Fruits & Veggies: Good for Us…Really?

Guest Author: Susan Hurd, Registered and Licensed Dietitian

We often hear that fruits and vegetables are good for us, but what does that REALLY mean? Plus, the average individual only gets about 2 servings of fruits and veggies of the recommended 5 servings per day. Let’s look at a few reasons we should eat these power-packed foods.

 

On Vitamins & Minerals

Fruits and vegetables are sometimes our best source for vitamins A and C. Both A & C are powerful antioxidants, thought to maintain cell integrity to reduce cancer risk and to aid the healing process. Since vitamin C is water-soluble,it is not stored in the body’s tissues. Therefore, it is a good idea to replenish C-rich foods daily. Great sources of vitamin C are citrus foods, berries, kiwi, peppers, potatoes, and broccoli. Vitamin A in the retinol or beta-carotene form is fat soluble and is stored in our body’s fat supply. Vitamin A can become toxic if too much is consumed. Thus, if you are consuming adequate vitamin A in your diet, a supplement is generally not necessary. You can find vitamin A in dark leafy greens and deep orange or yellow fruits and vegetables. Fluid balance, protein synthesis, energy release, and muscle contraction depend upon the mineral potassium. Rich fruit and vegetable sources of potassium include bananas, potatoes, oranges, tomatoes and winter squash.

Fiber Functionality

Fiber is an essential component to maintaining heart and colon health. Insoluble fiber is non-digestible and keeps the large intestine functioning well. It helps rid the body of waste and reduces the risk for colon cancer. We find this type of fiber in the seeds, skins and stalks of fruits and vegetables. On the other hand, soluble fiber is found within the flesh of plants and helps clear the body of harmful LDL-cholesterol. Both types of fiber are found in fruits and vegetables. The body needs 25 grams fiber per day. Most produce averages 3-5 grams per servings. Five/day would give you at least 15 grams!

Fresh, Canned, Frozen, or Juice?

“Fresh is best” is often touted when it comes to produce. But this may not always be the case. Fresh, when picked at its peak and transported quickly to market, has minimal nutrient loss over time. However, for many of us, the produce we consume is grown at far distances from where we purchase, so time may negatively affect nutritional content. Frozen or even canned fruits and vegetables that are often picked and processed right at the farm, may maintain their nutritional quality better than fresh. Commercially prepared juice is a much more processed food and is stripped of its fiber and micronutrients. Solution? Opt for fresh when produce is in season and can be purchased close to home. Opt for canned/frozen when it is out of season. Opt for 100% juice as a last resort.

Convenience Compounded

When you think about it, fresh produce is probably THE most convenient snack. You don’t even need to open a wrapper on a fresh apple, berry, or pear! You can peel a banana in the same time it takes to open a candy bar. Fruit cups in their own juice and pre-cut vegetables,are an easy way to get your fruits and veggies out-of-season.

Color, Color, Color

Fruits and vegetables represent every color of the rainbow. Colors provide added nutritional vitamin, mineral and antioxidant benefits. By adding a variety of produce, you add a variety of color and a variety of nutrients to your day.

Crunch, Squirt, Peel. Chop, Sauté, Roast.

No matter what you do with them, fruits and veggies are tactile and tasty. If you are in the mood for crunch, choose a crispy apple or celery stalk. Chewy need? Snack on dried plums, raisins, or dried apricots. Looking for something savory/sweet? Roast sweet potatoes with onions. Need texture, but nothing to overpower the flavor of your homemade marinara? Add some chopped eggplant to the sauce.

Food Safety Matters

Make sure you carefully clean all fresh produce as dirt and residue from harvest to home increase your risk for food borne illness. Wash all fresh produce under running water and use a vegetable scrub brush when necessary.

For ideas to prepare veggies and fruits in a variety of ways go to:

http://www.fruitsandveggiesmorematters.org/top-10-healthy-ways-to-cook-fruits-and-vegetables

For additional reading:

Fruits and Veggies More Matters: http://www.fruitsandveggiesmorematters.org
Produce for Better Health Foundation: http://www.pbhfoundation.org
For additional information on keeping yourself safe from food borne illness go to: http://www.fightbac.org