Fruits and vegetables are vital to good health, according to the Fruits & Veggies Matter initiative of the Centers for Disease Control and Prevention, or CDC. Often low in calories, they contain essential nutrients, including vitamins, minerals and fiber, that research is showing reduce the risk of cancer, stroke and other cardiovascular diseases.
Fiber and Potassium
Fiber has been shown to have several benefits, including a lower risk of coronary artery disease, according to the CDC. Excellent sources of fiber include navy beans, kidney beans, black beans, pinto beans, lima beans, white beans, soybeans, split peas, chick peas, black eyed peas, lentils and artichokes. Potassium helps with blood pressure. Good sources include sweet potatoes, tomato paste, tomato puree, beet greens, white potatoes, white beans, lima beans, cooked greens, carrot juice and prune juice.
Vitamin A and C
Vitamin A, according to the CDC, is good for the eyes and skin, and helps to prevent infections. Excellent sources include sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard greens, kale, collard greens, winter squash, cantaloupe, red peppers and Chinese cabbage. Vitamin C helps to heal wounds and is good for the teeth and gums. Excellent sources include red and green peppers, kiwi, strawberries, sweet potatoes, kale, cantaloupe, broccoli, pineapple, Brussels sprouts, oranges, mangoes, tomato juice and cauliflower.
Antioxidants
According to the National Institutes of Health, antioxidants may protect cells against what are known as free radicals, molecules produced when a body breaks down food or by environmental pollutants. They can damage cells and may play a role in disease. Antioxidants are found in fruits and vegetables, as well as nuts, grains and some meats and fish. They include beta-carotene, lutein, lycopene, selenium, and vitamins A, C and E.
Calories
The number of calories in food is called "calorie density" or "energy density," according to the CDC. Foods with a lot of water or fiber, and little fat, are usually low-calorie-density foods. Many fruits and vegetables are low-calorie-dense and do not have a lot of calories per serving, the exceptions being olives, avocados and coconut. The best way to prepare vegetables to prevent increasing calories is by steaming and using spices and low-fat sauces. Fruits are best raw. Breading, frying and serving with high-fat sauces increases calories significantly.
Daily Intake
A person who eats 2,000 calories a day should consume 2 cups of fruit and 2 1/2 cups of vegetables a day, according to the CDC, which offers a tool for determining how many fruits and vegetables a person should eat in a day, based on age, gender and activity level. Fruit and vegetable juice can count toward daily intake, but the better choice is fresh, frozen, canned or dried, as they contain dietary fiber.
Member Comments