Fruits and vegetables are an important part of a healthy, balanced diet. According to the United States Department of Agriculture Food Pyramid, adults should consume 1 1/2 to 2 cups of fruit each day and 2 1/2 to three cups of vegetables per day. It is best to eat a wide variety of produce each day for maximum health benefits. With so many different colors, textures and tastes, there are fruits and vegetables that everyone will find delicious.
Citrus Fruits
Citrus fruits are known for their high citric acid content, tough skin and juicy flesh. Oranges, lemons, limes, grapefruits and kumquats are all citrus fruits. The taste of these fruits varies from sweet in oranges to the sour and tart flavors of lemon, lime and grapefruit. Citrus fruits are very high in vitamin C. In fact, at the end of the 18th century, British sailing ships were required to stock limes for sailors to eat to prevent the scurvy that resulted from vitamin C deficiencies.
Berries
Berries come in a host of varieties, including blueberries, blackberries, strawberries and raspberries. Fresh berries are at their best in the summer, but frozen berries are ready to be enjoyed year-round. According to the Centers for Disease Control and Prevention, berries are low in calories, containing 50 to 100 calories per serving. They are also very high in vitamin C, fiber and antioxidants. Berries can be eaten raw or they can be added to a variety of sweet or savory dishes. Top pancakes, waffles or oatmeal with berries for a healthier breakfast. Snack on yogurt with berries during the day, or use them to make a tangy vinaigrette for a dinner salad.
Leafy Vegetables
Leafy green vegetables include lettuce, kale, spinach and broccoli. The Center for Young Women's Health indicates that these inexpensive vegetables are great sources of vitamins A, C, D, E and K, folic acid, calcium and iron. Leafy green vegetables can be enjoyed steamed or in soups or salads. Lettuce comes in many varieties, including romaine, bibb and arugula. Spinach can be served raw in salads or cooked by blanching, microwaving or steaming. Broccoli is served by steaming or stir-frying. The broccoli floret contains most of the nutrients, so that is the best part to eat.
Root Vegetables
Root vegetables include potatoes, carrots, parsnips, beets, turnips and horseradish. Root vegetables contain lots of fiber and antioxidants with few calories. They can be steamed, baked or added to soups and salads. Not only are root vegetables an inexpensive vegetable option, but they are available in the winter when many other fresh vegetable varieties are out of season. Root vegetables are also a good option because they are hardy, usually lasting a week when stored in the refrigerator. According to Dr. Andrew Weil's website, root vegetables have the best flavor when they are fresh and firm.
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