The reputation of fresh fruits and vegetables for being beneficial to health is well earned. High in fiber but low in calories, satisfying to eat and virtually packed with vitamins, minerals and beneficial plant pigment flavonoids, selections such as apples, pears, carrots and snap beans are colorful and healthy additions to your diet.
Pears
According to the USDA National Nutrient Database, one small, raw pear contains 22.88 g of carbohydrates, 0.56 g of protein and 4.6 g of dietary fiber. Everynutrient.com gives pears high marks for their ample amounts of pectin, a water-soluble dietary fiber that helps to lower cholesterol levels. Pears are also rich in minerals, such as calcium, potassium and magnesium, and they supply 6.2 mg of vitamin C. The Food Channel website notes that pears are rich in quercetin, an antioxidant flavonoid that may help prevent heart disease. At a modest 86 calories per pear, this fat- and cholesterol-free fruit is a healthy dietary choice.
Apples
According to the USDA, one medium apple contains 95 calories, 25 g of carbohydrates and 4.4 g of dietary fiber, as well as a hefty 195 mg of potassium, a mineral that helps maintain healthy blood pressure and weight. Like pears, apples are free of cholesterol, salt and fat. They provide only negligible amounts of protein -- about a tenth of the amount found in one small egg -- but they are a good source of minerals such as magnesium, phosphorus and calcium. Where the apple really shines is in its content of pectin, valued by nutritionists for its antioxidant, cholesterol-lowering and blood pressure-lowing qualities. The All About Apples website states that apples have the most pectin of any fruit, and adds that apples are also rich in quercetin, an antioxidant plant pigment flavonoid.
Carrots
One medium carrot, which contains 25 calories, 5.84 g of carbohydrates and 1.7 g of dietary fiber, provides substantial amounts of vitamins, minerals and beneficial carotenoids. According to the USDA National Nutrient Database, a single carrot provides 20 mg of calcium and 195 mg of potassium. Although carrots are a good source of vitamin B-6 and vitamin C, it is their beta carotene -- 5,054 mcg -- that packs the biggest punch. Carotene is converted in the body to vitamin A, essential for good vision and proper immune function. A single medium carrot also provides 10,191 IU of vitamin A, over three times the recommended daily value.
Snap Beans
Ten 4-inch raw green snap beans contain a scant 17 calories but provide 1 g of protein, 1.5 g of fiber and 3.83 g of carbohydrates. According to the USDA, they are also a good source of minerals, providing 20 mg of calcium, 14 mg of magnesium, and 116 mg of potassium. and vitamins, offering up 6.7 mg of vitamin C, 380 IU of vitamin A, and .078 mg of vitamin B-6. Folate, which helps prevent neural-tube defects in babies, is well represented in snap beans, with 10 of them providing 18 micrograms. The Nutrition and You website credits snap beans with a high content of beneficial flavonoids, including lutein and beta carotene.
Preparation and Consumption
To get the best nutritional value from apples, pears and carrots, don't peel them. Most of the beneficial phytonutrients -- such as quercetin -- are either in the skin or in the flesh directly under it. Carrots -- in contrast to other fresh vegetables -- are more nutritious cooked than raw, according to the Carrot Museum.
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