Fruits and vegetables are treasures of nutritious goodness. They are so full of nutrients that no healthy diet can be complete without including them. Produce is full of health benefits, low in calories and almost always fat and cholesterol free. The United States Department of Agriculture food pyramid guide recommends that adults consume two to three cups of vegetables and 1 1/2 cups of fruit per day. Best of all, you can include produce in any meal or snack.
Vitamins
Fruits and vegetables are brimming with vitamins. Vitamins are chemicals your body cells must have for growth and development. Citrus fruits and leafy green vegetables are high in vitamin C, which your body needs to make collagen. It also protects your immune system and helps your body to heal from wounds. Vitamin B complex is also abundant in fruit. Your body need this groups of eight B vitamins for a healthy nervous system, healthy skin and to extract energy from he foods you eat. Vegetables are an excellent source of beta-carotene, a precursor of the vitamin A you need for healthy eyes, teeth and skin.
Minerals
Your body requires the minerals in fruits and vegetables to function properly. Calcium, potassium and iron are minerals in produce that nourish your body. Your body needs calcium and potassium for your muscles, including your heart, to contract. These minerals allow your blood vessels to dilate and contract, and they help your nerves to send messages to your brain. You must have iron for your red blood cells to transport oxygen to your body cells. Calcium is also necessary for strong teeth and bones. Get your calcium in leafy greens, broccoli and fortified fruit juices. Potato skins, raisins and beans are good sources of iron, while bananas, potatoes and tomatoes are high in potassium.
Antioxidants
Antioxidants are chemicals that prevent the destruction of your body's cells by free radicals. Free radicals are reactive molecules that attack healthy cells. Vitamins A, C, E, lycopene and lutein are antioxidants abundant in fruits and vegetables. Beta-carotene, lutein and lycopene are carotenoids; these antioxidants give their fruits and vegetables orange and red pigments. Beta-carotene is a precursor to vitamin A that you can find in carrots and sweet potatoes. Add some bell pepper to your meal for more than a full day's worth of vitamin C. Lycopene is abundant in tomatoes, while you can find lutein in spinach.
Fiber
Fruits and vegetables are excellent sources of insoluble and soluble fiber. Insoluble fiber travels through your intestines without being digested. This keeps you full and satisfied for longer with little fat and calories. Soluble fiber turns to a gel within your intestines, and it helps to lower cholesterol and protect your cardiovascular system from disease. Have some beans or peas as a part of a high fiber meal. Choose whole fruits instead of fruit juices to get your daily fiber.
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