A healthy diet includes plenty of nourishing vegetables and fruits. Natural, plant-based foods are enriched with abundant nutrients from the soil and water through which they are fed. The beneficial goodness of fruits and vegetables is rivaled only by their delicious flavors. Raw, cooked, fresh, frozen or canned---enjoy the variety and versatility of nutritious fruits and vegetables at every meal and in-between.
Citrus Fruits
Fiber-rich fruits are cholesterol-free and low in fat and sodium. This basic food group is credited with reducing the risk of coronary heart disease, stroke and other cardiovascular diseases. Oranges, grapefruits, lemons, limes and tangerines are citrus fruits known for their high concentration of Vitamin C, or ascorbic acid. Vitamin C prevents scurvy, promotes healthy gums and tissue, and is critical to wound healing.
Non-Citrus Fruits
Bananas, peaches, pears, kiwi, mangoes, pomegranates, figs, grapes and melons are some of the more popular non-citrus fruits, which contain Vitamin C, B Vitamins and important minerals such as potassium, manganese and magnesium. The B-vitamin folate builds red blood cells and prevents anemia. Potassium may reduce the risk of kidney stones and averts bone loss. Manganese and magnesium aid in metabolic processes.
Berries
Strawberries, blueberries, cranberries, raspberries, blackberries, currants and other berries are believed to contain special combinations of antioxidants and other cancer-fighting substances. Berry research suggests that the fruits combat age-related health problems such as vision loss and reduced cognitive functioning.
Dark Green, Red and Orange Vegetables
Beta-carotene is a highly pigmented fat-soluble compound that gives many red, yellow orange and green fruits and vegetables their vibrant colors. Beta-carotene can be converted to active Vitamin A and retinol, which aid growth and development, and promote vision health and a healthy immune system. Carrots, sweet potatoes, squash, green peppers and spinach are excellent sources of beta-carotene and Vitamin A. Dark green vegetables such as broccoli, collard greens, spinach, kale, and romaine lettuce also contain the carotenoids lutein and zeaxanthin---antioxidants with anti-cancer, anti-aging benefits that also guard against macular degeneration of the eyes.
Red and orange vegetables are high in potassium and Vitamin C.
Dry Beans, Peas and Other Vegetables
Navy beans, kidney beans, black beans, pinto beans, lima beans, white beans, soybeans, split peas, chick peas, black eyed peas, and lentils are excellent sources for soluble fiber, which lowers the risk of coronary artery disease, and energy-producing protein. Beans are also loaded with B Vitamins and minerals.
Corn, green peas, lima beans and potatoes are starchy vegetables that are high in carbohydrates and fiber. Other vegetables such as cucumbers, green beans, tomatoes onions contribute essential vitamins, minerals and nutritional goodness to complete a healthy, well-rounded diet.
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