Fruits and vegetables provide a fantastic source of a vast array of nutrients that are vital to the health of our bodies. Incorporating large amounts of these fresh foods into your diet gives you numerous health benefits and helps your body have access to what it needs to function properly.
Fiber
Fiber is a material found in plants. Our bodies are unable to chemically digest fiber, and consequently it remains unabsorbed in the digestive tract. Its many health benefits result from the functions it serves while passing through the stomach and intestines. Fiber is needed for a healthy digestive system and acts as a bulking laxative as it helps soften and move the food along the digestive tract. Combined with other healthy lifestyle choices, a diet high in fiber can, among other health benefits, help lower blood cholesterol and blood sugar and prevent colon cancer and inflammatory bowel disease. Fruits with a high fiber content include raspberries, apples and oranges. Broccoli, artichokes, Brussels sprouts and celery are good vegetable sources of fiber.
Vitamin C
Vitamin C helps contribute to a strong immune system. It is also an antioxidant, which aids in combating the damaging effects of free radicals. Vitamin C helps repair and build tissues and is especially important in wound healing. Because our bodies do not produce or store vitamin C, it is essential to maintain a daily intake of this nutrient in your diet. Fruits and vegetables especially high in vitamin C include citrus fruits, strawberries, cantaloupe, blueberries, broccoli, green leafy vegetables and sweet potatoes.
Calcium
Calcium is important to nerve conduction and muscle contraction, a healthy heartbeat, blood clotting and strong bones and teeth. An adequate supply of calcium can help prevent and treat osteoporosis, and this is an important mineral especially for women of all ages. Although dairy products contain the highest concentration of calcium, allergies or preferences may inhibit individuals from obtaining calcium through this venue. Green leafy vegetables are a wonderful source of calcium, especially kale, collards, Swiss chard and broccoli.
Potassium
A healthy cardiovascular system including a healthy heartbeat and blood pressure are supported by adequate potassium. Potassium also functions as a buffer to help keep the blood at the correct acidity. Bananas are a fantastic source of potassium, as are citrus fruits, kiwi and apricots. Vegetables that contain potassium include broccoli, potatoes and winter squashes.
Folic Acid
Folic acid is crucial to forming new proteins and DNA and tissue growth. Consequently, it is essential to the early formation of a fetus, and women who may become pregnant must ensure they have adequate quantities of this important nutrient in their diet. Dark green leafy vegetables and citrus fruits contain folic acid.
Enzymes
Enzymes are naturally occurring proteins in fruits and vegetables and help our body's digestion process by working on their own to break down chemical bonds in the food. Heat destroys enzymes, however, and to ensure that you receive the advantage these proteins offer, be sure to eat a portion of your fruits and vegetables raw.
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