Making The Right Fruit & Vegetable Choices

VEGETABLE LIST

Studies show certain veggies can make you healthier.

Research clearly proves healthy veggies can extend both the length and the overall quality of your life. Numerous studies have proven that by increasing your daily intake (mainly from the “A” list), you can reduce your risk of heart disease, diabetes, cancer and many other chronic illnesses.

The list of healthy veggie benefits is almost as long as the “A” category list. So pick some winners, learn how to prepare them and start eating and enjoying “A” category veggies now and for the rest of your long healthy life.

CATEGORY A

Alfalfa sprouts Arugula Bean sprouts Beet Greens Beets Bell Peppers Bok choy Broccoli Broccoflower Brussels sprouts Cabbage Carrots Cauliflower Chard (Swiss & red)

Chinese cabbage Chives Collard greens Garlic Green onions Green peas Greens Horseradish Kale Leeks Lettuce, red or green Mustard Greens Onions Parsley

Peppers Pumpkin Sauerkraut Shallot Snow Peas Soy beans Spinach Summer squash Sweet potato & yam Tomato Tomato, cherry Turnip greens Watercress Winter squash

CATEGORY B

Artichoke Artichoke Hearts Asparagus Avocado Celery Chickpeas Chile peppers Cucumber

Eggplant Endive Green beans Kidney beans Kohlrabi Lemon grass Lentil beans Navy Beans

Okra Split Peas Radishes Radicchio Rutabaga Turnips Zucchini

CATEGORY C

Bamboo shoots Corn Jicama

Lettuce (iceberg) Lima beans Mushrooms

Potato (white) Rhubarb Water chestnuts

Here are a few beneficial, healthy tips you definitely want to consider…..

• When shopping for produce, to get maximum benefits, buy organic whenever possible.

• Choose fresh or frozen rather than canned, since canned is generally extremely high in sodium.

• To avoid extra calories from fat and a high sodium intake, use herbs, spices, lemon or vinegar, rather than salt, butter or oil for seasoning.

• Now that you know what’s good for you, it’s time to shop (or plant your garden), and get busy eating and enjoying these extra healthy foods!

Top 10 Most Important Vegetables: Nutritional Benefits

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FRUIT LIST

The following alphabetical fruit list has important fruit facts arranged in order.

For example, in the list of all fruits, if a fruit has a particularly high level of carotenoids and a moderate level of vitamin C, the higher nutrient found in the fruit (carotenoids) will be listed before the nutrient that’s only found in moderation (vitamin C).

Any concerns are in parenthesis. For instance, if the fruit has a high glycemic index rating, which might negatively affect blood sugar levels, you’ll see (glycemic).

And if preservatives, such as sulfites, are commonly used on a conventionally grown fruit or if it’s highly sprayed or waxed, you’ll see (preservatives), (pesticides) or (wax coating). In that case, it’s important to buy organically grown varieties of that particular fruit.

Alphabetical Fruit List with Nutritional Values (in order)

FRUIT	NUTRITIONAL VALUES IN ORDER (concerns)
Apples	flavonoids, fiber, C (pesticides, wax coating)
Apricots	carotenoids, A, C, fiber (preservatives)
Bananas	B6, C, potassium (glycemic)
Blackberries	flavonoids, fiber, C, K, manganese
Blueberries	flavonoids, C, manganese, fiber
Cantaloupe	carotenoids, C, A, potassium
Cherries	flavonoids (pesticides)
Cranberries	flavonoids, fiber, C, manganese
Dates	(glycemic)
Dried fruit	(glycemic, preservatives)
Figs	(preservatives)
Fruit juices	(glycemic)
Grapefruit	carotenoids in pink, flavonoids, C
Grapes	flavonoids, manganese (pesticides)
Guava	carotenoids, fiber, C
Kiwifruit	C, fiber (glycemic)
Lemons	flavonoids, C (wax coating)
Limes	flavonoids, C (wax coating)
Mangoes	carotenoids, A, C (glycemic)
Nectarines	carotenoids, C (glycemic, pesticides)
Oranges	carotenoids, flavonoids, C, fiber (glycemic)
Papayas	carotenoids, C, folate, potassium
Peaches	carotenoids, C (pesticides)
Pears	flavonoids (pesticides)
Persimmons	C (glycemic)
Pineapple	C, manganese (glycemic)
Plums	carotenoids, C
Raspberries	flavonoids, fiber, manganese, C
Raisins	(glycemic, pesticides, preservatives)
Strawberries	carotenoids, flavonoids, C, fiber (pesticides)
Tangerines	carotenoids, A, C (glycemic)
Watermelon	carotenoids, C, A, B6 (glycemic)

Importance of the Fruit List

This list of all types of fruits is a great source of high fiber foods and many essential nutrients. Especially important are the phytonutrient-rich carotenoid and flavonoid foods high in antioxidents, plus vitamins A and C, folate, manganese and potassium.

Research shows people who regularly eat fresh fruit have a lower risk of many chronic diseases. And since fruit is delicious, nutritious and generally low in fat, sodium and calories, most fruit can play an important role in healthy weight loss and maintenance.

Raw fruit is also high in enzymes and high fiber carbohydrates which are important for good digestion, healthy bowel function and relieving constipation.

So let’s face the fruit facts, making the right fruit choices gives you the get up and go to get up and go!

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• Nutritional Benefits of The 10 Most Important Vegetables

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