Making The Right Fruit & Vegetable Choices


healthy-foods

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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colorful ripe fruit composition isolated on white

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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One Response

  1. [...] Making The Right Fruit & Vegetable Choices « Reflections of Pop … [...]

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