The Benefits of Eating Fruits & Vegetables

The Benefits of Eating Fruits & Vegetables

By: Heather Hallberg | Intern

 

There are many benefits to eating fruits and vegetables. In this blog you will see the benefits of eating by color, what nutrients each fruit and vegetable contain, in season fruits and vegetables for winter, and how to pick out the freshest fruits and vegetables available.  MyPlate is available to help recognize the five different food groups and how much of each food group an individual should eat. My plate recommends filling half or more of your plate with fruits and vegetables. Fruits and vegetables, whether cooked, fresh, frozen, canned, or as 100% fruit or vegetable juices all count as a serving. Females ages 19-30 should consume approximately 2 cups of fruit and 2 ½ cups of vegetables a day. Males between the ages of 19-30 should consume approximately 2 cups of fruit and 3 cups of vegetables each day. The daily amounts will differ depending on your calorie needs. Consider eating a variety of colors. Listed below are examples and benefits of each color. MyPlate recommends women ages 19-30 consume 1 ½ cups of dark green, 5 ½ cups red and orange, 1 ½ beans and peas, 5 cups starchy, and 4 cups of other vegetables per week. For men ages 19-30, MyPlate recommends 2 cups dark green, 6 cups red and orange, 2 cups beans and peas, 6 cups starchy vegetables, and 5 cups of other vegetables per week. Visit choosemyplate.gov for more healthy eating tips.

Benefits of Eating by Color

Color	Foods	Benefits
Red	Tomatoes, watermelon, guava	Lycopene: antioxidants that remove potentially damaging cells from the body
Orange	Carrots, yams, mangos, pumpkins	Beta-carotene: builds/enhances immune system
Yellow-orange	Oranges, lemons, papayas, peaches	Vitamin C: detoxes harmful substances
Green	Spinach, kale, collards	Folate: builds healthy cells
Green-white	Broccoli, brussels sprouts, cabbage	Indoles, lutein: eliminate carcinogens
White-green	Garlic, onions, chives, asparagus	Allyl sulfides: destroy cancer cells
Blue	Blueberries, plums	Anthocyanins: destroy free radicals
Red-purple	Grapes, berries	Resveratrol: decrease estrogen
Brown	Whole Grains, legumes	Fiber: makes consistent with other cells

 

 

What’s in a Fruit and Vegetable

There are many nutrients available in fruits and vegetables. The chart below lists some fruits and vegetables, the unique nutrients in them, and the function of these nutrients.  

 

Fruit/Vegetable	What it contains	How it helps the body
Apple	Vitamin C, E, A, B1, B2, pectin, calcium, iron, potassium, phosphorus, flavonoids, & boron	Increase bone density Increase mental alertness Lowers cholesterol Aids in diabetes management Increase teeth & gum health Aids in digestion
Orange	Vitamin C, A, B-complex Good source of beta carotene, calcium, folate, potassium, magnesium, amino acids & pectin	Immune booster Maintains skin health and is essential for vision Helps control heart rate and blood pressure
Pineapple	Vitamin A, C , B6	Aids digestion Good for joints & muscles Improves circulation Good for memory and mood
Cranberries	Vitamins C, A, calcium, iron, folate, magnesium & manganese	Has diuretic and antiseptic properties Aids digestion & removes fat from lymphatic system Promotes cardiovascular health
Peach	Vitamins A, B’s, C, niacin, riboflavin, iron, carotenes, lutein, flavonoids, lycopene & boron	Prevents against heart disease Promotes circulation Regulates digestion and bowel movements
Cherries	Vitamins C, A, B; has double the iron, calcium, magnesium, & potassium than an orange	Good for vision & immune system growth Enhances memory function Lowers risk of heart disease Anti-fungal properties
Papaya	Vitamins A, E, C, B-complex, carotenes, flavonoids, folate, potassium, magnesium & pantothenic acid	Protects DNA from free-radicals Stimulates tissue recovery Healthful for colon health Anti-inflammatory Boosts immune system Good for lungs & regulates blood sugar
Spinach	More calcium than milk, vitamin K, E, A, C, iron, folate, lutein, potassium	Good for the heart & liver Protects against cancer, age-related macular degeneration Builds bone density
Carrots	Best beta carotene source, vitamins A, E, niacin, B12, potassium	Lowers cholesterol Cleanses blood cell walls Fights infection, cancer, and aging diseases: stroke & hearts attacks Promotes eye-health
Cabbage	High levels of calcium, iron, iodine, potassium, sulfur, phosphorus, vitamin A, B’s, C, E, K, & folic acid	Detoxifies the body Relieves constipation Good for stomach & digestive tract Boosts immune system
Broccoli	High in calcium and vitamins C which aids in iron absorption, essential folic acid, potassium, & beta carotene	Anti-inflammatory properties Good for nervous system repair and function Balances blood sugar levels and pH levels Prevents cataract development Combats osteoporosis Reduces cholesterol
Tomatoes	Contains lycopene, vitamin A, thiamine, C, E, K, calcium, iron, phosphorus & potassium	Protects against prostate cancer Prevents blood clots Regulates blood sugars
Parsley	Contains calcium, vitamins K, A, C, iron, folate, & beta-carotene	Anti-inflammatory properties Boosts immune system Lowers blood pressure
Kale	Contains magnesium, calcium, potassium, iron, manganese & phosphorus, vitamins B’s, A, K, E, beta-carotene, lutein, &  iron	Removes toxins, crucial for cell replication Has anti-inflammatory agents

 

 

 

In-season Fruits and Vegetables for Winter

It’s important to know which fruits and vegetables are in-season to get the freshest, most nutrient dense foods you can find.  In-season produce will also be cheaper, so eat up! However, there are a lot of fruits and vegetables that are available all year long! To get more information about what is currently in-season, visit fruitsandveggiesmorematters.org The following are some of the produce in season for winter: Brussels sprouts, Buttercup squash, Chestnuts, Clementine, Collard Greens, Dates, Grapefruit Kale, Kiwi, Leeks, Mandarin Oranges, Passion Fruit, Pear, Pomegranate, Sweet Potatoes, Tangerines, and Turnips.

 

How to Pick Popular Produce for Maximum Nutrients

 

When visiting the grocery store, it is important to keep in mind that picking out the freshest produce will maximize health benefits by providing the most vitamins and minerals. However, some nutrients are lost during the long road from the farm to your plate. Trust your senses, smell and touch, when you are choosing fruits and vegetables and you will enjoy all the delicious health benefits fresh produce has to offer. Below are some helpful tips on how to pick out some of the most popular fruits and vegetables. Try a local farmer’s market during the summer and early fall months for “right off the vine” freshness. Also, look for locally grown produce in your grocery store as well.

 

Fruit	Signs they are fresh
Cantaloupe	Delicate Aroma; yellow-tinged skin; thick texture on the rind; no stem
Cherries	Average to large size; smooth, shiny surface; new looking stems
Grapes	Tender and plump; firmly attached to the stem; green grapes may have a slight amber blush
Peaches	Plump; firm, with a slight cushion; white or yellow color with a red blush
Oranges	Heavy; firm, smooth texture
Watermelon	Cream-colored underside; symmetrical shape
Asparagus	Straight, green stalks; closed tips
Bell Peppers	Thick; bright; glossy skin; firm
Broccoli	Firm; deep green color; closed florets
Carrots	Bright orange; smooth; firm
Green beans	Long pods; straight; firm; crisp
Onions	Dry; papery; smooth skim; small necks
Potatoes (white)	Firm; oval shape; smooth
Tomatoes	Plump; rich overall red color; slight cushion; smooth