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Healthy Vegetables and Fruits We Should All Eat
Radishes
- Radishes have been around since the 1500s
- Great low-calorie snack; 1 cup = 19 calories
- Members of the Brassicaceae family, related to kale and broccoli
- California and Florida are biggest radish growers
- Seven million tons of radishes are produced every year
- Several varieties are available year-round
- Harvested before they flower
- Adds a tasty crunch to salads
- Great fresh, juiced, or sauteed
- Good source of vitamin C, potassium, vitamin B6, and calcium
- Natural antioxidant to increase immunity of the body
https://www.webmd.com/diet/features/7-healthy-facts-about-radishes
Swiss Chard
- Also known as silver beet, spinach beet, chard, or Roman kale
- Cooking the swiss chard will remove the bitterness but it can be eaten raw
- Most popular in Mediterranean countries
- Can grow to 28 inches high
- Excellent source of vitamin K that helps support vision, heart, and lung health
- Helps to regulate blood sugar levels, prevent various cancers, improve digestion, and reduce fever and inflammation
- Swiss Chard has a large amount of beta carotene which is linked to healthy eyes
Carrots
- Available fresh, frozen, canned, and juiced
- Carrots are a common vegetable throughout the world
- There are over 100 species of carrots
- 87% of a carrot is water
- Good source of vitamin A, important for normal vision and the immune system
- Has a high fiber content that can assist with digestion and protects against diverticular disease
- Contain medical properties that repair damaged cells, maintain health of the skin, cure eye disease, and regulate blood pressure
Beets
- Can be boiled, roasted, or used in juices
- Betacyanin which gives beetroot the color, is an antioxidant that helps with the immune system
- Contains betaine which helps relax the mind and helps to suppress depression symptoms
- Highest sugar content of any vegetable
- Low in sodium which helps to reduce the risk of high blood pressure
- The entire plant is edible, from the tips of the leaves to the roots
- High levels of unique antioxidants and
- anti-inflammatory contribute to a reduction in the risk of many types of cancers
https://www.thespruceeats.com/fun-facts-about-beetroot-4150509
Kale
- Available fresh and frozen
- Packed with antioxidants and other nutrients which helps lower the risk of cancers
- Full of Vitamin A and K that helps the immune system, bone metabolism, and regulating blood clotting
- Harvested after the first frost to ensure that some starches have turned into sugars
- Contains lutein, a nutrient that helps create the plant’s color and keeps eyes healthy
- Good source of fiber
- Kale is a good source of minerals such as calcium needed for bone health, muscle contractions, and hormone regulation
https://www.webmd.com/diet/features/7-fun-facts-about-kale#1
Winter Squash
- Varieties include pumpkin, spaghetti, acorn, and butternut
- Good source of Vitamin C
- Healthy source of fiber
- Contain polysaccharides that help regulate blood sugar
- Seeds can be prepared the same way as pumpkin seeds
- Full of magnesium and potassium to build strong bones and muscle function
- Certain compounds in squash like beta-carotene and lutein help to protect human cells from the damaging effects of oxygen
https://www.hsph.harvard.edu/nutritionsource/food-features/winter-squash/
Avocados
- Avocados are high in potassium, which should support healthy blood pressure levels
- California produces 90% of the U.S. crop
- Taste and texture depend on the region their grow from
- Great addition to breakfast meals, side dishes, or entrée topping
- Try substituting an avocado for mayonnaise, when massed, it can provide a creamy texture to any dish
- Ripen an avocado by placing it in a brown paper bag with a banana
- Naturally sugar-free and sodium-free which help reduce the risk of high blood pressure
Grapefruit
- Available fresh, canned, and juiced
- Great source of vitamin C which helps maintain healthy skin, bones, and teeth
- High in vitamin A which helps maintain the immune system
- One of the lowest-calorie fruits
- Contains few calories but lots of water which helps with weight loss
- Grapefruit may help reduce insulin resistance, which may lower the risk of developing diabetes
- Many types of antioxidants that help prevent the development of some chronic conditions
https://www.healthline.com/nutrition/10-benefits-of-grapefruit#TOC_TITLE_HDR_8
Tangerine
- Great source of vitamin C and vitamin A important for normal vision and the immune system
- Tangerine peel contains antioxidant, called tangeretin that helps to lower cholesterol
- Contains collagen that will prevent and treat skin damage caused by sun exposure
- High in fiber which helps to lose weight
- Antioxidants protect brain cells from the damage associated with schizophrenia, Alzheimer’s disease, and Parkinson’s disease.
- Versatile fruit – can be added to numerous dishes from breakfasts to desserts and cocktails
https://www.webmd.com/diet/health-benefits-tangerines#1
Kiwi
- Kiwi offers a range of nutrients such as fiber, vitamin C, folate, copper, and potassium
- Skin and seeds are edible
- 50 different varieties with flesh ranging from custard-like gold to bright pink
- High amount of vitamin C and antioxidants can help control symptoms of asthma
- Kiwi has an enzyme, actinidin, which can effectively break down proteins in the gut, improving digestion
- Contains lutein an essential nutrient in vision health
- Originated from China and was originally called the “Chinese Gooseberry”