Healthy Vegetables and Fruits We Should All Eat

·         Over 1200 varieties of watermelon available

·         Juicy, refreshing, and celebrated summertime treat

·         You can eat the entire fruit – the rind has healthy benefits too!

·         Heart healthy fruit that helps to reduce the risk of cardiovascular disease

·         Nutrient dense fruit filled with vitamins, minerals, and dietary fiber

·         Low in saturated fat and sugar

·         Contains lycopene which has been shown to reduce the risk of certain cancers

·         Offers great hydration for the body because it is 92% water

https://www.watermelon.org/nutrition/watermelons-benefits/#heart-happy)

·         A fruit that can come in a variety of colors including yellow, orange, green, purple, and red!

·         Tomatoes, fresh or canned, offer great nutritional value

·         Rich in lycopene which is good for the heart and effective against certain cancers

·         Packed with Vitamins A and C, calcium and potassium

·         Fat free

·         Low in sodium helping to lower the risk of high blood pressure

·         Cholesterol free which helps to prevent heart disease

·         High in Vitamin A which helps to support growth of healthy red blood cells

·         High in Vitamin C which supports blood vessels and development of muscle and cartilage

·         High in the dietary fiber folacin which is a nutrient needed for growth and the production of hemoglobin

·         Fiber helps to reduce risk of heart disease and diabetes, as well as helping you to lose weight making you feel fuller longer

·         Full of potassium which helps with hydration, nerve health and proper muscle contractions

·         Contains phytochemicals that foster heart health and good vision that can boost the immune system and risk of some cancers

·         Good for hydration due to water content of 90%!

·         Known as a superfood due to low calories and significant health benefits

·         Good source of hydration as blueberries are 85% water

·         Highest level of antioxidants in common fruits and vegetables – these protect your body from cell damage

·         Can help reduce cholesterol and blood pressure

·         Good source of fiber which benefits heart health and provides a feeling of being full

·         Can help maintain brain function and improve memory

·         Helps with insulin sensitivity which can lower chance of diabetes

·         Full of Vitamins C and K that help the immune system, bone metabolism, and regulating blood clotting

https://fruitsandveggies.org/fruits-and-veggies/blueberries/)

·         Great fresh, frozen, or canned

·         Versatile – can be prepared grilled, sauteed, in soup or sauce, or even raw!

·         Available all year as they are not grown seasonally

·         No saturated fat and cholesterol free which helps prevent the risk of coronary heart disease

·         Low in calories making them a great snack or addition to any meal

·         Excellent source of Vitamin C – the highest of any produce!

·         Color of the pepper indicates how low it was on the vine – green being the earliest removed and red being the ripest

·         Red peppers have the most nutritional value because they are on the vine the longest.  They specifically offer Vitamin A which helps to prevent internal disease.

·         Low in fat, cholesterol free, and sodium free

·         Has a high fiber content that can assist with digestion and protects against diverticular disease

·         Good source of antioxidants and carotenoids which helps promote eye health and prevent macular degeneration and cataracts

·         Consumption has been shown to lower risk of heart disease, stroke, cancer, type 2 diabetes, and prevent obesity

·         Full of Vitamin B that is beneficial for overall health

·         Contains potassium which supports healthy blood pressure, heart function, and maintenance of muscle mass

·         Does have higher carb content than other vegetables so need to be mindful of serving size

·         Great sources of Vitamins C, A, B, and K helping with eyesight, immune system, cell growth, and healing

·         Contains high levels of iron which are important for red blood cell growth and transport

·         Contain easily absorbed silicon which helps with the formation of healthy connective tissues, strengthens nails and boosts skin health

·         Strong diuretic properties serve as a great detox and help rid the body of toxins

·         High in potassium which helps build muscle and keep the heart healthy

·         Full of specific minerals like iron and zinc that assist red blood cells and muscle, and strengthens the immune system as wound care

·         Highly nutritious and packed with Vitamin C which helps target the immune system and improve skin health

·         High in potassium helping with muscle contraction, nerve function, blood pressure, and critical body processes

·         Full of fiber improving healthy gut bacteria and digestive flow

·         Rich in antioxidants and anti-inflammatory compounds that help combat oxidative stress, and fight cell damage, muscle inflammation, and promote overall health

·         Eating cherries can help relieve exercise-induced muscle pain, damage, and inflammation

·         Protects heart health and reduces risk of heart disease by helping to maintain a regular heartbeat and remove excess sodium

·         Reduce symptoms of arthritis and gout by decreasing uric acid

·         Helps improve sleep quality due to melatonin, a substance that helps regulate your sleep-wake cycle

·         Very low in calories and are great to add to salads or cook on the grill

·         Cholesterol and sodium free helping to reduce the risk of high blood pressure, coronary heart disease, and hypertension

·         Rich in manganese which helps to boost bone strength and the body’s ability to process fats and carbohydrates

·         Extremely high in Vitamin C that helps to reduce the risk of some cancers

·         Supports eye health and reduces risk of cataracts

·         High in Vitamin B6 which helps create hemoglobin and prevent anemia

·         High-fiber content promotes colon health and prevents constipation

·         High in dietary fiber which helps prevent elevated blood sugar level

·         Contains Vitamin A which helps maintain healthy skin and prevents skin aging

https://fruitsandveggies.org/fruits-and-veggies/summer-squash-nutrition-selection-storage/

·         Fresh and canned peaches contain many nutrients, but are most important for Vitamins A and C

·         Low in fat which helps to reduce the risk of some types of cancer

·         High in fiber providing aid in digestion

·         Low in cholesterol levels and saturated fat which helps prevent heart disease

·         Compounds found in peaches improve the skin’s ability to retain moisture and improve skin texture

·         Provides protection to skin by helping to retain moisture

·         Help reduce allergy symptoms by preventing the release of histamines in the blood

https://fruitsandveggies.org/fruits-and-veggies/peach/