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The Delaware 4-H Program joins in partnership with GOLO, the pioneering wellness solutions company, to promote and provide important information on vegetables and fruits we should all eat to be healthier. We appreciate the monetary support of GOLO to our 4-H program around the initiative of Healthy Living, and their interest in the health and well-being of our 4-H youth. This is the second issue of this information we will be sharing with all our audiences. 

Please take time to review this information and include more vegetables and fruits in your normal daily diets. Look for additional information we will be sharing on a quarterly basis about other vegetables and fruits to eat.


• 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

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


• 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


• 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


• 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

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

Winter Squash


• 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

13 Surprising Facts About Avocados


• 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


• 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


• 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”

Kiwi Fruit – Benefits, Nutritional Value & Kiwi for Weight Loss