Healthy Vegetables and Fruits We Should All Eat

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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. 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.


·         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



·         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


Bell Peppers

·         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

Green Beans

·         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

Summer Squash

·         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


·         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