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Radishes
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· 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
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| Swiss Chard
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· 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 https://www.onehundreddollarsamonth.com/10-fun-facts-about-chard/
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| Carrots
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· 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
http://www.vegetablefacts.net/vegetable-facts/carrot-facts/
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Beets
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· 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
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Kale
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· 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
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Winter Squash
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· 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/
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Avocados
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· 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
https://www.tasteofhome.com/article/13-surprising-facts-about-avocados/
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Grapefruit
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· 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
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Tangerines
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· 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
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Kiwi
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· 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”
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