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Apples, fresh, dried, or juiced, offer great nutritional value. · Over 7,500 varieties of apples are grown worldwide. · Apple trees take 4-5 years to produce fruit. · Common varieties include Honey Crisp, Granny Smith, Gala, Fuji, Pink Lady, and McIntosh. · The crabapple is the only apple native to North America. · Apples are a heart healthy fruit that help reduce the risk of cardiovascular disease. · Apples are fat free, sodium free, and cholesterol free. · Apples are nutrient dense and filled with vitamins, minerals, and dietary fiber. |
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Broccoli is great fresh, steamed, or frozen. · It is very versatile – can be raw or cooked, in casseroles, soups or salads, or in stir-fry. · It is an excellent source of fiber, Vitamin C, and potassium. · For the best taste, choose broccoli with a firm stem and tightly packed florets that are dark in color. · Dark color indicates high nutrient levels. · Broccoli is present in many ethnic cuisines such as Asian, Chinese, Japanese, Korean, Southeast Asia, Latino, and Mediterranean. https://fruitsandveggies.org/fruits-and-veggies/broccoli/ |
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Often used to make jack o’ lanterns for Halloween; pumpkin seeds make a fantastic snack. · Pumpkin can be prepared either savory in stews and soups or sweet in various desserts. · Pumpkin is a good source of Vitamin A and Vitamin K that helps support vision, heart, and lung health. · Pumpkin contains no saturated fat and cholesterol free which helps prevent the risk of coronary heart disease. · Available fresh and canned for good nutrition and convenience. · Smaller pumpkins tend to be sweeter. |
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Sweet potatoes are available fresh, frozen, or canned. · They are low in sodium, fat free, and cholesterol free. · Sweet potatoes have a high fiber content that can assist with digestion and protects against diverticular disease. · They are a good source of potassium which reduces the risk of high blood pressure and stroke. · Sweet potatoes are a nutrient rich vegetable, high in Vitamin A and Vitamin C. · Consumption has been shown to lower risk of heart disease, stroke, cancer, type 2 diabetes, and prevent obesity. · Store sweet potatoes in a cool, dark place for use within 3-5 weeks. https://fruitsandveggies.org/fruits-and-veggies/sweet-potato/ |
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Ripe Asian Pears are hard and do not soften, unlike traditional pears. · Pears are a member of the rose family. · Pears are a good source of fiber which benefits heart health and provides a feeling of being full. · Pears can help reduce cholesterol and blood pressure. · They are full of Vitamin C and Vitamin K that help the immune system, bone metabolism, and regulate blood clotting. · Consumption helps to reduce symptoms associated with coughs, ulcers, and constipation. · Pears can be eaten both raw and cooked. · Pears are great for canning and dehydrated purposes. https://fruitsandveggies.org/fruits-and-veggies/asian-pears-nutrition-selection-storage/ |
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Brussel sprouts are available fresh and frozen. · Choose firm, compact, bright green sprout heads. · They are great sources of Vitamins B, C, and K helping with eyesight, immune system, cell growth, and healing. · Brussel sprouts contain high levels of copper which are important for red blood cell growth. · Brussel sprouts are very low in sodium and calories which reduces the risk of heart disease. · The U.S. produces 70 million pounds of sprouts each year. · The sulforaphane that gives brussels sprouts their unique flavor also helps lower cancer risks. · They are a very versatile vegetable that can be grilled, stir-fried, or roasted. https://fruitsandveggies.org/fruits-and-veggies/brussels-sprouts/ |
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Celery is highly nutritious and packed with Vitamin C which helps target the immune system. · When selecting, choose straight, rigid celery stalks with fresh leaves. · Celery protects heart health and reduces risk of heart disease. · Celery is a low-calorie vegetable with a high-water content of 95%. · It is a convenient on-the-go snack or can be incorporated into cooked dishes, stir-fries, or salads. · Celery is rich in antioxidants and anti-inflammatory compounds that help fight cell damage, muscle inflammation, and promote overall health. · Celery has high levels of fiber which help to keep bowel movements regular and aids in weight maintenance. |
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Lima beans should not be eaten raw. · They are a great source of fiber that helps fuel the colon cells to keep them healthy. · They are available fresh, canned, or dried. · Lima beans are rich in manganese which helps to boost bone strength and the body’s ability to process fats and carbohydrates. · Most pod sizes are wide, flat, and slightly curved. · They are high in Vitamin B6 which helps create hemoglobin and prevent anemia. · They contain molybdenum which is important in breaking down toxic substances that enter the body. |
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Small to medium size turnips are the sweetest. · They are versatile – both its roots and leafy greens can be eaten. · Turnips can be boiled, mashed, or eaten raw. · They are low in fat which helps reduce the risk of some types of cancer. · Turnips are high in fiber providing aid in digestion. · They are low in cholesterol levels and saturated fat which helps prevent heart disease. · Turnips are a great source of vitamin K, A, and C, as well as minerals such as folate, copper, and manganese. |
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Cabbage can be steamed, boiled, stuffed, microwaved, or eaten raw. · Cabbage is high in dietary fiber folate which is a nutrient needed for growth and production of hemoglobin. · One cup of cabbage is about 15 calories. · Drinking juiced cabbage is known to assist in curing stomach and intestinal ulcers. · Cabbage contains quantities of fiber and iron that keeps the digestive tract and colon in a healthy condition. · Cabbage is high in Vitamin C which prevents skin diseases, arthritis, and rheumatism. · Cabbage has a high sulfur content which increases keratin production resulting in healthier hair, skin, and nails. https://www.canr.msu.edu/news/cabbageandthesciencebehindthem |
