Wednesday, November 4, 2015

The Benefits of Eating Fruits & Vegetables
The Benefits of Eating Fruits & Vegetables
By: Heather Hallberg | Intern


There are many benefits to eating fruits and vegetables. In this blog you will see the benefits of eating by color, what nutrients each fruit and vegetable contain, in season fruits and vegetables for winter, and how to pick out the freshest fruits and vegetables available.  MyPlate is available to help recognize the five different food groups and how much of each food group an individual should eat. My plate recommends filling half or more of your plate with fruits and vegetables. Fruits and vegetables, whether cooked, fresh, frozen, canned, or as 100% fruit or vegetable juices all count as a serving. Females ages 19-30 should consume approximately 2 cups of fruit and 2 ½ cups of vegetables a day. Males between the ages of 19-30 should consume approximately 2 cups of fruit and 3 cups of vegetables each day. The daily amounts will differ depending on your calorie needs. Consider eating a variety of colors. Listed below are examples and benefits of each color. MyPlate recommends women ages 19-30 consume 1 ½ cups of dark green, 5 ½ cups red and orange, 1 ½ beans and peas, 5 cups starchy, and 4 cups of other vegetables per week. For men ages 19-30, MyPlate recommends 2 cups dark green, 6 cups red and orange, 2 cups beans and peas, 6 cups starchy vegetables, and 5 cups of other vegetables per week. Visit for more healthy eating tips.

Benefits of Eating by Color

Tomatoes, watermelon, guava
Lycopene: antioxidants that remove potentially damaging cells from the body
Carrots, yams, mangos, pumpkins
Beta-carotene: builds/enhances immune system
Oranges, lemons, papayas, peaches
Vitamin C: detoxes harmful substances
Spinach, kale, collards
Folate: builds healthy cells
Broccoli, brussels sprouts, cabbage
Indoles, lutein: eliminate carcinogens
Garlic, onions, chives, asparagus
Allyl sulfides: destroy cancer cells
Blueberries, plums
Anthocyanins: destroy free radicals
Grapes, berries
Resveratrol: decrease estrogen
Whole Grains, legumes
Fiber: makes consistent with other cells



What’s in a Fruit and Vegetable

There are many nutrients available in fruits and vegetables. The chart below lists some fruits and vegetables, the unique nutrients in them, and the function of these nutrients.  


What it contains
How it helps the body
Vitamin C, E, A, B1, B2, pectin, calcium, iron, potassium, phosphorus, flavonoids, & boron
Increase bone density
Increase mental alertness
Lowers cholesterol
Aids in diabetes management
Increase teeth & gum health
Aids in digestion
Vitamin C, A, B-complex
Good source of beta carotene, calcium, folate, potassium, magnesium, amino acids & pectin
Immune booster
Maintains skin health and is essential for vision
Helps control heart rate and blood pressure
Vitamin A, C , B6
Aids digestion
Good for joints & muscles
Improves circulation
Good for memory and mood
Vitamins C, A, calcium, iron, folate, magnesium & manganese
Has diuretic and antiseptic properties
Aids digestion & removes fat from lymphatic system
Promotes cardiovascular health
Vitamins A, B’s, C, niacin, riboflavin, iron, carotenes, lutein, flavonoids, lycopene & boron
Prevents against heart disease
Promotes circulation
Regulates digestion and bowel movements
Vitamins C, A, B; has double the iron, calcium, magnesium, & potassium than an orange
Good for vision & immune system growth
Enhances memory function
Lowers risk of heart disease
Anti-fungal properties
Vitamins A, E, C, B-complex, carotenes, flavonoids, folate, potassium, magnesium & pantothenic acid
Protects DNA from free-radicals
Stimulates tissue recovery
Healthful for colon health
Boosts immune system
Good for lungs & regulates blood sugar
More calcium than milk, vitamin K, E, A, C, iron, folate, lutein, potassium
Good for the heart & liver
Protects against cancer, age-related macular degeneration
Builds bone density
Best beta carotene source, vitamins A, E, niacin, B12, potassium
Lowers cholesterol
Cleanses blood cell walls
Fights infection, cancer, and aging diseases: stroke & hearts attacks
Promotes eye-health
High levels of calcium, iron, iodine, potassium, sulfur, phosphorus, vitamin A, B’s, C, E, K, & folic acid
Detoxifies the body
Relieves constipation
Good for stomach & digestive tract
Boosts immune system
High in calcium and vitamins C which aids in iron absorption, essential folic acid, potassium, & beta carotene
Anti-inflammatory properties
Good for nervous system repair and function
Balances blood sugar levels and pH levels
Prevents cataract development
Combats osteoporosis
Reduces cholesterol
Contains lycopene, vitamin A, thiamine, C, E, K, calcium, iron, phosphorus & potassium
Protects against prostate cancer
Prevents blood clots
Regulates blood sugars
Contains calcium, vitamins K, A, C, iron, folate, & beta-carotene
Anti-inflammatory properties
Boosts immune system
Lowers blood pressure
Contains magnesium, calcium, potassium, iron, manganese & phosphorus, vitamins B’s, A, K, E, beta-carotene, lutein, &  iron
Removes toxins, crucial for cell replication
Has anti-inflammatory agents




In-season Fruits and Vegetables for Winter

It’s important to know which fruits and vegetables are in-season to get the freshest, most nutrient dense foods you can find.  In-season produce will also be cheaper, so eat up! However, there are a lot of fruits and vegetables that are available all year long! To get more information about what is currently in-season, visit The following are some of the produce in season for winter: Brussels sprouts, Buttercup squash, Chestnuts, Clementine, Collard Greens, Dates, Grapefruit Kale, Kiwi, Leeks, Mandarin Oranges, Passion Fruit, Pear, Pomegranate, Sweet Potatoes, Tangerines, and Turnips.

How to Pick Popular Produce for Maximum Nutrients


When visiting the grocery store, it is important to keep in mind that picking out the freshest produce will maximize health benefits by providing the most vitamins and minerals. However, some nutrients are lost during the long road from the farm to your plate. Trust your senses, smell and touch, when you are choosing fruits and vegetables and you will enjoy all the delicious health benefits fresh produce has to offer. Below are some helpful tips on how to pick out some of the most popular fruits and vegetables. Try a local farmer’s market during the summer and early fall months for “right off the vine” freshness. Also, look for locally grown produce in your grocery store as well.


Signs they are fresh
Delicate Aroma; yellow-tinged skin; thick texture on the rind; no stem
Average to large size; smooth, shiny surface; new looking stems
Tender and plump; firmly attached to the stem; green grapes may have a slight amber blush
Plump; firm, with a slight cushion; white or yellow color with a red blush
Heavy; firm, smooth texture
Cream-colored underside; symmetrical shape
Straight, green stalks; closed tips
Bell Peppers
Thick; bright; glossy skin; firm
Firm; deep green color; closed florets
Bright orange; smooth; firm
Green beans
Long pods; straight; firm; crisp
Dry; papery; smooth skim; small necks
Potatoes (white)
Firm; oval shape; smooth
Plump; rich overall red color; slight cushion; smooth



  1. Great post!!! For healthy life. I am very interested in your blog. After reading your blog, I am planning to start taking organic fruits and vegetables on my day to day life. Thanks for sharing healthy information. Keep blogging.

    Sathish from Organic Fruits Online

  2. Amazing article. I am so impressed. I think you have a great knowledge especially while dealings with such subjects.
    Thanks for your publication; wild style. Many thanks sharing your article.

    Best essay