While it is common to see scientific studies on how health can be improved by using certain, particular supplements of vitamins and minerals it is not the same for the real McCoy.

How true? Ask yourself and do a goggle search (or a PUB Med or any advanced search of scientific articles) about how many times you see a study–any study–on a particular fruit or vegetable that comes out proving some health improvement. Not a group, but a particular fruit or vegetable. And proof of health, not disease (this is an important distinction).

We are talking about real science here not just made up stuff from some science nut or health nut. And we are talking about real fruits and vegetables like a particular apple or broccoli as opposed to a group of fruits or vegetables. In other words we are talking about something very concrete and not at all abstract–this is where real scientific study comes in very handy: such study is not abstract or it is not science. And, importantly, if I can prove it and you cannot, it is not scientifically provable. Period.

How many? Which vegetable? Which fruit?

There are plenty of promoters of eating fresh fruits and vegetables and many of them provide solid credentials like the Harvard, Tufts, Eat 5 a day, and so on (for a really good goggle search try vegetables and health or fruits and health).

For example, the Harvard site cites the latest dietary guidelines that, “call for five to thirteen servings of fruits and vegetables a day, depending on one’s caloric intake. For a person who needs 2,000 calories a day to maintain weight and health, this translates into nine servings, or 4½ cups per day.” The citation for this is The USDA, the U.S. Department of Agriculture. It is a helpful abstraction but not a particular guide to particular fruits and vegetables and how they can promote your health.

But most of what these prestigious institutions promote is air–no scientific studies demonstrating the health effects of a single fruit or vegetable could be found on the Harvard site, not one. True, it’s nice air, but air nevertheless.

Now we are not talking about the genuine research on fruits and vegetables like this one listed in Pub Med, “Electron beam and gamma irradiation effectively reduce Listeria monocytogenes populations on chopped romaine lettuce”, (J Food Prot. 2006 Mar;69(3):570-4, for those who need to know) . This kind of research is not after the health promoting effects of eating, in this case, romaine lettuce. And it does not pretend to be anything other than what it is.

Of course sites promoting the health benefits of eating of fruits and vegetables could be hiding the scientific studies and don’t want to bother their visitors with all those numbers and scientific names for turnips or plums. Or farmers who grow the really good stuff and how to buy them.

I remember a study concerning folate and green leafy vegetables and some kids on an island in the South Pacific. The study, a genuine scientific study, had to be halted because the scientists found that the children in the study could not get enough folate for their diets from the fresh vegetables because the vegetables themselves were deficient. So the study stopped because, ethically, depriving the children’s diet of this essential ingredient could hurt them–especially when the science proved the children would be deficient on a natural diet. So much for the health promoting benefits of this entire group of vegetables–and I have not seen another study to refute this single isolated, particular controlled scientific study on green leafy vegetable and exactly how they promote health in humans.

So how do you know if the fruits or vegetables you eat can really promote better health? Simple answer is you don’t. But then again, if you stopped eating fruits and vegetables what would happen? Could be all those diseases they write about in Pub Med and cited by the Tufts nutritionists and become the cover story about our fat nation for Time Magazine: eat your fruits and veggies and stay healthy or until we know, for sure, something different.

Eating fruits and vegetables is one of the best ways to maintain good health. Fruits and vegetables are an important part of a healthy diet. They contain vitamins, phytochemicals, and minerals that can protect your body from diseases like diabetes, cancers, and heart diseases. Ideally, you should consume five kinds of vegetables and two kinds of fruits each day.

If you want to enjoy the maximum nutritional benefits of fruits and vegetables, it is best to select those cultivated in your local region. Imported fruits and vegetables may not have the inherent taste and flavor as they have been picked and packed some time before.

Seasonal fruits and vegetables have a natural taste and flavor of their own and may be easier on your wallet.

Apples: Choose firm and unbruised apples. Handle them gently. If you choose red or yellow colored varieties, they should be mostly of that color. Red or yellow apples with green patches may not be ready to eat.

Asparagus: Choose asparagus with straight and bright-green stalks and stiff tips.

Bananas: Bananas should be firm and not soft. They should not have any bruises, especially along the underside. Normally, bananas with little shades of green ripen in room temperature. Some people claim that bananas that are partly green are better for helping your digestion of other foods.

Beets: Beets should be firm and should remain attached to red stems and fresh green tops. Do not choose loose beets without tops.

Blueberries: Choose firm and fresh blueberries. Frozen wild blueberries are normally available all year through. 

Broccoli: Choose broccoli with tight bud heads and dark green in color. Brocolli stems are eaten by many people and also a great treat for small parrots when split so that the birds can get at the soft pulp inside.

Carrots: Choose carrots with smooth skin. Do not choose thick carrots, as their centers could be hard too. If you buy fresh, bunched carrots with green tops, remove the tops before storing.

Cucumbers: Choose firm, dark green and unblemished cucumbers.

Eggplant: Choose heavy and smooth-skinned eggplants.

Fresh Figs: Pick heavy and plump figs. Also, choose the nice-smelling ones as sour-smelling figs are normally old ones.

Garlic: Pick those surrounded with tissue that have firm bulbs. Do not pick garlic with green sprouts.

Grapes: Choose firm grapes. Soft ones could be too ripe.

Hass Avocados: Choose avocados with rough skin as smooth-skinned avocados may have less flavor. Dark-skinned avocados are good to eat.

Honeydew Melons: Melons should not have any bruises or broken skin or rind. It should be easy to open them with a little pressure. Melons with some wrinkled skin may be a good buy. Also, check for a mild fragrance. This indicates the melons are ripe enough.

Leeks: Choose leeks with white bulbs and dark green leaves. Do not pick ones with yellow and brown spots, as they could be over-ripe.

Mushrooms: Choose unwrinkled, plump, unbruised and blemish-free mushrooms for those with the best taste.

Onions: Choose firm onions without any soft spots. Green onions should have bright green leaves or shoots.

Oranges: Oranges should be heavy and bulky. They should be free of any blemishes.

Peaches: Peaches should have a smooth skin and should give when you apply just a little pressure. They should not have any bruises.

Pears: Smooth-skinned and unbruised pears are the best.

Potatoes: Choose firm potatoes without any cracks or bruises.

Raspberries: Choose bright red raspberries. Be sure to check for any white or cotton-like strands around berries. These may indicate the growth of mold.

Red Peppers: Choose red peppers with smooth, thick skin.

Spinach: Choose spinach with dark green leaves and without any signs of yellowing.

Strawberries: Choose dark and bright red plump fruits without any bruises. Also, choose the ones with a fragrance.

Tomatoes: Pick tomatoes that are firm and bright in color. They should be free of any bruises.

Watermelon: Watermelons should have a tight, dark-green rind. Tap the melon slightly. If it gives out a hollow sound, it indicates a juicy and full melon.

Winter Squash: Squashes should have a hard, smooth skin.

Yams: Yams should be free of any cracks or soft spots.

Zucchini: Choose zucchini with firm, dark-green skin. Soft and wrinkly zucchini are old.

To find out more fabulous information about how to incorporate a healthy lifestyle with more fruits and vegetables order your copy of Fabulous Fruit and Vegetables today.

Just because you are diabetic doesn’t mean you have to give up baked beans!  Here is a recipe for quick and easy Boston-style baked beans just for you.  Other vegetable recipes follow; all are suitable for diabetics. 

EASY BOSTON-STYLE BAKED BEANS

4 cans navy beans, drained, reserving 1 1/4 cups liquid

1/2 lb bacon, fried and chopped, reserving half the fat

1 medium onion, chopped

1/4 cup yellow mustard

1/3 cup Splenda, granulated

2 tbsp molasses

Preheat oven to 350 degrees.  Cook onion in the bacon fat until translucent.  Stir in the beans and remaining ingredients.  Pour into a 3-quart baking dish.  Bake for 45 minutes.

18 servings at 9g protein, 21 g carbs and 3 g sugar each.

MASHED CAULIFLOWER

1 1/2 lbs cauliflower cut into large florets

3 cloves garlic

2 cans low-sodium chicken broth

1/8 tsp salt

dash fresh-ground black pepper

2 tbsp chopped chives

In a large saucepan, combine cauliflower, garlic and broth.  Be sure cauliflower is completely covered by liquid, adding water if necessary.  Bring to a boil, reduce heat to medium-low and simmer until cauliflower is tender, about 12-14 minutes.  Reserve 2 tablespoons of cooking liquid and drain remaining liquid off cauliflower.  Transfer cauliflower and garlic to a food processor and process until smooth, gradually pulsating in the reserved liquid as needed to moisten the mixture.  Season with salt and pepper.  Top with chives.  Serve warm.

A 1/2 cup serving of this recipe has 6 grams carbs and 4 grams protein making it a good diabetic choice.

VEGETABLE CURRY

2 tbsp extra-virgin olive oil

1 1/2 cup chopped onion

1/2 tsp ground ginger

1/4 to 1/2 tsp curry powder depending on your taste

1/4 tsp salt

1 lb plum tomatoes, coarsely chopped

3/4 cup chicken broth

3/4 lb fresh grean beans, washed, trimmed and cut into pieces

1 lb yellow squash, cut into 3/4-in thick pieces

Heat oil in large, deep skillet over medium heat.  Add onions and cook just until onions are softened.  Add ginger, curry and salt.  Cook for two minutes.  Add tomatoes, stirring until they are coated with the spices.  Add broth and bring mixture to a boil.  Reduce heat to medium-low.  Stir beans into mixture and cook approximately 10 minutes until beans are just tender.  Add squash to skillet, cover and simmer until squash is tender but still holds its shape, about 8 minutes.

The chicken broth with these vegetables gives them a protein balance.

Enjoy!

As a child, I remember learning, “Beans, Beans, The Musical Fruit,” while driving back from the Rose Bowl parade in our old red and white van. When my mother admonished my father for teaching my sister and I such songs that ended with people “tooting,” my father said we wouldn’t remember. Of course, some thirty years later, I remember.

In my parent’s home, I grew up on steak and noodles; it was a favorite and eaten regularly. As an adult, I follow a vegetarian diet and avoid refined carbohydrates. It’s likely I’ll never eat my favorite childhood dinner again, and I’m perfectly okay with that.

I’ve actually replaced both of those old favorites with: Beans.

I love beans and lentils, and I’ll share how to make one of simplest and best tasting bean dishes I’ve ever had. This dish is incredibly delicious and full of protein. In addition, once you know that it takes one thousand gallons of water to produce just one pound of beef, or worse, that many animals used for consumption these days have cancer and tumors, you’ll understand that why using this dish often will benefit both your body and the environment.

One of the best things about bean dishes is that there are so many different kinds of beans, and they all taste different. The recipe I’ll share will work with just about any type of bean or lentil, but my favorites are red lentils and black-eyed-peas. Red lentils are delicious and because they only take about fifteen minutes to prepare, they are a wonderful fast meal and a perfect pasta replacement. Black-eyed-peas take a bit longer, about forty minutes, but when you’re eating them, you’ll know exactly why you waited.

Best of all, you’ll just need a few simple things to make this dish, all of which I keep on hand.

The first is coconut oil, which if you’re not cooking with it regularly, you should be. Coconut oil is chock full of medium chain fatty acids – which offer more than remarkable health benefits. Coconut oil is known to kill cancer cells, be anti-bacteria, and contrary to popular knowledge, prevents heart troubles. On top of that short summary of the benefits of coconut oil, coconut oil is the only oil that can stand the heat of cooking without creating free radicals. Plus, it’s delicious.

The second item you’ll need is sea salt, which you should know is different than standard table salt. Unprocessed sea salt is full of minerals – which most people are deplete in – and is structurally different than standard table salt, which the body sees as toxic. So, if you haven’t made the switch yet at your table, now’s a perfectly good time to do so.

The third is fresh sage. Like many herbs, sage has antibacterial properties, protects against cancer, and is absolutely delicious. Now, you’ll just need your beans or lentils and purified water and you’re all set.

So, here’s what to do with it all…

Add a teaspoon or two of coconut oil to your pot. Heat it up, and tear up and add 5-7 large fresh sage leaves per large serving of prepared beans or lentils you plan to make. Let the sage sauté on low heat for a minute, then add your purified water and beans or lentils. You’ll need about three times as much water as dried beans or lentils. Just it bring to a boil, and when boiling turn the heat down to medium low, cover, and let cook until they’ve finished. If you’re unsure how long to cook the type of beans or lentils you’re using, do a quick Google search to find out.

When they’re finished the beans or lentils will be soft. Now, add in a teaspoon of coconut oil per large serving and use sea salt to flavor. You’ll be amazed at how easy and delicious this is. And six to seven cups of beans or lentils each week meet the protein requirements of humans – so they’re an easy hearty replacement if you want to move away from eating meat. Indulge and enjoy!

Everyone knows the importance of a diet rich in healthy fruits and vegetables.  Most people do not eat enough of these important foodstuffs, and increasing your consumption of fruits and vegetables is probably the single most effective thing you can do to improve your overall health.  Eating enough fruits and vegetables does not need to be a chore.  After all, fruits and vegetables are delicious, easy to buy and easy to use.

In addition, fruits and vegetables are rich sources of antioxidants, which are thought to play an important role in maintaining good health.  Antioxidants have been studied for their effectiveness at preventing cancer, heart disease and even reversing the signs of aging.  Also, fruits and vegetables are excellent source of trace elements and other micronutrients.  These important elements are not available in any vitamin pill; they must be obtained from the daily diet.

<b>Tips for choosing the best fruits and vegetables:</b>

When possible, choose the freshest fruits possible.  Fresh fruits and vegetables may contain more nutrients than frozen or dried varieties.

Even though fresh is best, frozen and canned vegetables are great for out of season varieties.  When buying canned fruits, avoid those packed in syrup and opt for those packed in water or juice. When buying canned vegetables avoid buying those with large amounts of salt and sugar added.

Choose fruits and vegetables in a variety of colors.  Not only are bright, colorful fruits more attractive, but the different colors indicate different types and amounts of nutrients.  For instance, yellow and orange fruits and vegetables are good sources of beta carotene, while dark green leafy vegetables are rich in vitamin C and calcium.

Be careful when cooking vegetables.  A quick steam in the microwave with minimal water added is the best way to prevent loss of nutrients when cooking.

Keep your vegetables healthy by adding minimal butter, margarine and oil, although it is far healthier to avoid adding these fats.  Most vegetables can be flavored using a stock, if need be, a low fat yogurt or fresh fruit pieces.

Eating fruits and vegetables is one of the best ways to maintain good health. Fruits and vegetables are an important part of a healthy diet. They contain vitamins, phytochemicals, and minerals that can protect your body from diseases like diabetes, cancers, and heart diseases. Ideally, you should consume five kinds of vegetables and two kinds of fruits each day.

The word vegetable was first recorded in print in English in the 14th century. The word comes from Latin ‘vegetabilis’ and from vegetare, or enliven. This means to the part of a plant that is growing.

However, the meaning of plant grown for food was not established until the 18th century. The scientific and traditional definition of vegetable is more subjective than arbitrary. Normally, the edible part of a plant is called a vegetable. Some people consider a plant part which is normally eaten as unsweetened or with salted food a vegetable.

Customs in various places also define a vegetable in particular ways. Individual food selection and choices also contribute towards a specific plant product being called a vegetable or not.

Mushrooms are categorized as a vegetable, although they are biologically fungi.

Grains, nuts, herbs, seeds, spices, and culinary fruits are not considered vegetables although all of them are edible parts of plants.

In the culinary sense, vegetables are ideally best suited for salted and unsweetened dishes, with a few exceptions like pumpkin pie. Again, definition of vegetable does not imply that the product needs to be cooked.

Carrots, celery, and bell peppers are common examples of vegetables that can be eaten raw. Many people eat raw potato; usually with salt and after washing it. Some people swear by a potato as a quick answer to heartburn.

There are various fruits which are usually used as vegetables. Examples include eggplant, tomato, and bell pepper. These are, botanically, fruits but they are normally consumed as part of a savory or salty dish, not as a dessert or eaten with sugar. Therefore, they called vegetables.

The preparation could cause the change of a fruit into a vegetable.

Vegetables Formed from Parts of a Plant

Buds: Brussels sprouts, cauliflower, broccoli, globe artichokes.

Leaves: kale, collard greens, beet greens, spinach, turnip greens and endive.

Seeds: Corn.

Leaf stems: Celery, rhubarb; sometimes rhubarb is also termed as a fruit as sweet dishes are made from it.

Leaf sheaths: Leeks.

Stem of immature plant: Asparagus.

Whole immature plants: Bean sprouts.

Underground stem of a plant or tuber: Potatoes, sweet potato Jerusalem artichokes, yam.

Bulbs: Onions, garlic, shallots.

Roots: Carrots, parsnips, beets, radishes, turnips.

Botanical Fruits: Tomatoes, squash, cucumbers, pumpkins, capsicums eggplant, tomatillos, christophene, okra.

Whole unripe seedpods (of legumes): Green beans, snap peas.

Legumes: Peas, beans.

The use of the term vegetable is more arbitrary than scientific. You cannot always specify anything as a vegetable only or not a vegetable at all.

A great e-book is focused on showing you the benefits which are claimed for adding more vegetables and fruit to your diet and broadening the choices which you know about. It will also give you a variety of tasty and nutritious recipes toward the end of the book.

To find out more fabulous information about how to incorporate a healthy lifestyle with more fruits and vegetables order your copy of Fabulous Fruit and Vegetables today.

Eating fruits and vegetables is one of the best ways to maintain good health. Fruits and vegetables are an important part of a healthy diet. They contain vitamins, phytochemicals, and minerals that can protect your body from diseases like diabetes, cancers, and heart diseases. Ideally, you should consume five kinds of vegetables and two kinds of fruits each day.

People are shifting to fruit and vegetable snacks instead of fast food and candy bars.  It is essential to understand the nutritional value of the foods you are eating to get the most benefits. Many people follow the rule of including at least five servings of fruits and vegetables in their daily diet. Be sure to include a variety of fruits and vegetables instead of sticking to only specified varieties.

Understanding the nutrient value of each fruit and vegetable can help you develop healthy food choices. Some common vegetables and fruits that may be included in your diet are corn, iceberg lettuce, potatoes, apples and bananas.

These are nutritious but you should also eat others for added nutritional benefits.  Eating fruits and vegetables rich in vitamin A, beta-carotene, vitamin C and fiber can help your body to guard you against numerous diseases.

It may be confusing when you try to make a good choice of fruits or vegetables for your consumption.

The following 5 Fabulous Tips for may help you make great choices of fruits and vegetables for your daily consumptions:

(I) Include at least one orange and one dark green vegetable to your daily diet to get some vitamin A and folate.

Orange vegetables include squash, carrots, pumpkin, sweet potatoes, or yams. You can substitute orange-colored fruit for an orange vegetable though the amount of vitamin A will, of course, vary.

Orange colored fruits include cantaloupes, nectarines, mangos, papaya, apricots, and peaches. Dark green vegetables include dandelion greens, broccoli, arugula, chard, mustard greens, collards, spinach, kale or romaine lettuce.

(II) Do not compromise on your nutrition even when you are short on time.

Pre-bagged vegetables, like leafy greens, baby carrots or green beans can be easily prepared for a salad or tossed for a quick stir-fry.

(III) Frozen or canned vegetables have some nutritional value but fresh is usually considered the best choice.

Frozen foods retain most of their nutrients.

Select only canned vegetables with low sodium content. Or, you can drain these vegetables to lower their salt and sodium content.

When choosing frozen fruit packed in juice, select unsweetened frozen fruit. Fruits in sugar syrup contain more calories.

Other fruits are sometimes packed in pear juice because it is sweeter than many other fruit juices.

(IV) Choose vegetables and fruits over just buying juices.

Fruits and vegetables eaten whole contain more fiber and help with easier digestion.

An occasional vegetable juice drink may be beneficial. However, avoid vegetables juices with high salt content.

Choose 100% fruit juices over fruit-flavored drinks. “Fruit juice drinks”, (they may contain very low amounts of the actual juice), cocktails or punches.

(V) Choose vegetables and fruits prepared with little or no added fat, sugar or salt.  Some products, like vegetable chips, ketchup, fruit candies, fruit jams or spreads and vegetable or fruit drinks or punches may have a high level of sugar or salt. It is best to avoid these foods. Also, avoid poutine, French fries, zucchini sticks, tempura, and onion rings if you can get, for instance, a baked sweet potato or potato or have a plate of salad instead.

To find out more fabulous information about how to incorporate a healthy lifestyle with more fruits and vegetables order your copy of Fabulous Fruit and Vegetables today.

Eating fruits and vegetables is one of the best ways to maintain good health. Fruits and vegetables are an important part of a healthy diet. They contain vitamins, phytochemicals, and minerals that can protect your body from diseases like diabetes, cancers, and heart diseases. Ideally, you should consume five kinds of vegetables and two kinds of fruits each day.

Doctors and health practitioners recommend increasing the fruit and vegetable servings at your table. But, it sometimes proves difficult on your household budget to purchase increased amounts of vegetables and fruits.

These tips can help you to fit a variety of vegetables and fruits within your existing household budget with some planning and foresight.

If you live near a farm, purchase your weekly supply of fruits and vegetables from the farmer. Alternatively, you can plan your shopping for the end of market day.

Normally, vendors prefer selling their wares at discounted prices at the end of the market day rather than taking the leftover produce back home.

Always buy the seasonal produce of fruits and vegetables. These are comparatively cheaper than out of season produce. Clementines or tiny tangerines are cheaper during Christmas while pears and apples are cheaper during the fall.

Some farms offer sale of produce through a program called Community Supported Agriculture (CSA). Pay the annual fee up-front to become a member of this program.

You may then receive boxes of the growing produce regularly, such as every week.

Most grocery stores offer weekly sales. Try purchasing only the fruits and vegetables available on this sale list to benefit from the discounted prices or through special rebates available on this produce. You get to enjoy a variety of fruits and vegetables without it being a burden on your budget.

Another way of saving on grocery budget is to make bulk purchases. Most wholesalers offer heavy discounts if you purchase fruits and vegetables in bulk. Go shopping with a neighbor or a friend and split your purchases. You get to enjoy various fruits and vegetables at much lower prices.

Frozen fruits and vegetables are sometimes cheaper than fresh vegetables and fruits. Many are under the wrong impression that frozen fruits and vegetables are low on nutrients. The nutrient value is claimed to remain much the same in frozen and fresh fruits and vegetables.

When choosing and buying frozen fruits, it is best to go for store brands. Most stores run sales most of the time when you may get your stock of vegetables and fruits at nominal costs.

Sometimes, it may be best to get frozen fruits and vegetables if they are not grown locally and have to be shipped from great distances.

If you purchase both frozen and fresh produce, make sure that you use your fresh produce earlier than the frozen ones. Frozen ones will stay good for a much longer period than the fresh fruits and vegetables.

Another way of saving on your grocery budget is to buy fruits and vegetables and chop it yourself instead of purchasing pre-chopped vegetables.

Purchase vegetables without any seasonings like salt, butter, or sauces. It is always best to add all seasonings just before you have your meal, or according to your taste.

It therefore is not any extra burden use these tips to include more vegetables and fruits in your diet.

Just plan carefully and make your purchases accordingly to get the best out of every dollar you spend on your fruits and vegetables.

To find out more fabulous information about how to incorporate a healthy lifestyle with more fruits and vegetables order your copy of Fabulous Fruit and Vegetables today.

Eating fruits and vegetables is one of the best ways to maintain good health. Fruits and vegetables are an important part of a healthy diet. They contain vitamins, phytochemicals, and minerals that can protect your body from diseases like diabetes, cancers, and heart diseases. Ideally, you should consume five kinds of vegetables and two kinds of fruits each day.

Some people claim that some of the benefits of certain foods may be indicated by their color. I have not researched this for proof, so I just include this information as a theory and no more than that.

(a) Red colored Fruits and Vegetables

Red colored fruits and vegetables are claimed to be good for your heart.

Some of these fruits and vegetables contain lycopene and anthocyanins which some people claim may have anti-aging and cancer protecting properties.

Red-colored fruits and vegetables are also promoted by some people as having properties that may improve your memory and help to some extent with the incidence and effects of urinary tract infections.

Red-colored fruits include cranberries, cherries, red grapes, raspberries, red pears, watermelon, pomegranates, strawberries, pink or red grapefruit, and beets.

Red-colored vegetables include red peppers, tomatoes, red radishes, radicchio, red leaf salad, fresh rhubarb, red-skinned potatoes and red onions.

(b) Green colored Fruits and Vegetables

Green colored vegetables and fruits may aid in easy digestion and allow for better absorption of vitamins and nutrients.

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These fruits and vegetables are rich in lutein and indoles, which some people say make them great antioxidants. They contain vitamins that may help to build your bones and maintain the quality of your eyesight.

Green colored fruits include green grapes, green apples, honeydew melons, kiwifruit, green limes, green pears, and artichokes.

Green colored vegetables include broccoli, Chinese cabbage, green beans, celery, brussel sprouts, green cabbage and asparagus.

(c) Yellow colored Fruits and Vegetables

Yellow or orange-colored fruits and vegetables are claimed by some to be rich in vitamin C which may improve your body’s immune system, lower the risk of some cancers, safeguard your vision and help with some of the effects of natural aging problems. Some of these fruits and vegetables contain antioxidants, bioflavonoids, phytochemicals and carotenoids.

Yellow colored fruits include yellow apples, cantaloupe, yellow figs, tangerines, grapefruit, cape gooseberries, lemons, oranges, mangos, nectarines, papayas, yellow watermelon, pineapples, pears, apricots, golden kiwifruit and peaches.

Yellow colored vegetables include carrots, yellow peppers, yellow beets, pumpkin, yellow-skinned potatoes, butternut squash and persimmons.

(d) Purple or Blue-colored Fruits and Vegetables

Purple-colored vegetables are claimed by some to be very rich in antioxidants and contain large amounts of phytochemicals like

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phenolics and anthocyanins. These vitamins claimed by some to be help reduce cancer risks, improve your memory and keep your skin looking young and healthy for longer.

Purple-colored fruits include elderberries, purple figs, purple grapes, dried plums, raisins, and Quetch plums.

Purple-colored vegetables include purple asparagus, purple cabbage, eggplant, and purple carrots.

(e) White colored Fruits and Vegetables

White colored fruits and vegetables claimed by some to reduce cholesterol levels and prove beneficial for your heart.

White colored fruits include white peaches, bananas and white nectarines.

White colored vegetables include ginger, garlic, mushrooms, cauliflower, Jerusalem artichokes, and onions.

To find out more fabulous information about how to incorporate a healthy lifestyle with more fruits and vegetables order your copy of Fabulous Fruit and Vegetables today.

Eating fruits and vegetables is one of the best ways to maintain good health. Fruits and vegetables are an important part of a healthy diet. They contain vitamins, phytochemicals, and minerals that can protect your body from diseases like diabetes, cancers, and heart diseases. Ideally, you should consume five kinds of vegetables and two kinds of fruits each day.

Fruits and vegetables are essential components of your daily diet. Some contain natural antioxidants that can help to keep you healthy and fit, providing nutrients which are valuable resources of energy and sustaining the quality of your life.

The common vitamins present in fruits and vegetables include vitamin A, vitamin C, folate and potassium. Almost all fruits and vegetables are low in fat and calories. Many are excellent sources of natural fiber.

Some health professionals recommend from five to nine servings of fruits and vegetables. The serving depends on your daily caloric intake. If you need around 2000 calories each day, you might need up to nine servings of fruits and vegetables each day.

You should get best results if you consume a variety of fruits and vegetables. Eating a single type or color of fruit and vegetable may not offer the required nutrition. Each type and color of fruit or vegetable that is generally available has some benefit.

To get the best nutrients from your fruits and vegetables, eat those which are in season in your region. Fresh produce has the best levels of the nutrients we may need during the season.

If you eat out-of-season fruits and vegetables, their nutrient value might be less, they will probably cost more and their production and transportation may have a greater financial and environmental cost.

Your diet has a critical role in defining your health and energy levels which affects every other part of your life. The fruits and vegetables you consume regularly are a powerful storehouse of beneficial, even vital, vitamins and nutrients which help out body to protect itself against many diseases and other negative factors in our environment.

Different fruits and vegetables offer varied benefits for your health.

Vegetables that are said to be high in antioxidants and nutrients include broccoli, asparagus, brussels sprouts, beets, carrots, onions, cauliflower, red peppers, squash, tomatoes, and garlic.

Fruits that some say are high in antioxidants and nutrients include apples, blueberries, apricots, bananas, cherries, cantaloupe, oranges, kiwifruits, peaches, and pink grapefruits.

Nutrients of Fruits and Vegetables

Fruits and vegetables contain many different varieties of nutrients. Some fruits and vegetables are a virtual storehouse of beneficial minerals like anthocyanins, resveratrol, lycopene, and more phytochemicals are being found as research into the fruits and vegetables is conducted.

Phytochemicals

These plant nutrients help sustain your body against the worst ravages of the aging process and may help to reduce health risks like heart ailments, high blood pressure and cholesterol.

Some of the phytochemicals include:

Anthocyanins, available in blackberries, blueberries, cherries, eggplant, plums, and kiwi fruit are claimed by some to have important properties that may help reduce the occurrence of severity of some urinary tract infections.

Lycopene, available in watermelon, tomatoes, and pink grapefruit.

Resveratrol is available in red grapes and peanuts. CAUTION: more people are finding they may have an allergic reaction to peanuts every year

Suggested Servings of Fruit and Vegetables

People are often confused about the quantity indicated by a single serving or a cup.

Ideally, one cup refers to:

Vegetables

2 cups raw leafy vegetables

1 cup raw or cooked vegetables

1 cup baby carrots or approximately twelve carrots

1 cup cooked or canned dried beans or peas

1 medium potato

1 cup vegetable juice

Fruits

1 cup cut-up or cooked fruit

1 medium piece of fruit

1 large banana

1/2 cup dried fruit

1/4 small cantaloupe

1 cup berries or grapes

1 cup 100% fruit juice

A great e-book is focused on showing you the benefits which are claimed for adding more vegetables and fruit to your diet and broadening the choices which you know about. It will also give you a variety of tasty and nutritious recipes toward the end of the book.

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