Have a Plant: Fruits & Veggies for Better Health

What Is The Healthiest Fruit or Veggie?

When it comes to fruits and vegetables, more really does matter when it comes to building and maintaining a healthy body!

As a Registered Dietitian, I tend to get many questions daily. What should I eat? Are “carbs” bad for you? How do I lose weight? One of my favorite questions: What is the healthiest fruit or vegetable to eat? I love this question because it’s easy to answer: ALL of them!

Eat More Colors
We know that fruits and vegetables come in all the colors of the rainbow. Each of those colors represents different nutrients that aid your body in many ways. For example, if you only eat an apple every day, you are missing out on the nutrients that are provided by bananas, oranges, grapes, etc. So, not only do you want to push yourself to eat MORE daily, eat MORE colors!

3 Colorful Meals Loaded with Fruits & Veggies

Breakfast

  • Egg white omelet with your favorite veggies (spinach, tomatoes, and onions are mine!) topped with a slice of reduced-fat cheese
  • Fat-free yogurt topped with blueberries
  • Whole-grain toast

Lunch

  • Leafy greens topped with tuna salad, dried cranberries, feta cheese, and a lite dressing
  • Orange slices

Dinner

Phytochemicals
Not only is there a difference in vitamins and minerals among fruits and vegetables, but they also contain compounds called phytochemicals. Phytochemicals are found in plant foods and are beneficial to your body in many ways. By eating a variety of fruits and vegetables in different forms (fresh, canned, frozen, and dried) you can be sure you are doing the very best for your body!

6 Phytochemicals and Their Health Benefits

Phytochemical Proposed Benefits Food Sources
Beta-Carotene Immune System
Vision
Skin Health
Bone Health
Pumpkin
Sweet Potato
Carrots
Winter Squash
Cantaloupe
Apricots
Spinach
Collard Greens
Kale
Broccoli
Lycopene Cancer (Prostate)
Heart Health
Tomatoes
Pink Grapefruit
Red Peppers
Watermelon
Tomato Products
Lutein Eye Health
Cancer
Heart Health
Collard Greens
Kale
Spinach
Broccoli
Brussels Sprouts
Lettuces
Artichokes
Resveratrol Heart Health
Cancer
Lung Health
Inflammation
Red Wine
Peanuts
Grapes
Anthocyanidins Blood Vessel Health Blueberries
Blackberries
Plums
Cranberries
Raspberries
Red Onions
Red Potatoes
Red Radishes
Strawberries
Isoflavones Menopause
Cancer (Breast)
Bone Health
Joint Inflammation
Lower Cholesterol
Soybeans

 

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