Produce has certainly earned its healthful reputation. It is rich in vitamins, minerals, antioxidants, phytochemicals, and fiber, while being low in calories and fat. All of these factors contribute to many health benefits, such as:
A total of 5-9 servings of fruits and vegetables each day may sound like a lot, but a serving is probably smaller than you think.
Within your daily servings, try for one rich in vitamin A or beta-carotene and one rich in vitamin C . Produce rich in vitamin A and beta-carotene (which is converted to vitamin A in the body) include:
Produce rich in vitamin C include:
For breakfast:
For lunch and snacks:
For dinner:
For dessert:
While it may be tempting to just pop a supplement instead of eating more produce, this is not the best way to go. The majority of the research has shown positive health effects from foods rich nutrients, not from isolated nutrients. Experts think it may be the package of nutrients in fruits and vegetables that delivers the biggest health benefits. Additionally there are hundreds of phytochemicals in each bite of fruits and vegetables that are not available in pill form.
RESOURCES:
American Dietetic Association
http://www.eatright.org/
My Pyramid.gov
http://www.mypyramid.gov/
CANADIAN RESOURCES:
Canadian Council on Food and Nutrition
http://www.ccfn.ca/
Dietitians of Canada
http://www.dietitians.ca/
References:
American Heart Association website. Available at: http://www.americanheart.org .
Jiang R, Jacobs DR Jr, Mayer-Davis E, et al. Nut and seed consumption and inflammatory markers in the multi-ethnic study of atherosclerosis. Am J Epidemiol. 2006;163(3):222-231.
Kuriyama S, Shimazu T, Ohmori K, et al. Green tea consumption and mortality due to cardiovascular disease, cancer, and all causes in Japan: the Ohsaki study. JAMA . 2006;296(10):1255-1265.
US Department of Agriculture website. Available at: http://www.usda.gov/wps/portal/usdahome .
US Department of Agriculture. Versatile vegetables. US Department of Agriculture website. Available at: http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2000/2000DGBrochureFabulousFruits.pdf. Accessed June 14, 2010.
Vlachopoulos C, Aznaouridis K, Alexopoulos N, Economou E, Andreadou I, Stefanadis C. Effect of dark chocolate on arterial function in healthy individuals. Am J Hypertens . 2005;18(6):785-791.
Last reviewed June 2010 by Brian Randall, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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