Incorporating fruits and vegetables into your diet.



Most people know that fruits and vegetables are an important part of a balanced diet. But getting your 4-5 cups/day can be a challenge, especially when you’re busy. A produce-rich diet offers many benefits:

  • Lowers blood pressure

  • Lowers the risk of problems with your eyes and digestive system

  • Reduces the risk of heart disease and stroke

  • Stabilizes blood sugar

The pot of gold at the end of the rainbow To get the most from produce, choose a wide variety of colors. Some examples include: dark leafy greens, deep yellows, oranges and reds.3 Eating colorful fruits and vegetables gives your body the nutrients needed to prevent sickness. They can also better your quality and quantity of life.


Red and pink: Lycopene is a plant pigment that lowers the risk of prostate and other cancers. It is found in tomatoes, watermelon and pink grapefruit. Anthocyanins prevent cell damage and promote heart health. They are found in strawberries, raspberries and red grapes. Other sources of lycopene or anthocyanins include:

  • Beets

  • Cherries

  • Cranberries

  • Pomegranates

  • Radishes

  • Red apples

  • Red cabbage

  • Red peppers

  • Red potatoes

  • Rhubarb

White: White fruits and veggies are pigmented by anthoxanthins. They contain chemicals that lower cholesterol and blood pressure and reduce your chances of stomach cancer and heart disease. Bananas and potatoes are excellent sources of potassium. Get your potassium and anthoxanthins from:

  • Cauliflower

  • Garlic

  • Ginger

  • Jicama

  • Mushrooms

  • Onions

  • Parsnips

  • Turnips

Orange and yellow: Carotenoids reduce the risk of cancer and heart disease, improve immune system function, and maintain healthy eyes and mucous membranes. These can be found in sweet potatoes, pumpkins and carrots. Citrus fruits provide vitamin C and folate, which reduces the risk of birth defects. You can get beta-carotene and vitamin C from:

  • Apricots

  • Butternut squash

  • Cantaloupe

  • Grapefruit

  • Lemons

  • Mangoes

  • Nectarines

  • Oranges

  • Papayas

  • Peaches

  • Pears

  • Persimmons

  • Pineapple

  • Rutabagas

  • Sweet corn

  • Tangerines

  • Yellow apples

  • Yellow peppers

  • Yellow squash

  • Yellow tomatoes

Blue and purple: Antioxidants give blueberries, grapes, plums and eggplant their indigo hue. They protect cells from damage, reduce the risk of heart disease, cancer, and stroke, and improve memory function. Other blue and purple sources of antioxidants include:

  • Blackberries

  • Prunes

  • Figs

  • Raisins

Green: Lutein helps to reduce the risk of age-related vision loss. It is found in spinach, green peppers, peas, cucumber, celery and dark leafy greens. Leafy greens are also an excellent source of birth defect-fighting folate. Indoles protect against some types of cancer. They are found in artichokes, broccoli, cabbage and brussels sprouts. Other sources of lutein, folate and indoles include:

  • Asparagus

  • Avocados

  • Green apples

  • Green beans

  • Green grapes

  • Green onions

  • Green peppers

  • Honeydew melon

  • Kiwi

  • Lettuce

  • Limes

  • Zucchini

The road to good health is yours to travel. But you don't have to do it alone. Whether you're managing a health condition or making changes in your life like quitting bad habits or getting in shape - we can help. Check out our new classes and resources below. Contact us to set personalized health and wellness goals and learn about the programs available to you.

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