Fruits and Rainbow Veggies - What They Are and Why They MatterMay 07, 2022
The new food guidelines issued by the United States government recommend that all Americans eat between five and nine servings of fruits and rainbow vegetables each and every day. When you first hear that number, it may seem like a lot, but it is actually much easier than you think to fit that many servings of fruits and rainbow vegetables into your daily diet. For one thing, the shelves of the grocery stores are fairly bursting with fresh fruits and rainbow vegetables. In addition, rainbow vegetables and fruits are some of the least expensive, most nutrient rich, foods in the supermarket. With all these fruits and rainbow vegetables to choose from, it is very easy to make these nutritious, delicious foods part of your daily meals and snacks.
When you take into account how much a serving really is, it is actually quite easy to get five to nine servings of fruits and rainbow vegetables per day. For instance, the recommended daily amount actually equates to a quite reasonable two cups of fruit and two and a half cups of rainbow vegetables every day. When you consider how many fruits and rainbow vegetables are available, and how low the prices usually are, it is easy to see how easy to reach this daily goal really is.
One great way to get the nutrients you need from fruits and rainbow vegetables every day is to take full advantage of the variety of these foods available. Eating the same thing every day quickly becomes boring, so why not pick a variety of fruits and rainbow vegetables, in every color of the rainbow and in every conceivable shape, size and texture, to give yourself a varied diet every day.
When shopping for fruits and rainbow vegetables, it is important to choose a variety of different colors. This is for more than purely artistic reasons. Different colored fruits and rainbow vegetables have different types of nutrients, and choosing a variety of colors will help ensure you get all the vitamins and minerals you need each and every day.
Finding new recipes is another great way to ensure you get those five to nine servings of fruits and rainbow vegetables every day. Everyone likes to try out new recipes, and these new recipes may just provide the impetus you need to eat all those fruits and veggies.
New recipes can also provide you the important opportunity to try out some fruits and rainbow vegetables you have never tried before. For instance, everyone has eaten oranges, but have you tried kiwi fruit or mangoes? How about spinach or kale? Trying new things is a great way to find new favorites while getting the best nutrition available.
Many people mistakenly think that they do not need to eat five to nine servings of fruits and rainbow vegetables every day if they just take a vitamin supplement. Actually, nothing could be further from the truth. That is because fruits and rainbow vegetables contain far more than the micronutrients identified by science and synthesized in vitamin pills. While these micronutrients, such as vitamin C, vitamin A and vitamin E are important to good health, so too are the hundreds of other elements that are contained in healthy foods like fruits and rainbow vegetables. These elements are not available in any pill, they must be ingested through a healthy, balanced diet that contains plenty of fruits and rainbow vegetables.
In addition, fruits and rainbow vegetables are much less costly than vitamin pills. Fruits and rainbow vegetables are very inexpensive, especially when purchased in season and grown locally. In the long run, getting the nutrition you need from the food you eat is much less expensive, and much better for you, than popping those vitamin pills every day.
So don’t forget to get your five to nine servings of fruits and rainbow vegetables every day. It may seem like a lot, but you can meet this quite reasonable goal simply by including fruits and rainbow vegetables as snacks, as garnishes, as side dishes and as meals.
Red Fruits & Veggies:
Strawberries - High in vitamins, fiber, and antioxidants, potassium and manganese. They are low in calories and are sodium-free, fat-free and cholesterol-free.
Red Cherries - Good for eating if you want to get more fiber, vitamins and minerals such as potassium, Vitamin A, calcium and folic acid.
Red Peppers - Good for antioxidants, Vitamin C and carotenoids.
Tomatoes - They are among the world’s healthiest foods, with powerful antioxidants that are believed to aid the immune system.
Raspberries - Good source of strong antioxidants such as Vitamin C, quercetin and gallic and ellagic acid. They have anti-cancer properties and are very good for a healthy heart.
Radishes - High in Vitamins E, A, C, B6, and K as well as potassium and phosphorus, magnesium, copper, calcium, iron and manganese.
Beets - Packed full of vitamins and minerals, and recent research suggests that they can help protect against Alzheimer’s.
Orange Fruits & Veggies:
Sweet Potatoes - Packed with potassium, vitamins A, vitamin C, fiber, and other essential nutrients.
Pumpkin - Packed with Vitamin C, Carbs, fiber, Vitamin A, manganese, protein, vitamin B2, and vitamin E.
Carrots - Packed with protein, fat, carbohydrates, fiber, potassium, vitamin A and vitamin C.
Oranges - Packed with protein, sugar, vitamin C, fiber, Vitamin A, potassium, calcium, and carbohydrates.
Orange Peppers - Loaded with vitamins and low in calories. They are a good source of vitamin A, potassium, and vitamin C.
Acorn Squash - High in fiber, potassium, vitamin C, and magnesium.
Butternut Squash - Rich in potassium and fiber to help keep your blood pressure and blood sugar under control.
Yellow Fruits & Veggies:
Corn - Rich in vitamins A, B and E, as well as many minerals and fiber.
Summer Squash - High in vitamins A, B6, and C, folate, magnesium, fiber, riboflavin, phosphorus, and potassium.
Yellow Potatoes - Full of nutrients including niacin, pantothenic acid, vitamins C and B6, manganese, and phosphorus.
Yellow Beans - Contain a whole bunch of cancer-fighting, naturally occurring plant chemicals, including isoflavones. They also contain phytosterols, which block cholesterol absorption resulting in reduced blood cholesterol levels.
Green Fruits & Veggies:
Spinach - Very rich in potassium and vitamin A, as well as providing good amounts of magnesium and vitamin C.
Avocados - Contain a lot of fats, most of which are “good” fats (monounsaturated and polyunsaturated) that help reduce blood cholesterol levels and help reduce blood pressure.
Asparagus - Good concentration of folate, vitamins A, C and guarantee our body a fair supply of mineral salts, especially potassium.
Broccoli - Provide excellent quantities of vitamins A, C, beta-carotene, and folate.
Kiwi - Large amount of vitamin C.
Peas - Good amount of vegetable proteins, fibers, vitamins A and C.
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