Top Ten Fruits and Vegetables

Eat more fruits and veggies for good health!

By FamilyTime

 If you are what you eat, why not consume the most healthful foods on the planet? When it comes to fruits and vegetables, all are good for you, but some are better than others.

Nutritionists and other experts say most of us should eat far more fruits and vegetables than we do now. Five to nine servings a day, they say.

According to the USDA Food Guide Pyramid a serving size is:
  • One medium-size fruit
  • 1/2 cup raw, cooked, frozen or canned fruits (in 100 percent juice) or vegetables
  • 3/4 cup (6 ounces) 100 percent fruit or vegetable juice
  • 1/2 cup cooked, canned or frozen legumes (beans and peas)
  • 1 cup raw, leafy vegetables
  • 1/4 cup dried fruit
So, when you decide to eat fruits and vegetables, choose from a wide selection but focus on the following top ten:

Apples: apples are rich in fiber and antioxidants.

Beets: the pigment in beets contains betalins, which are anti-inflammatory and contain antioxidants and detoxification properties. They also are showing to lessen the growth of some tumors.

Blueberries: all berries are good for you and packed with vitamin C, antioxidants, and fiber.

Broccoli: as a cruciferous vegetable, broccoli is rich in vitamin C and phytochemicals. Other cruciferous veggies are cauliflower, kale, and Brussel sprouts.

Citrus fruit: whether you prefer oranges, grapefruit, lemons, clementines, or limes (to name a few), citrus is a great source of vitamin C, folic acid, and fiber.

Cranberries: the best way to eat these is whole, rather than in sauces or drinks. They act as a barrier to bacteria, particularly those that cause urinary tract infections. The little red berries are also anti-inflammatory and protect against some cancers, including breast, colon, lung, and prostate.

Green leafy vegetables: for a good dose of carotenoids (such as beta carotene) and vitamin B, try dark green, leafy vegetables such as spinach, kale, chard, mustard greens, and romaine lettuce.

Kiwifruit: the little kiwi is a powerhouse of vitamin C.

Legumes: this includes lentils, chickpeas, and other beans such as kidney, soy, black, and navy. These vegetable protein sources are packed with soluble fiber.

Sweet potatoes: the color alone signals a tuber rich in beta carotene; they also raise blood levels of vitamin A and prevent against oxidate cell damage.