Nutrition 101 - Fruits and Vegetables

"Fruits and vegetables....more matters," so goes the tagline of the Produce for Better Health Foundation.1 Most nutrition experts agree. Why all the fuss about fruits and veggies? Why do experts keep tellings us they are so important? Fruits and vegetables contain important vitamins, minerals, and antioxidants, as well as fiber, all of which help to prevent disease.2 They also contain properties that protect the body against viruses, allergies, and inflammation.2 Basically, they are nutrition powerhouses.

The Produce for Better Health Foundation conveniently lists on their website 10 reasons why we should eat more of nature's bounty.1 I added the commentary below each of their reasons:

1. Because they taste great!
Let's face it, that's what it's all about for most of us. If we don't like the taste, we're not going to eat it. We can probably all find some fruit and vegetable that we like. How about some luscious, red strawberries or a succulent peach? What about a ripe, juicy red tomato or some lightly steamed broccoli? Yummmm.

2. Because they are fun to eat.
Who doesn't have fun eating watermelons or corn on the cob? Grilling vegetables on the barbecue can be fun, too. And, if you're really adventurous, growing your own vegetables can be particularly fun and rewarding as you watch them grow from tiny seeds to mouthwatering delectables.

3. They can be quick and natural snacks.
Carrot sticks, celery sticks, an apple, or a banana. No fuss, no muss. How much quicker can you get?

4. There is so much variety.
There are so many different fruits and vegetables it's almost impossible to get bored with them if you're willing to try something new occasionally. Had any mangoes or kiwis or butternut squash lately?

5. They are packed with vitamins and minerals.
Okay, so this is the boring part. We all know they are nutritious, but many of us don't put a high priority on whether or not our food contains vitamins and minerals when making our meal choices. However, food-based vitamins and minerals have proven to be critical to the healthy functioning of every cell in the human body.

6. They may reduce disease.
In addition to the many vitamins and minerals, fruits and veggies contain antioxidants, which may help to combat those nasty free radicals that are the source of so many degenerative diseases.

7. They are low in calories.
More great news! How many of us are looking for ways to enjoy our food without worrying about packing on the pounds? Fruits and vegetables unlike most other foods, can be eaten in large quantities without fear of surpassing our recommended daily caloric intake.

8. They contain fiber.
Fiber has been proven to be one of the major factors in promoting a healthy digestive and eliminative system. Fiber keeps things moving so that toxic buildup can be avoided. Dr. Don Colbert says that you need twenty-five to thirty grams of fiber every day to keep the colon moving toxins out.3

9.They are convenient.
If you want convenience, you can find most veggies already cut so you can just grab and go. You can choose from fozen, canned, or freshly prepared options of many varieties of fruits and vegetables.

10. They are colorful.
Even if you don't like to eat fruits and vegetables you have probably enjoyed looking at the array of colors in the produce section of the grocery store. The colors have a purpose beyond just providing pretty displays, though. They represent their various phytonutrients, each having unique benefits that protect the body.3

Most people in the United States eat a maximum of two vegetables a day, usually consisting of iceberg lettuce and potatoes that are french fried.2 Are you the typical American?

1 Produce for Better Health Foundation. (2010). Top 10 reasons to eat more fruits and veggies. Retrieved from http://www.fruitsandveggiesmorematters.org/.
2 Light, L. (2006). What to eat: the ten things you really need to know to eat well and be happy. New York: McGraw-Hill.
3 Colbert, D. (2007). The seven pillars of health. Lake Mary, Florida: Siloam.