Fruits and Vegetables: The Nutritional Heavyweights

The National Cancer Institute, the U.S. Department of Health and Human Services, and other leading health organizations encourage Americans to eat at least 5 servings of fruits and vegetables each day. Eating "5 a day" is important to ensure that your body gets a variety of health-promoting nutrients.

Fruits and vegetables are nutritional powerhouses which:

1. are excellent sources of vitamins and minerals
2. contain fiber
3. contain phytochemicals and antioxidants
4. are virtually fat-free

Fruits and vegetables are excellent sources of vitamins and minerals.

Vitamins and minerals are essential for many bodily functions. They play a prominent role in maintaining the health of the brain, heart, bones, teeth and nerves, in making and repairing red blood cells, in regulating the body’s balance of fluids, and in other vital functions.

Fruits and vegetables contain fiber.

The typical American diet is much too low in fiber. The American Cancer Society recommends 20 - 30 grams of fiber daily. The average American consumes only 7 - 8 grams of fiber daily. Dietary fiber is a term used to describe parts of plant foods which generally are not digestible by humans. By increasing your intake of foods containing complex carbohydrates, you will add dietary fiber to your diet. There are two main types of fiber: soluble and insoluble. Soluble fiber may help lower blood cholesterol and control blood sugar and is found in oats, beans, carrots, apples and oranges. Insoluble fiber helps to move food through the body quickly and protect against colorectal cancer. Insoluble fiber is found in wheat bran and whole grains. Because both types of fiber have different functions for improving health, a variety of foods with fiber should be included in your diet. Fruits and vegetables are a significant source of nutrients and fiber. Thus, a diet rich in fruits and vegetables and whole grains (breads and cereals) will provide optimal amounts of nutrients, fiber and energy.

Fruits and vegetables contain phytochemicals and antioxidants.

Phytochemicals are substances found in plant foods which are now recognized as powerful disease-fighting compounds. They have been shown to protect against cancer, cardiovascular disease, diabetes, and other medical conditions. A phytochemical-rich diet includes lots of fruits, vegetables, legumes (beans, peas and lentils), herbs and spices, whole grains, soy products, tea and nuts. With literally thousands of different phytochemicals already identified, this area of nutrition continues to be a rich field for scientific study. Antioxidants are also disease-fighting compounds found in many foods. They neutralize free radicals, compounds that damage cells and lead to cardiovascular disease, cancer, cataracts, premature aging, and impaired immunity. Antioxidants include some vitamins (A, C, and E), beta carotene, minerals (for example, selenium, copper, zinc, and manganese) and phytochemicals (such as flavenoids and lycopenes). Fruits and vegetables are excellent sources of many antioxidants.

Fruits and vegetables are virtually fat-free.

Fruits and vegetables are virtually fat-free (exceptions: coconut, olives and avocado) and cholesterol-free and are particularly helpful in weight management, due to their high-fiber and low-fat content.

Fruits and vegetables high in vitamins A, C and E

It is important to consume a wide variety of fruits and vegetables in order to benefit fully from antioxidants, phytochemicals, vitamins and minerals. For example, the following fruits and vegetables contain significant amounts of Vitamins A, C and E:

Fruits and Vegetables High in Vitamin A

• Apricots (fresh or dried)
• Carrots
• Cantaloupe
• Collards & other greens
• Lettuce (romaine & red leaf only)
• Mango
• Mustard greens
• Watermelon
• Tomatoes
• Spinach
• Sweet potato
• Hot chili peppers

Fruits and Vegetables High in Vitamin C

• Bell pepper
• Berries
• Broccoli
• Brussels sprouts
• Cantaloupe & other melons
• Cauliflower
• Citrus
• Cranberries
• Hot chili peppers
• Kiwifruit
• Radish
• Papaya
• Pineapple
• Tomato

Fruits and Vegetables High in Vitamin E

• Mango
• Avocado
• Sweet potato
• Kale
• Spinach
• Wheat germ
• Almonds & oils (such as corn, safflower, soybean, olive)

Notice that there is little overlap among fruits and vegetables that are high in vitamins A, C and E. So be careful not to depend on a limited selection of fruits and vegetables to supply all your nutrients. A glass of orange juice at breakfast and a snack of carrots, for example, move you toward your "5 a day" goal, but a wider variety of fruits and vegetables throughout the day is optimal.

What is considered one serving?

How can I get more fruits and vegetables in my diet?

When dining out, order meals that include vegetables or fruits. Each of the items featured in the "TrEAT Yourself Well" campaign supplies at least 2 servings of fruits and/or vegetables.You can also request substitutions for the side dishes that routinely come with main courses. For example, instead of French fries, request steamed mixed vegetables or seasonal fresh fruit. Most restaurants are happy to make substitutions if you ask. It’s well worth the effort.

For a snack or on the go, select nectarines, plums, berries, apple wedges, baby carrots, broccoli spears, or cherry tomatoes. Also, dried fruit is a healthy option over candy. You can easily pack it in a bag and take it with you on the road or eat it at your work.

At home, top your hot or cold cereal with fresh fruit, and drink a glass of 100% juice with breakfast. Fruit and vegetable juices are also delicious, sweet alternatives to soft drinks. At dinner, include a salad or raw vegetables with low-fat/nonfat dressing to reduce fat and calories. Stir in pureed vegetables to sauces to fortify foods and get your "5 a day." Add vegetables to your favorite entrees, like tacos, lasagna, casseroles, and pasta dishes. Try more vegetarian meals, like tofu, rice or pasta with vegetables, or Oriental stir-fries. For dessert, bake apples, peaches, pears, or bananas.

Finally, experiment with new recipes and cookbooks. The California 5 a Day program offers free recipe booklets with 37 fabulous recipes that feature fruits and vegetables. Call 1-888-EAT-FIVE or (858) 541-2049 and ask for publication number 177. Or visit the California 5 a Day web site at www.ca5aday.com. There are so many ways to incorporate "5 a day" for better health. Be committed to your body’s health and fill it up with the highest quality fuel. Your body will thank you for it!