• Tatum Williams

Fruits and Veggies: Why you should be eating WAY more


We’ve all been told by our doctors and pediatricians that we should eat five servings of fruit and vegetables a day, but new research has shown that we should be eating 10 servings instead if we want to see the greatest positive health effects.

According to theguardian.com, “results from 95 different studies involving a total of approximately 2 million people,” showed that eating 10 servings of fruits and vegetables a day can reduce the risk of heart disease by 24%, the risk of stroke by 33%, the risk of cardiovascular disease by 28%, the risk of cancer by 13%, and the the overall risk of premature death by 31%.

Although all fruits and vegetables are good for you, some are better than others, and eating certain fruits and vegetables can help prevent certain types of health problems.

For example, to help prevent heart disease and cardiovascular disease (high blood pressure, for example), eat lots of apples and pears, citrus fruits, salads and leafy green veggies such as lettuce and spinach, and “cruciferous” vegetables (broccoli, cabbage, cauliflower, etc.).

To prevent cancer, green veggies such as spinach and green beans; "yellow" veggies such as peppers, carrots, and peas; and cruciferous vegetables (see above) are best.

Fruits and vegetables are a big part of our daily diets, providing us with vitamins and nutrients such as iron, vitamin A, vitamin C, potassium and calcium.

Here is a list of fruits and vegetables that provide you with those nutrients listed above:

Iron- Soybeans, Lentils, Kidney beans, Garbanzo beans, Lima beans, Navy, Black Beans, Pinto, Black-eyed Peas, Squash, Chard, Cooked Turnip Greens, Raw Kale, and Raw Beet Greens.

Vitamin A- Sweet Potato, Carrots, Dark Leafy Greens, Squash, Dried Peaches, Prunes, Dried Apricots, Cos or Romaine Lettuce and Cantaloupe Melon.

Vitamin C- Oranges, Red peppers, Kale , Brussels sprouts , Broccoli , Strawberries , Grapefruit and Guava.

Potassium- Avocado, Acorn Squash, Spinach, Sweet Potato, Dried Apricots, Pomegranate, Banana and White Beans.

Calcium- all Leafy greens like Broccoli Raab and Beet Greens.

Here are some great recipes using the fruits and vegetables listed above which fight heart disease, cancer, and provide you with the the vitamins and minerals you need:

Citrus Gazpacho

1 large grapefruit

2 large oranges

1 cup chopped plum tomatoes

1/2 cup chopped green bell pepper

1/4 cup chopped English cucumber*

1/4 cup chopped tomatillos

2 tablespoons chopped purple onion

2 tablespoons chopped fresh cilantro

2 cloves garlic, minced

1/2 cup reduced-sodium vegetable juice

1/2 cup reduced-sodium tomato juice

1/4 cup ready-to-serve, reduced-sodium fat-free chicken broth

2 tablespoons fresh lime juice

1 teaspoon hot sauce

Garnish: fresh cilantro sprigs

Peel, section, and seed grapefruit and oranges. Coarsely chop sections, and place in a bowl. Add tomatoes and next 11 ingredients; cover and chill 4 hours. Garnish, if desired.

Grapefruit Granita with Pear-and-Pom Relish

4 cups fresh grapefruit juice (about 6 grapefruit)

6 tablespoons sugar

1/4 teaspoon salt, divided

2 Bosc pears, peeled and diced

1/2 cup pomegranate arils

1 red grapefruit, sectioned and coarsely chopped

8 mint leaves, thinly sliced

Combine juice, sugar, and 1/8 teaspoon salt in a bowl; stir until sugar dissolves. Pour juice mixture into an 11 x 7-inch glass or ceramic baking dish; cover and freeze overnight.

Let granita stand at room temperature 30 minutes; scrape with a fork.

Combine remaining 1/8 teaspoon salt, pear, and remaining ingredients in a medium bowl; let stand 10 minutes. Divide granita evenly among 8 bowls; top evenly with pear mixture.

Broccoli Slaw

1 (12-ounce) package fresh broccoli slaw

1 cup red seedless grapes, halved

1 Granny Smith apple, diced

1 cup Vidalia onion or poppy seed dressing

2 oranges, peeled and sectioned

Toasted chopped pecans (optional)

Stir together first 5 ingredients in a large bowl. Top with chopped pecans, if desired