The Truth about Fruits and Vegetables-Under Revision!

Interested in learning more about fruits and vegetables? If so you have come to the right place. A lot of the information I use comes from Academy of Nutrition and Dietetics, and “Eating on the Wild Side” by Jo Robinson.

 

Sweet Potatoes:

 

(Baked Sweet Potato Fries)

Sweet Potatoes aren’t apart of the potato family and actually belong to the morning glory family. They contain a vast amount of antioxidants which help protect against various diseases.

What About Yams??

Yams are actually just another variety of sweet potatoes.

Purple Sweet Potatoes:

Purple sweet potatoes contain more antioxidants than any other kinds of sweet potatoes.  The darker the color the greater the content of antioxidants.

Storing Sweet Potatoes:

Sweet potatoes can be stored for one week at room temperature.  They will last even longer if they are stored in a cool dark place (50-60 degrees).

Cooking Sweet Potatoes:

If you would like to double the antioxidant value try baking, steaming, or roasting them.  The skin actually contains more nutrients than the flesh (ounce per ounce).

 

 Bananas:

 

Bananas are rich in fiber and potassium. Each cell in your body requires potassium to function. Consistent consumption of potassium may aid in lowering ones risk of a stoke. Bananas are a carbohydrate which provide your body with energy!  Add one banana into your day!

-Today’s information is featured from “Nutritionfacts.org”.

 

Apples:

The skin:

Apple skin contains a lot of fiber and phytonutrients.  Eating the entire apple will help double the benefits coming from the apple and improve ones health.

Pesticides:

To limit your exposure to pesticides buy organic apples.

Storing Apples:

When apples are’t in season they are stored for up to 6 months or longer before they are delivered to the stores.  They tend to lose nutrients over time so they aren’t as fresh as those that are in season. When storing  apples at home store them in a crisper drawer in the refrigerator.

 

 

 

 

Spinach:

Spinach contains high amounts of the phytonutrient known as “lutein”.  Lutein may protect the eyes and acts as an anti-inflammatory.

Bagged Spinach vs. Fresh

Bagged spinach has less antioxidants compared to fresh spinach.  It is best to purchase fresh spinach to really get the best value in terms of nutrient content.

Did You Know?

Boiling spinach for as little as 10 minutes causes approximately 3/4 of the antioxidants to leach into the cooking water.

 

 

 

 

Oranges:

Oranges are rich in vitamin C, fiber and potassium.  Do you have high blood pressure?? Well oranges may help with reducing the risk of high blood pressure.

Choosing Orange Juice: Not Sure what to Choose?

Orange juice with pulp is more beneficial for you than juice that has been filtered. The pulp contains more phytonutrients, and have more antibacterial, anti-inflammatory, anti-viral, and antioxidant properties when compared to filtered orange juice.  Be sure to look at your ingredients and food labels, sugar etc.

Storing oranges:

For best results store on the kitchen counter up to a week.  If longer than one week then keep in the refrigerator.

Blood Oranges:

Blood oranges have a high anthocyanin content hence their deep red color.  Give them a try sometime, they are delicious!

 

 

Beets: Do you ever wonder why peoples urine and stool turn red/dark yellow (beeturia)?

Beets are a vibrant red color and or golden color.  They get their color from the phytonutrients called “betalains”.  These phytonutrients are great with helping to fight cancer.

Beets may turn your urine and stool a dark red/yellow color due to the lack of a specific combination of genes.  Those who have the gene are able to break down the red pigments within the beets.  Surprisingly “beeturia” occurs in only 10-15% of the population.

 

 

 

 

 

 

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