Produce Powerhouses Fruit And Vegetables That Pack A Nutritional Punch


Produce Powerhouses Fruit And Vegetables That Pack A Nutritional Punch

Produce Powerhouses Fruit and​ Vegetables that Pack a​ Nutritional Punch
Everyone knows that consuming fresh fruit and​ vegetables can help us lead long and​ healthy lives. ​
But most people dont know that,​ when it​ comes to​ nutrition,​ all produce isnt created equal. ​
Indeed,​ some fruit and​ vegetables are much more nutritionally dense than others. ​
Given that we tend not to​ eat all of​ the​ fruit and​ veggies that we should,​ its important to​ make sure that those we choose pack the​ biggest nutritional bang possible. ​
Here are some that always come out on​ top
Vitamin a​ When it​ comes to​ Vitamin A,​ which plays a​ critical role in​ many of​ the​ bodys functions,​ including vision,​ bone growth,​ and​ the​ immune system,​ carrots always win the​ race. ​
a​ halfcup of​ carrot juice provides 450% of​ the​ recommended daily allowance RDA of​ Vitamin A; one raw carrot will give you​ 175% of​ the​ RDA. ​
Spinach,​ kale,​ cantaloupe,​ pumpkin,​ and​ apricots come in​ a​ respectable,​ though distant,​ second. ​
Theres only one food that beats out carrots beef liver. ​
Really,​ which would you​ rather have?
Vitamin B6 to​ a​ large extent,​ Americans get most of​ their B vitamins from fortified cereals. ​
The Vitamin B group is​ critical to​ many cell functions,​ and​ is​ instrumental in,​ for example,​ carrying oxygen to​ tissues. ​
Good sources of​ Vitamin B6 include potatoes 35% RDA and​ bananas 34% RDA. ​
Folate,​ another B vitamin,​ can be found in​ spinach,​ asparagus,​ mustard greens,​ green peas,​ and​ broccoli. ​

Vitamin E Vitamin E is​ known for its antioxidant properties and​ protects cells from the​ effects of​ free radicals. ​
Spinach and​ other leafy green vegetables,​ broccoli,​ kiwifruit,​ and​ mango are all good sources of​ Vitamin E.
Iron This abundant metal is​ critical in​ delivering oxygen to​ tissues,​ as​ well as​ in​ cell growth. ​
Legumes like beans and​ lentils are great sources of​ iron,​ as​ is​ spinach. ​
Popeye needed to​ keep the​ blood flowing to​ his muscles,​ right?
Magnesium About half of​ the​ bodys magnesium is​ in​ the​ bones,​ but the​ other half helps keeps organs functioning smoothly,​ the​ metabolism humming along,​ and​ tissues healthy. ​
When it​ comes to​ fresh produce and​ magnesium,​ the​ greener the​ better. ​
Thats because the​ molecules that give green vegetables their color contain magnesium. ​
However,​ bananas,​ potatoes,​ and​ avocados also contain magnesium. ​

Vitamin C Vitamin C is​ crucial for a​ healthy metabolism and​ is​ has wonderful antioxidant properties. ​
Although we often association the​ vitamin with citrus fruits like oranges,​ there are many other fresh fruit and​ vegetables that have higher concentrations of​ Vitamin C. ​
Guava,​ red peppers,​ and​ blackberries are wonderful sources of​ Vitamin C,​ as​ are broccoli and​ kiwifruit. ​

Its important to​ keep in​ mind that,​ if ​ you​ want to​ get the​ most vitamins and​ minerals from your produce,​ you​ should eat it​ raw. ​
Cooking vegetables drastically reduces their nutritional content,​ so if ​ you​ must cook them,​ try stirfrying or​ steaming. ​
Likewise,​ because many nutrients sit close to​ the​ skins of​ vegetables,​ try to​ avoid peeling them. ​
Instead,​ give them a​ quick scrub with a​ veggie brush and​ some water,​ and​ eat the​ skins and​ all.






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