Basic Fruit n Vegetable Tips

 

Basic Fruit n Vegetable Tips

Some basic fruit and vegetable tips:

• Try to eat more fruits and vegetables. If you need 2,000 calories a day to maintain your weight and health, aim for at least 4½ cups a day.

 

• Choose a variety of different fruits and vegetables. Include dark-green, leafy vegetables; yellow, orange, and red fruits and vegetables; purple and deep red fruits, tomatoes; and citrus fruits.

 

Healthy Vegetables

 

Dark green and orange vegetables help protect against cancer of the throat and lungs. These vegetables contain beta-carotene, a pigment which is converted into vitamin A by the body. Foods high in beta-carotene can help prevent cancer. This group of vegetables includes carrots, winter squash, spinach, broccoli, sweet potatoes etc.

Many vegetables like amla, lemon, are also high in vitamin C, and can help prevent cancer of the throat and stomach. Other vegetables rich in vitamin C include peppers, cabbage, cauliflower, water chestnuts, tomatoes and greens.Vegetables high in vitamin C boost up the immune system of the body.

Some vegetables are very good sources of the mineral iron. Iron is needed to build blood and provide energy. Too little iron in the diet can cause anaemia. Iron is highest in spinach, peas, lima beans, black-eyed peas, beet roots and whole potatoes.

Dark green vegetables, such as spinach, mustard greens, and cabbage, are high in calcium too. Calcium is needed for healthy bones and teeth.