MyHealthCoach: A September to Remember…Your Fruits and Vegetables
September is an excellent time to celebrate fruits and vegetables. With the abundance of produce in season, you’re guaranteed to get the most delicious, nutrient-dense fruits and vegetables at the best prices!
Sept. 9, 2024
September is an excellent time to celebrate fruits and vegetables. With the abundance of produce in season, you’re guaranteed to get the most delicious, nutrient-dense fruits and vegetables at the best prices! Visit your local farm stand or farmer’s market to reap the benefits of tasty produce.
You may have heard the phrases, “Eat the Rainbow” and “Fruit and Veggies – More Matters” or remember being encouraged to eat “5-a-day”. Over the years, these campaign slogans reminded us to consume a variety of produce to support health in many ways. Here are some of the benefits of eating a variety of fruits and vegetables:
Antioxidants
The different pigments (colors) in vegetables and fruits represent different antioxidants. Antioxidants protect our cells from damage, preventing or delaying the onset of diseases. Antioxidants include carotenoids (such as Beta-carotene, lutein, lycopene, zeaxanthin), anthocyanins, anthoxanthins, vitamins, and the mineral Selenium.
| Antioxidant | Fruit and Vegetable Sources | Additional Health Benefits |
|---|---|---|
| Lycopene | Tomatoes and tomato products, grapefruit, papaya, persimmons, watermelon, guava | Lowers risk of atherosclerosis (hardening of the arteries), thereby reducing risk of heart attack and stroke; skin health - protects skin from sun damage (does not replace other sun protective measures) |
| Lutein and Zeaxanthin | Dark leafy greens like spinach, kale, beet, turnip, zucchini, broccoli, peas, Brussel sprouts, orange peppers and corn | Eye health - may slow or prevent macular degeneration |
| Vitamin A | Sweet potatoes, carrots, spinach, cantaloupe, mangoes, peppers and broccoli | Supports normal vision, the immune system, reproduction and helps your heart, lungs and kidneys |
| Vitamin C | Citrus fruit like oranges and grapefruit, strawberries, kiwi, cantaloupe, tomatoes, peppers, broccoli, cabbage and potatoes | Supports the immune system, increases absorption of iron, necessary for collagen production (important for wound healing), keeps teeth and gums healthy |
| Vitamin E | Spinach, broccoli, kiwi, mangoes and tomatoes | Supports the immune system, widens blood vessels (helping to prevent blood clots), helps form red blood cells and helps the body use vitamin K |
| Selenium | Mushrooms and spinach | Selenium is necessary for reproduction, thyroid function and DNA production |
Can’t I Just Get Antioxidants from a Vitamin or Supplement?
Foods are the primary source of nutrients. Eating well-balanced meals and snacks will provide your nutrient needs. Vitamins and minerals are most effective when they come from food. Some studies have shown that the health-protective effect of certain vitamins and minerals come from food sources, not supplement sources. Supplements are meant to be “supplemental” to a healthy eating style. There is a higher risk of exceeding safe levels when taking supplements. Additionally, some supplements may interact with prescription medications. If you are considering adding supplements to support your health or are concerned that you may not be meeting your nutrient needs, please speak with your healthcare provider.
Fiber
Fiber is essential to our health. It is associated with a decreased risk of heart disease and decreased cholesterol levels. Adequate fiber intake also improves blood sugar levels, decreases the risk for developing Type 2 diabetes, improves elimination (reducing constipation), decreases risk for diverticular disease and diverticulitis, and is associated with a decreased risk for breast and colorectal cancers. The daily fiber recommendation is 25 grams for women and 38 grams for men under 50 years old. For adults over age 50, the recommendation is 21 grams for women and 30 grams for men. 90-95% of us aren’t meeting our daily fiber needs; on average, we get about 14 grams per day.
Tips for Increasing Vegetables and Fruits
Over time, making small changes adds up. You can choose one of the suggestions below and practice for a while, then make another change when you’re ready.
- Practice having at least 1 fruit and 1 vegetable at lunch and dinner, bonus if you can get a vegetable in at breakfast!
- If you’re a snacker, use vegetables and fruits as snacks.
- If you’re someone who has desserts or sweets daily, substitute fruit for dessert once or twice a week and see how that goes.
- Add berries to your cereal (hot or cold), yogurt or cottage cheese
- Make your oatmeal savory and add dark leafy greens like spinach or arugula
- If you “don’t like vegetables”:
- Make a list of the vegetables you DO enjoy (starchy vegetables like potatoes, corn, peas and beans count! Use the MyPlate.gov Food Group gallery to help create your list.)
- Blend cooked vegetables into sauces, dips or hummus
- Add frozen riced cauliflower or baby spinach to a smoothie (the flavor is so mild you won’t notice it. You can start by adding a little at a time)
The My Health Coach program can also help support you when making changes around your health behaviors. Call 1-866-237-0973 or email [email protected] to learn more or to get started with free, confidential health coaching.
Sources: NIH Office of Dietary Supplements, USDA National Agriculture Library, USDA WIC Works Resource System