What Is The Healthiest Fruit or Veggie?

When it comes to fruits and vegetables, more really does matter when it comes to building and maintaining a healthy body!

As a Registered Dietitian, I tend to get many questions daily. What should I eat? Are “carbs” bad for you? How do I lose weight? One of my favorite questions: What is the healthiest fruit or vegetable to eat? I love this question because it’s easy to answer: ALL of them!

Eat More Colors
We know that fruits and vegetables come in all the colors of the rainbow. Each of those colors represents different nutrients that aid your body in many ways. For example, if you only eat an apple every day, you are missing out on the nutrients that are provided by bananas, oranges, grapes, etc. So, not only do you want to push yourself to eat MORE daily, eat MORE colors!

3 Colorful Meals Loaded with Fruits & Veggies

Breakfast

• Egg white omelet with your favorite veggies (spinach, tomatoes, and onions are mine!) topped with a slice of reduced-fat cheese
• Fat-free yogurt topped with blueberries
• Whole-grain toast

Lunch

• Leafy greens topped with tuna salad, dried cranberries, feta cheese, and a lite dressing
• Orange slices

Dinner

• Grilled chicken topped with a mango salsa
• Brown rice
• Broccoli
• Pineapple chunks

Phytochemicals
Not only is there a difference in vitamins and minerals among fruits and vegetables, but they also contain compounds called phytochemicals. Phytochemicals are found in plant foods and are beneficial to your body in many ways. By eating a variety of fruits and vegetables in different forms (fresh, canned, frozen, and dried) you can be sure you are doing the very best for your body!

6 Phytochemicals and Their Health Benefits

Phytochemical		Proposed Benefits		Food Sources
Beta-Carotene		Immune System Vision Skin Health Bone Health		Pumpkin Sweet Potato Carrots Winter Squash Cantaloupe Apricots Spinach Collard Greens Kale Broccoli
Lycopene		Cancer (Prostate) Heart Health		Tomatoes Pink Grapefruit Red Peppers Watermelon Tomato Products
Lutein		Eye Health Cancer Heart Health		Collard Greens Kale Spinach Broccoli Brussels Sprouts Lettuces Artichokes
Resveratrol		Heart Health Cancer Lung Health Inflammation		Red Wine Peanuts Grapes
Anthocyanidins		Blood Vessel Health		Blueberries Blackberries Plums Cranberries Raspberries Red Onions Red Potatoes Red Radishes Strawberries
Isoflavones		Menopause Cancer (Breast) Bone Health Joint Inflammation Lower Cholesterol		Soybeans

 

Read More about Phytochemicals

What Fruits & Vegetables Are In Season?