An Apple a Day?

Written by Sydney Flippo
Part of the National Nutrition Month initiative

An apple a day keeps the doctor away. This is an old wives tale that we all heard from our mother or grandmother when we were young, but did they have it right?

Fruits and vegetables are high in vitamins and minerals that help protect us from chronic disease. But, with so many fruits and vegetables to chose from, how are you supposed to pick the ones that are right for you?

Think color to get a wide variety of vitamins and minerals such as fiber, folate, potassium, vitamin A and vitamin C. Fiber has been shown to reduce the risk of coronary artery disease. Apples, beans and lentils are good sources of fiber to add to your diet. Beans and lentils come in a variety of colors: brown, red, black, green, yellow and white. Folate is especially important for women to prevent neural tube defects and for overall health. Black eyed peas, cooked spinach, and asparagus are good sources of folate. Potassium can help maintain healthy blood pressure. Sweet potatoes, tomato products, beans, carrot and prune juices, and white potatoes are good sources of potassium. Vitamin A helps keep your eyes and skin healthy and helps protect against infection. Sweet potatoes, pumpkin, carrots, spinach, kale, cantaloupe and red peppers are good sources of vitamin A. Vitamin C helps heal cuts and wounds, keeps teeth and gums healthy and supports overall immune health. Red and green peppers, kiwi, strawberries, cantaloupe, kale, broccoli, oranges, mango and cauliflower are good sources of vitamin C. Try to choose some of these colorful fruits and vegetables to add to your diet. I try to add at least two different colors to every meal or incorporate them in snacks.

It looks like mom and grandma weren’t too far off when suggesting an apple a day. 

References

Centers for Disease Control and Prevention.  Fruit and Vegetable Benefits. In Center for Disease Control. Retrieved from: http://www.fruitsandveggiesmatter.gov/benefits/index.html

Lauri, D. (Photographer).  (2006).  Marzipan fruits and vegetables at Harrods 2.  [Photograph].  Retrieved February 2011 from:  http://www.flickr.com/photos/slushpup/227350744/

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