The ABC’s of Veggie and Fruit Benefits-Redmond Saturday Market

"Are you eating your veggies?"

I know-reading that question makes me feel like a kid again! It's no secret that children often aren't big fans of vegetables. But sometimes adults need a little reminder as well. We all live busy lives in that hustle and bustle out there, and in a rush, it can be easier to choose convenient fast food over fixing a nutritious meal at home.

In the long run though, your body will thank you for taking the time to prepare a meal that’s not only delicious, but also nutritious. Here’s the ABC’s of why we should all remember to eat our veggies and fruits. 

(And guess what? You can purchase these nutrition superstars locally grown from our farmers at Redmond Saturday Market!)

Apples

There’s a reason why they say, “an apple a day keeps the doctor away”. Studies have linked apples to a lowered risk of several diseases, such as diabetes, different types of cancer and Alzheimer’s. Additionally, eating apples can help control weight, boost the immune system and reduce cholesterol. Apples are full of fiber and antioxidants.

Broccoli
Broccoli is a good source of vitamin C, vitamin A, folic acid, calcium and fiber. It’s one way for those who don’t eat or drink dairy to still get calcium in their diets.

Carrots

Many people have heard that carrots are good for eyesight. In addition to this beneficial characteristic, carrots are also great for the skin and for cleansing the body.

Eggplant

Eggplant lowers cholesterol and is a great source of fiber and manganese. The skin of the eggplant contains the phytonutrient nasunin-an antioxidant and free radical scavenger that has been shown to protect cell membranes from damage.

Garlic

This tasty addition to many dishes serves as an immune system booster and a blood pressure/cholesterol reducer. Its antibacterial properties help treat skin infections. Garlic has even been linked to weight control.

Mushrooms

One interesting fact about mushrooms is that they are the only plant source of vitamin D. Mushrooms are hearty and filling-try preparing mushrooms in place of high-density foods (like lean ground beef) to maintain a healthy weight. Mushrooms also help to improve immune system function and protect cells from damage.

Peppers

Peppers are rich in vitamins A, C and K. They are a great choice for those with asthma or arthritis as they help to reduce inflammation. Hot peppers boost immunity and lower the risk of stomach ulcers. Both hot and sweet peppers help the body burn calories.

Raspberries
Recent research has linked raspberries to weight control. Raspberries are an excellent source of vitamin C, manganese, fiber and vitamin K.

Rhubarb

Rhubarb is an excellent source of vitamin C, which supports a healthy immune system. Its high level of dietary fiber helps to maintain digestive regularity. Rhubarb is also low in sodium and saturated fat.

Spinach

Remember the cartoon Popeye? Popeye the Sailor Man loved his spinach, and you should too! This dark, leafy green offers twice as much fiber as other greens. It’s also full of potassium, and is even a fairly good source of iron.

Tomatoes

One cup of tomatoes is a good source of vitamins A, C, K, folate and potassium. Tomatoes are low in sodium, saturated fat, cholesterol, and calories. The lycopene in tomatoes is a natural cancer fighter. Additionally, tomatoes help regulate blood sugar.

Watermelon

Nothing says summer like a juicy wedge of watermelon! As if you needed more reasons to enjoy this refreshing fruit, watermelon is packed full of nutrition, hydrates and is a low-fat food. Enough said!

Zucchini

Zucchini is packed with vitamins A and C-which are powerful antioxidants as well as effective anti-inflammatory agents. Furthermore, 1 cup of zucchini contains almost 20 percent of your daily value of manganese, which assists in a wide range of normal physiological functions.

Well, I certainly feel like eating some veggies (and fruit), now! I hope you do, too.

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Visit Redmond Saturday Market’s Pinterest page for dozens of fantastic recipes using local, farm fresh produce! Tonight I’m trying the recipe for Southwestern Stuffed Peppers – de-lish!

http://www.redmondsaturdaymarket.org/