Vegetables and fruit are at the heart of a healthy diet.
Whether fresh, frozen, cooked or raw, vegetables and fruit are at the heart of a healthy diet. Vegetables and fruits contain neither saturated fat nor cholesterol and are low in calories. The nutritional benefits have long been recognized, and as any chef can tell you, the culinary possibilities are endless.
Fiber
High fiber in fruit aids digestion, promotes heart health and helps in weight control.
Fruits and vegetables contain dietary fiber, which is a key factor in keeping your digestive system functioning properly. High-fiber fruits and vegetables--apples, peaches, plums, prunes, melons, avocado, kiwi and zucchini--play an important part in the prevention of digestive disorders, such as constipation and diverticulosis. Dietary fiber from fruit also helps lower cholesterol levels in the bloodstream, helping guard against heart disease and stroke.
Nutrients in Fruit
Strawberries, blueberries, raspberries and cranberries are rich sources of cancer-fighting antioxidants.
Fruits are a major source of many important nutrients, notably potassium, vitamin C and antioxidants, which are vital in promoting overall health and well-being and instrumental in preventing a wide range of diseases and disorders. According to the U.S. Department of Agriculture, fruits high in potassium--bananas, oranges, prunes, cantaloupe, peaches and apricots--help the body prevent kidney stones and can assist in the prevention of bone loss.
The vitamin C found in fruit helps in promoting healthy body tissue and in the healing of wounds and helps keep your gums and teeth healthy. Good sources of vitamin C include oranges, guava, mango, kiwi fruit, strawberries and raspberries. And antioxidants, which can help ward off such diseases as Alzheimer's and Parkinson's as well as cancer, are found in blueberries, strawberries, cranberries, blackberries, apples and dried fruits.
Nutrients in Vegetables
Vegetables and fruit share many of the same nutrients, such as vitamins A and C, potassium, folate and powerful antioxidants, but vegetables also are good sources of vitamin E, biotin and iron, protein and Omega-3 fatty acids. These additional nutrients can be found in lentils, dried peas and beans, nuts, whole grains and leafy, green vegetables.
Culinary Applications for Fruit
Fruit offers an extensive range of culinary possibilities, from something as simple as an apple munched out of hand or a handful of blueberries in your cereal in the morning to a strawberry Charlotte or cherries jubilee. Fruit can be grilled, sauteed, incorporated into sauces, made into jams and jellies, frozen into sorbets or ice cream, combined into compotes with cream, baked into pies, breads and pastries, or whipped into smoothies.
Fruits such as apricots, oranges, currants, raisins and many others often find their way into sauces for meats, garnishes for vegetable dishes, or are mixed with greens to add a layer of freshness to a salad.
Culinary Applications for Vegetables
Vegetables, like fruit, offer an endless range of culinary possibilities. They can be sauteed with a little olive oil alone or with other food items. They can form the basis for a stir-fry and served over rice or pasta. They can be baked, grilled, broiled or made into soups with or without meat. Easiest of all, they can be eaten fresh out of hand, cut up into salads, blanched to preserve their beautiful colors, and boiled in water or stock.
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