Getting to Know Your Fruits and Vegetables

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Fresh Fruits and Vegetables

Fresh Fruits and Vegetables

Are the vegetables you prepare safe to eat? Do you purchase fruits and veggies locally? Do you know where these foods come from and if there are any chemical processes involved?  Here are the facts about staying safe with fruits and vegetables.

The Background Of Common Fruits and Vegetables


Apples are tasty and contain sodium and healthy fat. This fruit is cholesterol-free and contains about 80 calories. One thing you should not do is throw away the apple peel. The skin of the apple is where most of the nutrition comes from. To be exact, the apple peel is packed with antioxidants and has two-thirds of fiber. Apples are a good source of pectin and fiber. Pectin is a starch that is found in the cell walls of vegetables and fruits.


Lettuce should be a part of most of your meals because it is one of the healthiest vegetables. There are many different types of lettuce, including, Romain, Iceberg, and Butterhead lettuce. All types of lettuce are high in nutrition. The darker the leaves of the lettuce, the more nutritious it is. Lettuce is an awesome source of beta-carotene. Beta-carotene has proven beneficial in preventing mainly stomach, lung, and esophagus cancer.


Did you know celery is more than 90 percent water? The other parts of celery consist of carbohydrates, dietary fiber, fat, and a few sugars. The dietary fibers found in celery helps regulate your digestive system. One of the essential vitamins found in celery is vitamin C. This vitamin gives your immune system a boost. Celery contains an abundance of B vitamins, some of which include riboflavin and niacin.


If you’re looking for a fruit that packs a powerful punch of vitamin C, peaches will get the job done. Peaches are an excellent source of vitamin C and potassium. Peaches contain a low amount of sodium and do not contain any saturated fats. Thanks to beta-carotene, the risk of a variety of cancers are reduced and your eye health is improved.


Bring on the potassium with potatoes. The FDA concludes foods that are rich in potassium have the ability to prevent high blood pressure, as well as, strokes. Did you know one baked potato contains more than 850mg of potassium? Other vitamins and minerals potatoes contain include folate, zinc, thiamin, iron, riboflavin, and many more.


Kale contains a variety of vitamins and minerals, some of which include vitamins K and C, lutein, and beta-carotene. Kale is full of calcium and sulforaphane. Sulforaphane is a chemical that many scientists and researchers believe have anti-cancer properties. Kale has many anti-inflammatory properties and considered highly nutritious.


Carrots promote better vision and are a good source of vitamin A. A medium carrot can provide up to four times the daily serving of vitamin A. This vitamin promotes eye health, as well as, healthy skin and reduces the risk of the development of specific cancers. Carrots make great snacks because they are fat-free and contain important vitamins and minerals, such as vitamin C, magnesium, calcium, phosphorus, and potassium.


If you’re a fan of cherries, you’re in luck. Cherries possess many different health benefits, minerals, and vitamins. These fruits are full of antioxidants, iron, dietary fibers, and potassium. Cherries do not contain sodium or fat. They are believed to have powerful anti-inflammatory properties.


Pears provide more than three percent of the daily requirement for fiber, which makes it a great snack. These fruits are also great sources of potassium and vitamin C. Pears contain a total of one gram of fat and just 100 calories per serving. There is no sodium or cholesterol in these fruits.


Did you know one serving of strawberries contains more vitamin C than an orange? These sweet fruits are full of fiber, potassium, and essential vitamins. One full serving of strawberries is equal to eight strawberries and contains less than 9 grams of sugar.

Bell Peppers

You can use bell peppers to add color and flavor to your palette. These vegetables are a good source of vitamins A and C. Bell peppers are available in a variety of colors, such as red, green, and yellow. Did you know red bell peppers contain more beta-carotene than green ones?


If you’re looking for a healthy, nutritious snack, blueberries are perfect for the job. Eating blueberries give your immune system a boost due to blueberries being full of vitamin C. Eating blueberries helps build strong bones thanks to the high amount of manganese, which plays an important role in the development of bones.

How to Safely Prepare Fruits and Vegetables

Safely preparing fruits and vegetables are important for your health. Before you attempt to fix fruits and vegetables for consumption, always wash your hands for at least 20 seconds with anti-bacterial soap. Fruits and vegetables need to be cleaned before they can be prepared for cooking. Even if you choose to eat some fruits and vegetables raw, they first need to be washed off. Washing fruits and vegetables do not require soaking unless they are coated with dirt. In the event produce is coated with dirt, they can soak for at least 5 minutes and be rinsed with lukewarm water. If needed, a soft scrub brush can be used to loosen dirt after the items soak. Inspect fruits and vegetables carefully for dents, mold, and parts that may be rotting. Fruits and vegetables that have dents do not have to be thrown away, but the bruised part of the fruit or vegetable has to be removed before eating or cooking. Produce that has mold on it needs to be thrown away immediately.

One Fitness Camp wants you to be as healthy as possible, so use this information to select perfect fruits and vegetables. When you are healthy, you feel great and have more than enough energy to take on different activities throughout the day. Have you been considering losing weight and leading a healthier lifestyle? That’s our specialty! Contact us today so we can help you get started.

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