ADAPTATION GUIDE

 The Health/Food Conundrum

The Fruit & Veggie Edition 

 

Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.

- Brian O`Driscoll

 

• Fruits and vegetables are rich sources of disease-fighting nutrients, including fiber, folate, vitamins C and E, potassium, and selenium.
• They contain hundreds of antioxidant and anti-inflammatory phytochemicals, which have disease-preventive properties.

 

Nutrient and Phytochemical Profiles:

• While fruits and vegetables offer similar vitamins and minerals, they have different nutrient and phytochemical profiles, similar to various whole grains, legumes, and nuts.

 

Key Nutrients and Phytochemicals:

1. Vitamin C:

   • Found in various fruits and vegetables.
   • Supports a healthy immune system.
   • Sources: sweet bell peppers, kiwi, citrus fruits, strawberries, papaya, broccoli, Brussels sprouts, cauliflower, and tomato juice.

2. Folate (B Vitamin):

   • Important for DNA repair and red blood cell production.
   • Abundant in spinach, broccoli, Brussels sprouts, asparagus, artichoke hearts, green peas, avocado, and oranges.

3. Vitamin K:

   • Critical for blood clotting and bone health.
   • Excellent sources: leafy green vegetables like collards, kale, spinach, beet greens, dandelion greens, and leaf lettuce.

4. Potassium:

   • Regulates blood pressure.
   • Found in all fruits and vegetables; exceptional sources include apricots, avocado, bananas, cantaloupe, tomatoes, spinach, Swiss chard, and sweet potato.

5. Beta-carotene:

   • Guards against cardiovascular disease and age-related memory loss.
   • Sources: sweet potato, winter squash, spinach, collard greens, kale, carrots, mango, and cantaloupe.

6. Lutein and Zeaxanthin:

   • Prevent cataracts, macular degeneration, and preserve cognitive function.
   • Best sources: leafy green vegetables, green peas, winter squash, Brussels sprouts, broccoli, and yellow corn.

7. Glucosinolates:

   • Break down into isothiocyanates with anti-cancer properties.
   • Found in broccoli, Brussels sprouts, bok choy, cabbage, kale, kohlrabi, turnip, watercress, and mustard greens.

8. Polyphenols:

   • Linked to a lower risk of cardiovascular disease and Alzheimer's.
   • Abundant in blueberries, blackberries, raspberries, strawberries, cherries, prunes, plums, pomegranate seeds, red grapes, and eggplant (especially the skin).

 

Considerations:

• Fruits are higher in natural sugars and calories than non-starchy vegetables.
• Opt for whole fruits over fruit juice for satiating fiber.
• Dried fruit has more sugar and calories than fresh fruit.
• Aim for a diverse mix of fruits and vegetables to obtain a wide range of nutrients and phytochemicals.

 

Incorporating a variety of fruits and vegetables into your diet ensures a comprehensive intake of essential nutrients, promoting overall health and disease prevention.