Fruits and veggies help boost the immune system, increase energy, keep us full, and protect us from disease and illness. We often understand the importance of adding more of these foods to our diets, but many of us still struggle to consume the recommended doses.
Fruits and veggies are extremely versatile and can be eaten in a number of ways. Here are 10 that should be incorporated into your diet, along with ideas on how to eat them.
Blueberries
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This berry has more antioxidants than over 40 other common fruits and veggies.
Blueberries help to prevent heart disease, cancer and memory loss. Because they're high in antioxidants, they can help neutralize some of the free radicals that cause damage to our DNA. The antioxidants in blueberries are strongly linked to reduced levels of oxidized LDL cholesterol.
How to use:
1) Measure 1/2 cup of berries in your morning shake with non dairy milk, spinach and 1/2 cup of plain Greek yogurt for a nutrient powerhouse.
2) Add 1/2 cup of blueberries to your morning bowl of oatmeal to add some major flavor.
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Healthy RecipesOranges
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A single orange gives you almost a full day's Vitamin C, plus potassium. The opaque membrane around each wedge has hesperidin, which can help lower cholesterol.
Vitamin C also helps prevent skin damage by eliminating free radicals. It's involved in the synthesis of collagen, an important component to maintain the overall appearance and texture of skin, and this helps prevent premature aging and wrinkling of the skin.
How to use:
1) Add slices of oranges to a salad paired with avocado, cucumber, blueberries, slivered almonds and tomatoes over a bed of greens for a citrusy dish.
2) Make an orange marinade for fish or chicken. Squeeze the juice of one whole orange with one tablespoon of soy sauce and fresh diced ginger. Let fish or chicken sit for 1 to 3 hours. Garnish with fresh orange slices.
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Healthy RecipesApples
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The apple is one of America's most loved fruits, but some still don't know all of its great benefits.
Apples are a great source of fiber and contain about 14 percent of the recommended daily Vitamin C intake. Additionally, the skin contains quercetin and ursolic acid, two antioxidants that can reduce inflammation, protect against heart disease and illness, and boost calorie burning.
How to use:
1) Apple Cinnamon Pancakes: Mix 1/2 cup of oatmeal, 1/4 cup of Greek yogurt, 1/2 teaspoon of cinnamon, 1 teaspoon of maple syrup, 1/4 cup of non dairy milk and 1/4 cup of chopped apple. Combine and spoon onto a hot skillet. Cook for about two minutes on each side and top with some almond butter and another 1/4 cup of chopped apple.
2) Apple Cinnamon Protein Shake: Mix 1 scoop of vanilla whey protein, 1 cup of almond milk, 1 small apple (skin optional), 1/4 teaspoon of cinnamon and 4 ice cubes. Combine ingredients in a blender and blend for about 40 seconds.
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Healthy RecipesBananas
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Bananas are loaded with potassium, which helps lower blood pressure, maintain proper heart function, and regulate normal blood pressure. Bananas are also one of the best sources of resistant starch, a healthy carb that fills you up and helps boost metabolism.
Bananas are a great energy-boosting snack, making them ideal for pre- or post-workout. They can also help protect against ulcers, as they aid in creating a thick barrier in the stomach against hydrochloric acid.
How to use:
1) Banana Toast: Toast one slice of bread, spread one tablespoon almond butter and top with one small sliced banana.
2) Banana Pancakes: Mix 2 whole eggs, 2 tablespoons of non-dairy milk, one small banana and 2 tablespoons of almond butter. Mix well and pour into a hot skillet for a grain-free, energy-boosting breakfast.
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Healthy RecipesGrapefruit
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Grapefruits are packed with fiber and can aid with satiation, especially when eaten before a meal. They're loaded with Vitamin C and can shorten or alleviate symptoms of the common cold.
Grapefruit is also a source of flavanoids, specifically hesperidin, which boosts HDL (good) cholesterol and lowers the LDL (bad) cholesterol during the digestion process.
How to use:
1) Grilled Grapefruit: Cut a grapefruit lengthwise and top each half with 1/2 teaspoon of cinnamon and a few shakes of raw or coconut sugar. Grill for about one minute.
2) Grapefruit and Avocado Salad: Cut 1/2 grapefruit into 1-inch pieces and discard the skin. Prepare a large bowl of baby spinach. Add in grapefruit pieces, sliced avocado, the juice of 1/2 of a fresh lime, a handful of slivered almonds and a sprinkle of sea salt and pepper. For dressing, lightly pour a good quality olive oil and rice wine vinegar on top.
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Healthy RecipesBroccoli
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Broccoli is packed with five grams of soluble fiber per cup, which draws cholesterol out of the body. It's also packed with Vitamin C, beta carotene and lutein to protect against cancer and other diseases.
How to use:
1) Broccoli Omelette: Mix 2 whole eggs, 1/4 cup of diced red pepper, a splash of milk and 1/2 cup of chopped broccoli in a small bowl. Pour ingredients in a small skillet over medium heat and cook for about 3 minutes on each side. Top with salt and pepper
2) Roasted Broccoli: Tear apart a head of broccoli and spread the florets on a baking sheet. Sprinkle with olive oil and Parmesan cheese. Roast at 425 degrees for about 25 minutes, or until the florets are crispy and light brown.
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Healthy RecipesSpinach
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Low in calories and high in nutrients, spinach is one of the healthiest veggies out there. It's an excellent source of protein, phosphorus, Vitamin E, zinc and fiber.
Spinach is packed with flavanoids; antioxidants that protect the body from free radicals. Leafy greens can also reduce age-related decline in brain function.
How to use:
1) Spinach Banana Protein Shake: Blend 1 banana, 1/2 of an avocado, 1 cup of almond milk, 4 ice cubes, a handful baby spinach and 1 teaspoon of cinnamon.
2) Spinach Mushroom Scrambled Eggs: Mix 3 eggs together in bowl. In a skillet, mix 1/4 cup of chopped mushrooms and a handful of baby spinach. Saute for a few minutes and pour eggs in the skillet. Mix well until the eggs are cooked through.
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Healthy RecipesBeets
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Beets are great energy boosters. This versatile vegetable can lower blood pressure, aid in fighting cancer, reduce arthritic pain, and help with weight loss.
One cup of beets contains only 60 calories and is packed with fiber to help with fat loss. The nitric oxide found in beets increases the efficiency of the mitochondria, and this aids muscle recovery.
How to use:
1) Roasted Beets: Slice 3 medium beets into thin pieces. Lay on a cookie sheet with 2 tablespoons of olive oil, salt and pepper. Roast in the oven at 375 degrees for about 30 minutes or until tender. Top on salads or pizza.
2) Roasted Beet Goat Cheese Toast: Toast 2 piece of sourdough bread. Top with 1/2 tablespoon olive oil, thinly-sliced roasted beets, arugula and 1 tablespoon of goat cheese per slice.
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Healthy RecipesRed Bell Pepper
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Red bell peppers are great raw or cooked and pack a serious nutritional punch. They contain almost 300 percent of the recommended daily Vitamin C intake.
The combination of Vitamin B6 and magnesium has also been shown to decrease anxiety and menstrual symptoms. B6 is also a natural diuretic, which can help decrease bloating. Additionally, the red in the pepper is from lycopene, which has been shown to help with cancer prevention.
How to use:
1) Red Pepper Eggs: Cut a red pepper in half and crack an egg in each half with any other spices or herbs you would like. Place on a baking sheet and bake for about 30 minutes at 375 degrees, or until eggs are cooked.
2) Sauteed Peppers: Slice a red pepper into thin pieces. Cook in a skillet with 1 tablespoon of olive oil, salt and pepper. Use on pizzas, salads or sandwiches.
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Healthy RecipesCarrots
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This vegetable contains more Vitamin A than any other. It's high in beta carotene, which is where carrots get their orange pigment, and can help improve vision.
Carrots have numerous anti-cancer prevention properties. The Vitamin A found in carrots also contributes to healthy, glowing skin.
How to use:
1) Roasted Curry Carrots: Clean and slice up 1 bunch of carrots. Spread on a cookie sheet and top with olive oil, 1 tablespoon of curry powder, salt and pepper. Roast for 30 minutes at 400 degrees.
2) Carrot and Apple Salad: In a bowl, mix 2 tablespoons of honey, 2 tablespoons of olive oil, 2 tablespoons of lemon juice, 1 green apple (cored and sliced), 2 carrots (peeled and thinly sliced) and 1/2 cup of slivered almonds. Mix well and serve.
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