Eat your fruits and vegetables” has been heard through many generations — and it wasn’t just our mothers saying it.
Daniel 1:1–15 tells the story of Daniel and other young Israelite men who were in captivity in Babylon. Daniel asked that instead of the rich food of the king, they be fed only vegetables and water. The king ordered a test of 10 days. At the end, Daniel and his friends were healthier and better nourished than any of the other men who ate the king’s food.
Since the discovery of vitamins 200 years ago, scientists continue to find compounds in fruits and vegetables that protect against disease. Fruits and vegetables are rich sources of dietary fiber, vitamins and minerals (especially antioxidants) and phytochemicals. This makes whole fresh fruits and vegetables powerful deterrents against risk for heart disease, stroke, high blood pressure and certain cancers.
Scientists have discovered that thousands of plant pigments color food. Fruits and vegetables are the most colorful — in fact, the more colorful, the more powerful. Color pigments are divided in five groups of colors: blue/purple, green, white, yellow/orange and red.
Blue and purple pigments contain the phytochemicals anthocyanins and ellagic acids. These phytochemicals work like antioxidants to protect memory function, against heart disease and against certain cancers. Blueberries, purple cabbage, purple grapes, raisins, eggplant and purple peppers have these pigments.
Green produce contains chlorophyll that masks other colors containing powerful phytochemicals like beta-carotene, lutein, indoles and sulforaphane. These pigments protect against cancers, heart disease, stroke, blindness and lung disease. Examples are leafy vegetables, avocados, kiwifruit, asparagus, broccoli, green cabbages, green peppers, green peas, okra and fresh herbs.
White pigments contain the phytochemicals allium compounds and indoles. Fruits and vegetables include bananas, white peaches, cauliflower, garlic, ginger, onions, mushrooms, turnips and white corn that reduce risks of certain cancers, heart disease and stroke.
Yellow and orange pigments include antioxidants like vitamin C and phytochemicals like beta-carotene, hesperidin, tangeritin and limonene. These pigments help maintain heart health, vision, the immune system and lower risk of certain cancers. All citrus fruits, yellow apples, apricots, mangoes, papayas, peaches, pineapples, winter and summer squash, carrots, yellow peppers, sweet potatoes and yellow tomatoes are rich sources.
Powerful red pigments contain lycopene, resveratrol, anthocyanins, quercetins and ellagic acid that protect heart and urinary tract health, protect memory function and lower the risk of certain cancers. Fruits and vegetables include red apples, cherries, cranberries, red grapes, red pears, raspberries, strawberries, watermelon, beets, red peppers, radishes, radicchio, red onions, rhubarb and tomatoes.
The growing conditions, selection, preparation and storage of fruits and vegetables greatly affect the nutrient content available in our food. The closer produce is grown and harvested to the consumer, the more nutrient value is available. That means that locally grown produce is best. Some nutrients are compromised in holding and shipping of produce. It is best to eat produce “in season,” but for fruits and vegetables that are not grown in Alabama, there is no choice. Enough “out of season” produce is available within the United States that there is really no reason to buy imported fruits and vegetables. Food safety is another reason for that. Produce grown outside the United States may contain more pesticide residue than that grown in the United States. In general, fresh strawberries, raspberries, cherries, apples, peaches, nectarines, grapes, spinach, and peas tend to be most contaminated by pesticides. Washing with a dilute solution of 1 teaspoon of dish detergent per gallon of water and rinsing in slightly warm water will remove most pesticide residue. Also take off outer leaves of vegetables. The best way to avoid pesticide is to buy organic produce. Organic foods by law must be grown without the use of chemical pesticides and fertilizers.
Going organic has become much more popular in the last few years, and organic foods have become more available in the marketplace. Most large supermarket chains now have organic food sections. Community Supported Agriculture (CSA) is a concept that connects local farmers with local consumers for the production for fresh natural produce. During the summer, organic produce may be found at your local CSA. Other farmer’s markets are available throughout Alabama, mostly in the summer months. Your children or grandchildren will have fun choosing, preparing and eating fresh fruits and vegetables.
–When choosing fresh produce always look for signs of freshness: heavy for size (denotes moisture), bright colors with no bruising or wilting. For fruits, the aroma should be an indication of quality.
–Use produce as soon as possible, but most fruits and vegetables can be put in the refrigerator crisper or moisture-proof baggies in the refrigerator. Store vegetables like potatoes, onions and garlic in a dry, cool, dark area.
–Wash produce without soaking.
–Leave peels intact when possible to retain fiber and nutrients.
–Cut produce only when ready to serve or cook as oxidation and light will destroy many nutrients.
–Cook in the least water possible or microwave, steam or stir-fry. If cooked in water, use the water in preparation since the water soluble nutrients will remain in the water.
–Heat destroys nutrients so the quickest cooking time possible is optimal.
–If fresh produce is not available, frozen or canned fruits and vegetables are fine to use, especially if there is no added salt or sugar.
As you sit down to eat a meal or snack, count the colors on your plate. You should be eating from five to nine servings of colorful fruits and vegetables each day. Remember to eat the local rainbow.
For more information, visit the resources section of www.thealabamabaptist.org.
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