Why Do We Need Fruits and Vegetables?
Fruits and vegetables are some of the best sources of the nutrients we need to grow and thrive. No one food or food group gives us all the nutrition we need. Eating a wide variety of foods, especially vegetables and fruits, helps us be healthier.
Here are just a few sources of these needed nutrients:
Vitamin B2 (Riboflavin)
What it does: Produces energy in the body
What to eat: Mushrooms, broccoli, asparagus, spinach
Vitamin C
What it does: Helps our body make skin and blood vessels; maintains bones and teeth
What to eat: Cantaloupe, strawberries, broccoli, green and red peppers, leafy greens, tomatoes
Calcium
What it does: Builds strong bones and teeth
What to eat: Dairy products, as well as vegetables like broccoli, greens, and bok choy
Protein
What it does: Helps build muscles, bones, cartilage, skin, and blood; builds and repairs tissues
What to eat: Peas and beans, spinach, kale, brussels sprouts, mushrooms, broccoli
Smoothie Time!
One fun—and delicious—way to get lots of fruits and vegetables is to make smoothies with them. Yes—you can make smoothies with vegetables! Here is a basic recipe that you can change with different fruits and veggies.
Ingredients
- 3/4 cup (100 g) ice cubes
- 1 1/2- 2 cups (240 g) fresh blueberries, rinsed and hulled
- 1/4 cup unsweetened milk (see note below)
- 1 handful chopped spinach
Instructions
- Put ice cubes into a blender or food processor and blend until crushed.
- Add blueberries, spinach, and milk, and blend until smooth.
Notes:
Nut milks can be substituted. If you like smoothies to be a little sweeter, you can add sweetened milk, honey, maple syrup, or bananas.