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Fruits & Vegetables

Phytochemicals

Chemicals found only in plants. They are not essential nutrients, however, several scientific studies have concluded they improve overall health.

 

Phytochemicals can be divided in various gruoups, carotenoids (precursors of vitamin A) and flavonoids (contain large quantities of antioxidants).

 

 

Fruits

Fruits contain vitamins, fiber, antioxidants and prevent the development of chronic diseases. Fruits are low in calories and sodium.

 

Below you can find a list of fruits divided into colors. You need to choose two portions of fruit daily, of different color and at least one color per week.

 

Red Fruits

 

  1. Red apples

  2. Cherries

  3. Red grapes

  4. Red pears

  5. Strawberries

  6. Watermelon

  7. Blood oranges

  8. Raspberries

  9. Grapefruit

  10. Cranberries

  11. Pomegranate

 

  1. Oranges

  2. Melons

  3. Papaya

  4. Peaches

  5. Apricots

  6. Mandarins

  7. Uchuvas

 

  1. Bananas

  2. Lemons

  3. Yellow apples

  4. Mangos

  5. Figs

  6. Pineapple

  7. Yellow kiwis

  8. Yellow pears

 

  1. Green apples

  2. Kiwis

  3. Lemons

  4. Pears

  5. Green Grapes

 

  1. Blackberries

  2. Prunes

  3. Purple grapes

  4. Blueberries

Orange Fruits

Yellow Fruits

Green Fruits

Purple/Blue Fruits

When visiting the supermarket buy one portion of 3 fruits of different colors.

 

Downloads:

 

 

Leafy green vegetables

 

  1. Broccoli

  2. Lettuce

  3. Spinach

Just as fruits, vegetables contain vitamins, fiber, antioxidants and prevent the development of chronic diseases. They are low in calories and sodium.

 

Below, vegetables are divided in 5 grups according to their nutritional content.

 

 

Vegetales

 

  1. Corn

  2. Potatoes

  3. Plantains

Vegetables with starch

Beans and peas

 

  1. Black beans

  2. Red beans

  3. White beans

  4. Soy

  5. Lentils

​

 

 

  1. Asparagus

  2. Avocado

  3. Onions

  4. Cucumber

  5. Mushrooms

  6. Cauliflower 

  7. Chards

  8. Zucchini

  9. Celery

  10. Eggplant

Other vegetables

Red & Orange Vegetables

 

  1. Tomatoes

  2. Carrots

  3. Pumpkins

  4. Bell peppers

When shopping at the supermarket buy enough vegetables to eat 3 cups of vegetables per day. Also, include one vegetable of each group.

 

They contain antioxidants. Also, they help the eyes, the immune system and support growth.

 

Help eye, cardiovascular and liver health. It speeds up healing processes.

Help cardiovascular, bone and brain health. Prevents against aging and cancer.

Bibliography:

  • "ChooseMyPlate.gov." ChooseMyPlate.gov. N.p., n.d. Web. 02 Sept. 2014. <http://www.choosemyplate.gov/>.

  • Champe, Pamela C., Richard A. Harvey, and Denise R. Ferrier. Biochemistry. Philadelphia: Lippincott/Williams & Wilkins, 2005.

  • "Fruits & Veggies More Matters." Fruits Veggies More Matters. N.p., n.d. Web. 05 Sept. 2014. <http://www.fruitsandveggiesmorematters.org/>.

  • Guyton, Arthur C., and John E. Hall. Textbook of Medical Physiology. Philadelphia: Elsevier Saunders, 2006.

  • Rinzler, Carol Ann. Nutrition for Dummies. Indianapolis, IN: Wiley Pub., 2006.

  • Wardlaw, Gordon M., and Anne M. Smith. Contemporary Nutrition: A Functional Approach. Boston: McGraw-Hill, 2009.

Helps the prostate, the urinary system. Protects against cancer and heart disease.

Center for

Health, Wellness, Nutrition & Exercise

Costa Rica

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