| How many servings of color are in your diet? Studies | | | | Magnesium. This essential mineral supports normal |
| show that people that consume a proper amount of | | | | nerve function, as well as normal contraction and |
| fruits and vegetables have a lower risk of illnesses | | | | relaxation of muscles. Sources: Apples, apricots, |
| such as heart disease, stroke, certain cancers, Type | | | | avocados, bananas, leafy green veggies |
| II diabetes and hypertension. | | | | Fiber. Diets high in fiber can keep heart disease, |
| Veggies such as broccoli, spinach, kale, and turnip | | | | diabetes, diverticular disease and constipation at bay. |
| greens, butternut squash, carrots, peppers, zucchini | | | | Sources: Apples, pears, berries, carrots, cucumbers, |
| and fruits such as oranges, apples, pears, berries, | | | | zucchini, celery and tomatoes. How much is enough? |
| bananas, and tomatoes are very rich in vitamins, | | | | On average 2-3 servings of fruit and 3-4 servings of |
| minerals and fiber. These nutrients will improve | | | | vegetables, depending on age and individual level of |
| nervous and muscular functions, boost the immune | | | | activity. This amounts to about 1/2 cup to a full cup |
| system, promote healthy eyes, aid in weight loss, | | | | of fruits or veggies per serving. |
| help fight chronic fatigue, and promote healthy eyes, | | | | Need some ideas? |
| skin, teeth and bones. | | | | Add some spinach or tomatoes to your omelet |
| Colorful fruits and veggies contain high-octane | | | | Try some berries or bananas in your cereal |
| essential vitamins, such as: | | | | Have an apple with lunch |
| Folate or folic acid. Folate is a B vitamin that | | | | Use avocado instead of mayo on your turkey |
| helps produce and maintain new cells, helps make | | | | sandwich |
| new red blood cells, and helps prevent changes to | | | | Add some color to your salad with tomatoes, |
| DNA that leads to cancer. Sources: Leafy greens, | | | | carrots and peppers |
| citrus fruits | | | | Snack on baby carrots between meals |
| Potassium. This aids in the transmission of nerve | | | | Trade in your Idaho potatoes for a sweet |
| impulses, helps build healthy muscle, and promotes | | | | potato |
| healthy heart activity. Sources: Leafy green veggies, | | | | Make a tropical fruit salad for a dessert |
| orange veggies, bananas, apricots, oranges and | | | | As a general rule, whole foods are the best way to |
| avocados | | | | get the full nutritional value of fruits and vegetables. |
| Vitamin A. This vitamin plays an important role in | | | | Juicing is another way to get these essential nutrients |
| the formation of bones and teeth, as well as | | | | in your diet, but not only do you lose the produce's |
| improves bight vision, promotes health skin, and | | | | natural fiber in the process, but it's costly and time |
| assists in proper function of the immune system. | | | | consuming as well. |
| Sources: Leafy green veggies, carrots, butternut | | | | Supplements are quick and easy, however pills usually |
| squash, cantaloupe, mango | | | | contain preservatives, and do not fully absorb into |
| Vitamin C. This useful vitamin helps heal wounds, | | | | the body as readily as fresh fruits or vegetables |
| prevents cell damage, and strengthens the immune | | | | would. So grab and banana, snack on some carrots, |
| system. Sources: Citrus fruits, tomatoes, berries, | | | | and experiment with different veggies. |
| leafy green veggies, red and green peppers | | | | |