Eating More Fruits and Veggies

Rachel Jones, a nutritionist from the University of Utah, reveals her Top 10 list of some of the super-fruits and vegetables, and how we can work more of them in our daily diet.


Mangoes (fresh, frozen, dried, juiced, added to soups)

Mood enhancing tryptophan, along with beta carotene, iron, potassium and magnesium all of which have a calming effect.

Cherries (fresh, dried, canned, added to juice)

Loaded with anthocyanins and quercetin, they are helpful for joint inflammation and allergies.

Blueberries (fresh, dried, frozen, canned, added to juice)

Packed with vitamins C, E, Niacin, Riboflavin, folate, iron, magnesium and lots more, these are nature’s anti-inflammatories especially for nerves and brain.

Bananas (fresh, frozen, added to smoothies, baked into muffins)

Nature’s fast food. They improve digestion, brain function, immunity and are an excellent source of B6, potassium and tryptophan. All of these are antidepressants, mood and sleep enhancers.

Avocados (yep, they’re fruit—fresh, added to smoothies, soups, salads)

Protein packed and a great source of essential fatty acids (fats you have to eat every day for your body to function optimally).


Sweet potatoes (steamed, microwaved, grilled, added to soups or salads)

High in beta carotene, C and B6, potassium, and magnesium, they’re almost a meal on their own.

Carrots (fresh, juiced, steamed, grilled, added to soups, sauces or salads)
Loaded with 13,500 International Units of beta carotene, a single raw carrot can protect against cell damage, premature aging, cataracts, and cancer.

Tomatoes (fresh, canned, in soups or sauces, added to salads)

Packed with vitamin C and lycopene, tomatoes prevent cancer and aging and disease, especially protecting genetic material from environmental damage.
Peppers (fresh sliced, grilled, added to soups, sauces or salads)

High in vitamins A and C as well as B6, thiamin, folate and lycopene, peppers fight cervical, pancreatic and bladder cancer in addition to binding toxins in the intestines and escorting them out of your body.

Spinach (fresh, frozen, added to soups, sauces or salads)

High in iron, calcium, beta carotene and vitamin K along with chlorophyll, all combined act as blood boosters and cleansers.

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