Know Your Produce
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Fruits and Vegetables

Adding a variety of fruits and vegetables to your daily meals is a great way to give your body the essential vitamins, minerals, fiber, and other nutrients it needs.

fruits and vegetables in a ombre rainbow fashion from red fruits and vegetables, to orange, to yellow, to green.

Fruits and veggies are packed with essential vitamins, fiber, antioxidants, and minerals! These natural foods not only contribute to your overall health but also provide protection against certain diseases and help ward off illness.

By eating a diet rich in fruits and vegetables you can possibly lower your blood pressure, prevent certain types of cancers, lower and reduce your risk of heart disease, stroke and so much more. (source)

You local grocery store should have a plentiful option from fresh produce, canned produce, and even frozen produce. When the things are in season we love going to local farmers markets to support local farms, pick your own farms, or you can even learn how to garden for the freshest produce possible.

fresh organic summer berries mix in wooden tray and exotic fruits on wooden background. Raspberries, strawberries, blueberries, blackberries and cherries.

Types of fruits

Fruits are known and characterized by their sweet or tart flavor, encompassing the seed-bearing structure of flowering plants. Fruits are most often consumed fresh, but certain fruits can shine and also be enjoyed cooked. Prominent categories of easily accessible fruits include:

  • Apples and pears, with their crunchy and juicy attributes.
  • Citrus fruits includes oranges, grapefruits, mandarins, and limes.
  • Drupe fruits – Stone fruits are a fruit that usually contains a single seed, soft nectarines, apricots, peaches, and plums. Not commonly known, but also almonds, cashews, and olives as well.
  • Tropical and exotic fruits like creamy bananas and juicy mangoes.
  • Berries includes strawberries, raspberries, blueberries, kiwifruits, and passion fruits.
  • Legumes, while surprising, beans, peas, and lentils are typical legumes, vital for their high protein content are actually fruit of the matured ovary in plants.
  • Melons includes watermelons, cantaloupes, and honeydew melons.
  • Nuts includes nuts which are fruits with a hard shell and a single seed, like almonds, hazelnuts, and chestnuts.
  • Tomatoes and avocados, which, despite their savory applications, are botanically fruits.
Fresh vegetables scaterred on a rustic dark textured table.

Types of vegetables

Vegetables are earthy, crispy, crunchy, soft, with a variety of colors, range of flavors, textures, and nutritional profiles. Prominent categories of easily accessible vegetables include:

  • Alliums includes garlic, onions, and leeks.
  • Cruciferous vegetables includes cabbage, cauliflower, Brussels sprouts, and broccoli.
  • Leafy greens includes lettuce, nutrient-dense spinach, and kale.
  • Marrow vegetables includes pumpkins, cucumbers, and tender zucchini.
  • Root vegetables – Tubers includes sweet potatoes, potatoes, carrots, parsnips, and radishes.
fruit infused waters in glass mason jars with glass straw

Fruit recipes to try

Apples and pears

Citrus fruits

Drupe fruits – Stone fruits

Tropical and exotic fruits

Berries

Legumes

Melons

Nuts

Tomatoes and Avocados

roasted baby potatoes with garlic and parlsey

Vegetable recipes to try

Alliums

Cruciferous vegetables

Leafy greens

Marrow vegetables

Root vegetables – Tubers