Citrus fruits have long been known to have many health benefits. In the days of the first ocean crossings, sailors often became sick with scurvy due to vitamin C deficiencies caused by a lack of citrus fruits. Even though vitamin C deficiency is no longer such a problem, many people do not eat enough citrus fruits.

That is a shame, since citrus fruits are among the most delicious, and most nutritious, fruits available. Whether you have a grapefruit at breakfast or an orange at lunch, adding more citrus to your diet can do wonders for your healthy eating program.

Of course citrus fruits are not limited to the standard oranges and grapefruits. Most major grocery stores have an endless variety of citrus fruits on their shelves, including pineapples, tomatoes, lemons kumquats, mandarin oranges, tangerines, and lemons.

Everyone knows that citrus fruits have large amounts of vitamin C to offer, but many citrus fruits have significant levels of other important nutrients, such as potassium, as well. Let’s take a closer look at what citrus fruits have to offer.

Vitamin C
Vitamin C is the first thing that comes to mind when most people think of citrus fruits, and it is true that most citrus fruits are simply loaded with this important vitamin. Vitamin C is perhaps the most studied of all vitamins, and it has shown promise in shortening the duration of colds, helping wounds heal faster, and protecting the body from the damaging effects of free radicals.

Vitamin C is essential for healthy skin and gums, and since vitamin C is a water soluble vitamin, sufficient quantities must be consumed every day. Unlike fat soluble vitamins, vitamin C is not stored in the body. That is why eating at least a few servings a day of citrus fruits and other vitamin C rich foods is so important. Luckily, getting the recommended daily amount of vitamin C is not difficult, since a single orange contains 150% of the government’s recommended daily allowance of vitamin C.

Fiber
Fiber content is often overlooked as a benefit of citrus fruits. After all, most people picture cereals and grains when they think of fiber. Even so, citrus fruits are a good source of dietary fiber, including the all important soluble fiber. Fiber plays a vital role in digestion, and studies have indicated it may help to reduce levels of cholesterol in the blood and even reduce the risk of some kinds of cancer.

Folate (folic acid)
Folate, or folic acid as it is also known, plays a vital role in early pregnancy, so all women of child bearing age are encouraged to consume adequate amounts of this important nutrient. That is because one of the most critical times in a pregnancy takes place before the woman knows she is pregnant. In addition to its importance in preventing many neural tube birth defects, folic acid also aids in the production of mature red blood cells and helps to prevent anemia. Citrus fruits are an excellent source of folic acid.

Potassium
Oranges are particularly high in potassium, as are non citrus fruits like bananas. Potassium is vital to maintaining a proper fluid balance in the body, and for transmitting signals between nerve cells. Potassium levels can be affected by excess caffeine consumption and by dehydration, so it is important to consume adequate levels of potassium every day.

With all these things going for them, it is easy to see why citrus fruits are so important to the diet. No matter what your ultimate fitness goal, a diet rich in citrus fruits will help to get you off to the right start. And with the many varieties of citrus fruits to choose from, it is easy to spice things up and bring variety to your healthy eating plan.

Dietary experts recommend that every person should eat at least five servings of fruits and vegetables every day. The importance of fruits and vegetables to a healthy diet has been known for quite some time, but studies have shown that very few people eat the amount of fruits and vegetables recommended for a healthy diet.

That’s a shame, since eating a sufficient number of fruits and vegetables just may be the single most effective thing you can do to improve your overall health. The five a day approach to healthy eating may be the single most important strategy you can adopt for a healthier lifestyle.

The many health benefits of eating fruits and vegetables have been established for quite some time now. Study after study has shown that a diet rich in fruits and vegetables lowers the risk of certain cancers, heart disease and other chronic diseases and conditions. Some studies have suggested that as many as 35% of cancer deaths can be attributed to diet, and that diets high in fats and low in fruits and vegetables contributes to unnecessary cancer deaths.

Fruits and vegetables have a lot of advantages besides just their nutritional importance. For one thing, they taste great and add a great deal of variety to everyday meals. Fruits and vegetables come in such a wide variety of colors, textures and flavors that they can be used in virtually every meal. Those seeking to maximize their consumption of fruits and vegetables should get into the habit of using fruits in salads, as toppings and as garnishes.

In addition to their great taste, fruits and vegetables are packed full of many essential vitamins and minerals, including many micronutrients that are not included in packaged vitamin supplements. For instance, foods like butternut squash, pumpkins, carrots, mangoes, peaches, pawpaws and green leafy vegetables are rich in beta carotene. Beta carotene is vital for healthy skin and eyes.

In addition, most varieties of fruits and vegetables contain vitamin C, another important vitamin and a strong antioxidant. Good sources of vitamin C include Brussels sprouts, citrus fruits, strawberries, broccoli, nectarines and kiwi fruit. Many fruits and vegetables, including spinach, broccoli and avocadoes, are also good sources of vitamin E, another excellent antioxidant.

Men and women alike should always strive to eat a healthy diet, but women have an extra incentive to get all the nutrition they need. Proper nutrition is essential to a healthy pregnancy, and some of the baby’s biggest nutritional needs happen before the pregnancy is discovered. Folic acid is perhaps the best known essential nutrient for pregnant women. Folic acid has been proven effective at preventing a variety of birth defects, including Spina Bifida. Good dietary sources of folic acid include Brussels sprouts, broccoli, spinach and oranges. In addition, due to its importance to women of child bearing years, many common foods such as cereals and breads, are supplemented with folic acid.

In addition to their importance as source of vitamins and minerals, fruits and vegetables also provide essential dietary fiber. Adequate fiber in the diet is important in preventing heart disease and some kinds of cancer.

Another great feature of fruits and vegetables, especially to those watching their weight, is the high nutrition, low fat, low calorie nature of these foods. Fruits and vegetables contain very low levels of fats, and a diet low in fat can be quite effective for long term weight loss. In addition, fruits and vegetables contain no cholesterol, and they are lower in calories than many other types of foods.

With all these things going for them, it is no wonder so many dietary experts recommend eating a diet rich in fruits and vegetables. Not only are fruits and vegetables delicious and nutritious, but they can be quite inexpensive as well. Buying fruits and vegetables that are locally grown, and that are in season, is usually the most cost effective way to get the freshest fruits and veggies at the lowest possible cost.

This buying strategy also helps to ensure a steady stream of new fruits and vegetables every month, as some go out of season while others are just coming in. Trying a variety of different fruits and vegetables, including some you may not be familiar with, is also a great way to create exciting new dishes and prevent yourself from becoming bored with the same old diet. Whether your goal is to lose weight or just increase your level of fitness, it is hard to go wrong with a diet rich in fruits and vegetables.

Eating healthy is important for everyone, and one of the most important keys to eating a better diet is eating more fruits and vegetables. Many people are unsure how to use vegetables more effectively as part of their diet, but it may be easier than you think to provide yourself and your family with healthy, nutritious meals at a great prices.

One way to create wonderful meals that are healthier than ever is to take a stroll through the produce section of your local grocery store. Most major grocery store chains have huge produce sections, containing a wonderful variety of fruits and vegetables from all corners of the world.

Trying a variety of different fruits and vegetables is a great way to keep your meals interesting and exciting in addition to nutritious. It is all too easy to become bored when trying to follow a healthy diet, and boredom can lead people to abandon their healthy habits. Avoiding diet burnout is important to the long term survival of even the most sensible eating plan.

So if you’ve never had vegetables like collard greens, asparagus or kale before, why not give them a try. Not only can trying new things allow you to make great new discoveries, but it can increase your level of fitness as well. Leafy green vegetables like spinach, broccoli and kale are rich sources of many important vitamins, minerals and micronutrients.

Another great way to increase the variety of vegetables you enjoy is to combine fresh, frozen and canned vegetables. While fresh vegetables are generally better and healthier, frozen and canned vegetables can be great alternatives for when the fresh varieties are out of season.

One of the best things about fresh fruits and vegetables is the great variety of flavors, colors and textures available. Eating a variety of different colored vegetables and fruits does much more than provide much needed variety. It also provides a great variety of nutrients. For instance, yellow and orange fruits and vegetables tend to be very high in beta carotene, while green leafy vegetables are often great sources of calcium and other important nutrients. So why not spice up your plain old green salad with a splash of color in the form of yellow peppers or orange carrot slices?

Many people wrongly think that they can make up for a crappy diet by using vitamin and mineral supplements. This mistaken belief is apparently very widespread, since sales of these supplements continue to break records.

When considering vitamin and mineral supplements, however, it is important to remember that foods contain many different minerals, trace elements and micronutrients. That means that for every nutrient that has been discovered and synthesized, there may be ten, twenty or more of these micronutrients that have yet to be fully understood. That is why no vitamin supplement, no matter how complete, can truly replace a healthy, balanced diet.

In addition, vitamin and mineral supplements are quite a bit more expensive than a good selection of vegetables and fruits, and not nearly as tasty.

When changing your diet and eating for a healthier lifestyle, it is important to educate yourself about eating right, and go choose the right fruits and vegetables for your tastes. After all, the best diet is the one you can follow for the rest of your life.

One of the best ways to start eating a healthy diet is to choose the freshest fruits and vegetables. Not only do fresh fruits and vegetables taste better, but they are less expensive and more nutritious as well. Choosing a variety of in season fruits and vegetables every week is a great way to enjoy healthy and varied meals.

Of course your favorite fruits and vegetables will not always be in season, so it will sometimes be necessary to supplement those fresh fruits and vegetables with canned and frozen varieties. When choosing canned fruits, try to avoid those packed in syrup; choose canned fruits packed in fruit juice or water instead. They will be healthier and contain less sugar.

Adding fresh fruit, such as apple slices, mandarin oranges, nectarines and the like is a great way to make plain salads more interesting and more delicious. Combining fruits and vegetables is a great way to enhance your nutrition as well.

Every nutritional expert stresses the importance of fruits and vegetables in the diet. Fruits and vegetables are one of those rare cases in which more is better, and the new dietary guidelines recommend that everyone eat at least five servings of fruits and vegetables every day.

Unfortunately for the health of America, most people do not eat sufficient quantities of these important nutrients. That is too bad, since increasing the amount of fruits and vegetables you consume may well be the most important and easiest dietary change anyone can make.

The health benefits of eating large quantities of fruits and vegetables has long been established, and study after study has shown that eating fruits and vegetables is a great way to increase your level of fitness and nutrition.

Fruits and vegetables have been studied for their role in preventing a number of diseases, including heart disease, stroke, aging related conditions and even some forms of cancer. Some studies have shown that as many as 35% of all cancers are related to diet, and diets high in fat and low in fruits and vegetables seem to make many people especially vulnerable to such illnesses.

Of course the appeal of fruits and vegetables is not limited to their health benefits. After all, fruits and vegetables are delicious as well as nutritious, and the variety of shapes, sizes, colors and textures mean that there are fruits and vegetables to suit virtually every taste.

Fruits and vegetables are also a great source of antioxidant vitamins, including vitamins A, C and E. Antioxidant vitamins are thought to play a vital role in protecting the body from harm caused by environmental pollution, UV rays and other modern hazards.

In addition, many fruits and vegetables are chock full of important nutrients like beta carotene. Beta carotene is the nutrient that gives those pink flamingos their distinctive color, and it is found in many orange and yellow fruits and vegetables. Foods such as mangoes, peaches, carrots, pumpkins and butternut squash are particularly rich in beta carotene.

While fruits and vegetables are important to everyone, they are just as important to those not yet born. Women of child bearing age should be sure to consume plenty of foods rich in folic acid. That is because folic acid is important in preventing many birth defects, such as spina bifida. Since sufficient folic acid is important to the proper development of the baby, it is important that the mother’s body contain plenty of folic acid, even before she knows she is pregnant. Good sources of dietary folic acid include vegetables like Brussels sprouts, broccoli and spinach and citrus fruits like oranges.

Fruits and vegetables are important sources of dietary fiber in addition to being great sources of vitamins, minerals and trace elements. Proper levels of fiber are important in the prevention of heart disease and even some types of cancer.

In addition, fruits and vegetables are usually low in calories, while at the same time they are very high in nutritional values. Low fat, high nutrition, low calorie foods are hard to find, but the world of fruits and vegetables is full of such foods. In addition, fruits and vegetables contain no cholesterol or fat.

With all these advantages, it is easy to understand why fruits and vegetables are so important to a good, balanced diet. In addition, fruits and vegetables are among the least expensive types of foods. Locally grown, in season fruits and vegetables can be a great value, and most grocery store chains run regular specials on locally grown produce.

Buying locally grown, fresh fruits and vegetables is also a great way to ensure a steady supply of new tastes, colors and textures. There are literally hundreds of varieties of fruits and vegetables, and eating a variety of produce is a great way to keep boredom from setting in and sabotaging your diet.

Everyone agrees on the importance of eating more fruits and vegetables, but not enough people are following this important advice. Increasing your consumption of fruits and vegetables is one of the easiest changes you can make to increase your level of health, lose weight and gain fitness.

No matter what your reason for pursuing a healthier diet, eating more fruits and vegetables is a great way to enjoy a delicious varied diet while enjoying greater levels of health.

Everyone knows the importance of a healthy diet to a healthy body, and fruits and vegetables are rich in the vitamins, minerals, micronutrients and trace elements that make a diet healthy.

In addition to all these advantages, fruits and vegetables are colorful, easy to use, abundant and inexpensive. Fruits and vegetables are great in soups, salads, as side dishes and as main courses. There are so many varieties of fruits and vegetables, and so many different ways to use them, that it is almost impossible to get bored with them.

One reason for the recommendation that everyone increase their consumption of fruits and vegetables is that many of these foods have been shown to have strong antioxidant qualities. Antioxidants are important to good health due to their ability to bind with and neutralize harmful elements called free radicals. These free radicals are thought to play a role in cancer, aging related illnesses and other conditions.

Normally, free radicals are neutralized automatically as part of the body’s natural processes. However, when the immune system has been weakened, or if you are just feeling run down, these antioxidant fighters may not be working at peak efficiency. Many fruits and vegetables have high amounts of many antioxidant vitamins, including vitamin A, vitamin E and vitamin C.

Since there are so many fruits and vegetables to choose from, it is important to choose the best ones for your diet. Of courses, the perfect fruits and vegetables for you are the ones you like the best. After all, you will have a hard time taking advantage of all that nutrition unless you actually eat the fruits and vegetables you buy.

Getting the most fruits and vegetables for your limited food budget is an important consideration for most people. Fruits and vegetables are usually plentiful and inexpensive, but in some cases they can be somewhat pricey, especially in the winter months when most fruits and vegetables must be shipped long distances.

In addition to the supermarket and local grocery store, farmers markets can be places to find the freshest fruits and vegetables at the lowest possible prices. Farmers markets and roadside produce stands are often excellent sources of fresh, high quality fruits and vegetables.

Even when there is no farmers market nearby, it is still possible to get great, high quality fruits and vegetables at some excellent prices, simply by buying those fruits and vegetables as they come into season. Buying in season fruits and vegetables is usually cheaper than buying produce that comes from far away, and locally grown produce is often fresher and more nutritious as well.

Many people recommend buying a variety of colors when shopping for fruits and vegetables, and not just because they look good on the plate together. Different colored fruits and vegetables have different nutritional qualities, so eating a wide variety of colors will give you the best selection of flavors, textures, tastes and nutrients.

Cooking vegetables properly is important as well, since overcooking can destroy some of the nutritional value of many vegetables. Green leafy vegetables such as spinach, kale, broccoli and Brussels sprouts are particularly vulnerable to nutrient loss due to overcooking.

It is best to lightly steam vegetables in the microwave on the top of the stove. When steaming vegetables for maximum nutrition, it is important to use as little water as possible. Use only enough water to keep the vegetable from burning, and remove them from the heat source as soon as possible.

No matter what your reason for following a healthy diet, we believe you will find that eating more fruits and vegetables is a delicious, as well as a nutritious, way to get the vitamins and minerals you need every day.