Published: May 06, 2008 10:06 am      

Fight diseases with some wholesome fresh produce

The next time you are at the grocery store, be sure to wheel your cart in the direction of the fresh produce aisle. The health benefits in this section contribute to a healthy life.

According to the Centers for Disease Control and Prevention, fruits and vegetables contain essential vitamins, minerals and fiber that may help protect against chronic diseases.

People who eat more fruits and vegetables in their diet are likely to have a reduced risk of chronic disease. Incorporating fruits and vegetables into the diet can be done simply by spreading them out over the course of the day with meals and snacks. Have one serving with breakfast, lunch and a snack and a couple of servings with dinner.

Look for variety when choosing fruits and vegetables. When choosing variety, think color.

Choosing fruits and vegetables with different colors will give your body a wide range of valuable nutrients, including fiber, foliate, potassium and vitamins A and C. Examples include green spinach, orange sweet potatoes, yellow corn, red watermelon and white onions.

For additional variety, regularly try new fruits and vegetables in your diet.

To get the most out of the nutrients in produce, you need to buy only the amount of fruits and vegetables you can consume in a few days. Nutritional quality declines within three days of harvest. If you cannot eat it all in a few days, freeze it for later use.

You should wash produce before eating it. Rinse with cold water.

Do not use a detergent because residue may remain on or be absorbed by porous items.

The skin of produce is high in fiber and nutrients. Lightly scrub the vegetables and fruit in cold water before consuming. Put produce in the refrigerator’s crisper.

It has a higher level of humidity and will help maintain quality.

LaDell Emmons is the Extension Family and Consumer Sciences educator for the Pittsburg County Oklahoma Cooperative Extension Service. Reach her at 423-4120 or e-mail ladell.emmons@okstate.edu.