Growing Food for Good Health Betty Greer, PhD Joriel Shepherd

Health Benefits of fruits & veggies Loaded with vitamins & minerals Contain very little fat, if any Reduces blood pressure Protects against certain cancers Reduces the risk of stroke Improves the control of blood sugar levels Contain phytochemicals

Phytochemicals Help protect your: heart eyesight prevent caner lower blood pressure help rid body of toxins Phyto means plant Found in pigments that give plants their color

Tomatoes Contains vit. A, C, potassium, iron & fiber Contain lycopene Protect against lung cancer Protect against prostate cancer Tomato is a “rule breaker” 1893 US Supreme Court ruling Fruit or vegetable

Beets Help protect against: Skin cancer Lung cancer Liver cancer Heart attacks

Onion Organosulfur provides pungent flavor and makes your eyes water Helps protect against heart disease Helps protect against cancer Helps prevent osteoporosis

Carrots One of the top cancer-fighting foods Reduce risk of stroke 5 large carrots per week=lowered risk of having a stroke by 68% Help lower cholesterol levels 2 large carrots a day for three weeks=lowered cholesterol level by 11%

Sweet Potato Loaded with Nutrients: Beta-carotene Not a potato Vitamin A Vitamin C Vitamin E Folate Iron Copper Calcium fiber Not a potato Root, not a tuber Not a yam

Squash More than 40 different kinds Summer varieties = soft-skin Winter varieties = tough-skin Darker color = more nutrients Winter squash usually contain more vitamins, minerals and fiber than summer

Corn Provides: protein vitamins minerals fiber thiamin (vit. B) Yellow corn- contain carotenoids lutein & zeaxanthin Help fight heart disease Protect against cancer Protect the macula

Greens ~ the powerhouse Contains: Vitamin A, C, K Folate Potassium’ Riboflavin Thiamin Iron Zinc Calcium Fiber Contains lutein: helps prevent blindness One of main antioxidants in the eye Many sources Spinach eat it cooked or raw?

Broccoli Consumption has more than doubled in the past decade Contains – vitamins A, C, K, E Folate Potassium Phosphorous Calcium Iron Fiber lutein Protects against heart disease

Brussel Sprouts Small cabbages originated in Belgium Lower cancer risk Provide vitamins A, C, K Provide calcium and fiber

Eggplants Cultivated in China & India since 5th century English speakers first saw white, egg-shaped fruits Contain a phytochemical called saponins Antihistaminic, antioxidant, anti-inflammatory Contain pectin, a fiber, helps lower blood cholesterol

Blueberries Originated in North America Valued by Native Americans for medicinal strength One of the best brain protecting foods Powerful antioxidant & anti-inflammatory properties Excellent source of many vitamins & minerals

Blackberries Grow wild in TN and in gardens Its pigment is loaded with antioxidants 2nd only to the blueberry Short growing season Pick extra to can or freeze Do not eat those along the highways

Strawberries Once thought to possess healing powers and encourage success in love Its powerful antioxidants rank 3rd in line to blueberries Very good source for vitamin C More per serving than and orange Provide folate, potassium, iron, calcium and fiber

Concord Grapes Originated in Concord, Massachusetts High in antioxidants Helps in promoting heart health helps prevent plaque build-up in the arteries Provide – vitamin C Calcium Iron fiber

How much do you need to eat? One serving is: One medium fruit- apple, banana, orange ½ cup cut-up fruit- fruit salad ¼ cup dried fruit- raisins, prunes, apricots ¾ cup (6oz.) of 100% juice- grapefruit, tomato ½ cup cooked vegetables- broccoli, zucchini 1 cup raw leafy vegetables- romaine or green leaf lettuce

On the run?? Keep fruits & vegetables within easy reach Put a bowl of fruit on the table or counter top Make sure they are clearly visible in the refrigerator Wash & cut vegetables up and store in plastic bags for a quick snack

Easy “5 A Day” Tips Start the day with fruits & vegetables: 6 oz. glass of 100% juice (orange or grapefruit) sliced bananas or berries on cereal Remember they are portable: pack an apple or bag of carrot sticks, raisins, or dried apricots in your glove compartment, purse or briefcase.

Easy “5 A Day” Tips Eat at least two vegetables for lunch and two for dinner Try at least one new vegetable each week Choose fruits and vegetables from each of the color groups: Blue/purple Green Yellow/orange Red White