Nutrition: Vegetables

Vegetables contain important nutrients necessary for healthy hair and skin as well. Vegetables are most often consumed as salads or cooked in savory or salty dishes. Some vegetables can be consumed raw, while some, such as cassava, must be cooked to destroy certain natural toxins or microbes in order to be edible.

A number of processed food items available on the market contain vegetable ingredients and can be referred to as "vegetable derived" products. These products may or may not maintain the nutritional integrity of the vegetable used to produce them.

Many vegetables are botanical fruits, including tomato, bell pepper, eggplant, okra, squash, pumpkin, green bean, cucumber and zucchini. Olive fruit is pressed for olive oil. Spices like vanilla, paprika, allspice and black pepper are derived from berries.

Fruit Facts 

Founded in 1968, the California Rare Fruit Growers (CRFG) is the largest amateur fruit-growing organization in the world.

Fruit Facts are a series of publications containing information on individual fruits, including botanical identification, plant description and culture notes, and characteristics of cultivars. The information is derived from growers experience based largely on California research, as well as various published sources.

logofruitsandveggiesmoremattersFruits & Veggies–More Matters® 

A health initiative focused on helping Americans increase fruit & vegetable consumption for better health.

myplate magenta fruitsChoosemyplate.gov 

Build a healthy plate
Before you eat, think about what goes on your plate or in your cup or bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods contain the nutrients you need without too many calories.

   
  • Instead of butter and syrup, top pancakes with unsweetened applesauce and a sprinkle of powdered sugar.
  • For dessert, have a baked apple or a pear, or browse online for another healthy fruit dessert idea.
  • Use fruit in your holiday stuffing--try apples, cranberries, raisins, or prunes. Check online for recipes.
  • For an easy breakfast or snack on the go, try a fruit smoothie with frozen peaches, berries, and low-fat yogurt.
  • Choose fruit! Ask for fruit, like sliced apples, a fruit cup, or 100% fruit juice at a fast food restaurant instead of fried foods.
  • Use thin-sliced lemons and lemon juice in soups, stews, salads and beverages.
  • Keep up the good work! Fruits are an important part of your everyday meals and snacks

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