Top 10 fruits and vegetables to add to your grocery cart

Top 10 fruits and vegetables to add to your grocery cart

Getting your five to 10 a day is easy with these nutritional gems.
Updated:
2009-10-17 22:11
Published:
2006-05-31 00:00
By 
Vanessa Hurley

Top 5 vegetables

Top 5 vegetables

1. Spinach, along with kale and collard greens, is a vegetable superstar. Spinach is rich in beta-carotene, an antioxidant that may protect against heart disease, stroke, some cancers, and may even slow the aging process.It's also an excellent source of lutein, a plant substance associated with a decreased risk of age-related macular degeneration and cataracts. One cup of raw spinach provides vitamin C, potassium, folate and fibre -- all for just 12 calories!

2. Broccoli. A member of the cruciferous family of vegetables, this nutritional powerhouse contains loads of phytochemicals such as beta-carotene, indoles and sulphoraphane that may act as antioxidants. Broccoli is also brimming with vitamin C, folate, calcium, potassium and fibre.

3. Sweet potatoes. These bright orange vegetables are a sensational source of beta-carotene. They're packed with potassium, folate, vitamin C and fibre. Consider swapping white potatoes for sweet potatoes more often.

4. Carrots. Their hefty supply of vitamin A make them winners. Vitamin A helps ward off infection, helps you to see well at night, and helps to maintain healthy skin, hair and bones.

5. Red pepper contains an abundance of disease-fighting antioxidants. It's a great source of vitamin C -- ounce for ounce, it contains more vitamin C than an orange! To add variety, try many different coloured peppers.

Variety is the spice of life, so fill your grocery cart with a range of fruits and vegetables. Eating many different brightly coloured vegetables and fruits will help you get the nutrients your body needs to be healthy, and remain healthy.

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  • Pam wrote:

    Mar 15, 2004

    2009-09-22 10:47 AM

    Great article. In a world where obesity is taking over many people's lives, it's nice to see that food can be your friend and not your enemy.

  • Jason Shak wrote:

    Mar 15, 2004

    2009-09-22 10:47 AM

    There seems to be confusion about a Yam and a Sweet Potato. I was always under the impression that a Yam was bright orange and a sweet potato was more of a dull yellow? Any Input? Are they both equally good? Thanks

  • Jessica wrote:

    Mar 16, 2004

    2009-09-22 10:47 AM

    This webpage was so helpful because i think it's really important to eat healthy, especially in today's world. With all these diseases floalting around everywhere we need all the help we can get!!! Again great topic!! Hope there is more to come!!

  • S.W.Ford wrote:

    Mar 15, 2004

    2009-09-22 10:47 AM

    I found your article the best 10 fruits and vegetables informative for normal people. However, for people who are allergic to fresh,uncooked fruit must find alternatives. Is it possible in some future article this subject could be covered? Thank you.

  • Adam wrote:

    Mar 15, 2004

    2009-09-22 10:47 AM

    I fully endorse my views with your 5 fruits&5 Veggies reccomendations. I have tried all of them and they surely give lots of relief. Much more than the prescribed medicine. Bananas & Kiwi fruit are also miracle fruits. Provided all these nature's gifts are introduced in your regular diet.

  • Lori wrote:

    Mar 16, 2004

    2009-09-22 10:47 AM

    I appreciated the article on the top 10 fruits and vegetables but I think an important one was overlooked "The Tomato". I think with all the nutrients including lycopene it should be listed in the top ten along with everything else. Thanks for listening.

  • Larry and Brenda wrote:

    Mar 15, 2004

    2009-09-22 10:47 AM

    I just wanted to let you know that I have been searching for some articles that would start me on the right path to eating healthier. Your arcticle was very helpful to and informative. Hope to see some more good pointers soon. THANKYOU

  • Cyndi wrote:

    Mar 15, 2004

    2009-09-22 10:47 AM

    Great article, but I think you mean Yams, not Sweet potatoes. Sweet potatoes are yellow, yams are bright orange. Or maybe not......would somebody please clear this up for me it's very confusing.

  • Valerie wrote:

    Mar 16, 2004

    2009-09-22 10:47 AM

    I just wanted to say that I like the messages about fruits and vegetables. I am trying to lose weight and it's hard to know the right things to eat. Thanks very much.

  • Donna wrote:

    Mar 15, 2004

    2009-09-22 10:47 AM

    Your article is good but along with a few more people, my concern is. Does this only pertain to fresh fruits and Vegetables or does canned, frozen or dried carry the same nutrition? It would be nice to know these things in such articles. Thanks

  • margaret barber wrote:

    Mar 24, 2004

    2009-09-22 10:47 AM

    For 4 years, the local food bank provides us with our only source of foodstuffs--no fruits or vegetables were included. Once in a while, fresh milk was available. No meats were given unless they were in cans. Two years ago, I found work and now we can buy fresh fruits and veggies. It is good to know that the ones I buy are the right ones for promoting better health. Thank you for your article.

  • Mark Foley wrote:

    Mar 15, 2004

    2009-09-22 10:47 AM

    Thank You, it is not often enough that we are given good information about the basics that are right before us ie: food. Thanks again, Mark

  • Maureen wrote:

    Mar 26, 2004

    2009-09-22 10:47 AM

    WOW!!! Just what I was looking for! Tired of the latest "diet" craze! Wanted something for a lifetime... tangible and easily accessible. I've told all my friends about this article and now they're following the recommended advice. We want more of these practical everyday articles which assist us in planning to meet our families' nutritional needs. Thanks so much! Love this website!!! M. Fatkin , BA (Ed), BA, BSp.Ed., MEd.

  • Glen Wilcox wrote:

    Mar 15, 2004

    2009-09-22 10:47 AM

    Re: your latest article on "best" fruits and vegetables. Just wondering why we never see potatoes listed among the "best"? It's my understanding that potatoes have many beneficial contents including vitamin C and potassium.

  • Jody Insley wrote:

    Mar 15, 2004

    2009-09-22 10:47 AM

    Many thank-yous. As my parents age, I am finding it harder to cope with some of their new developing problems, but your fruit and vegetable list will aid me in possibly reversing (somewhat) or preventing some of these problems.

  • Kelly Greening wrote:

    Mar 31, 2004

    2009-09-22 10:47 AM

    I just wanted to dro a little note to say how I enjoyed the article, "Top ten fruits and vegetables to add to your grocery cart". I am always looking for simple ways to improve my health and get my daily doses without all the hassel ; this article shows me how to do so in a few a simple steps! It is also very well written! Thanks, Kelly Greening

  • Ava Morgan wrote:

    Mar 12, 2004

    2009-09-22 10:48 AM

    Hello, I just wanted to send a quick message about the article I just read titled "Top 10 fruits and vegetables to add to your grocery cart". Nutrition is my profession so I read a lot of scientific and non-scientific articles concerning food intake. This article was superb!!! What a refreshing change from the focus most magazines have taken (ie. the fear of food). To me your article is encouraging and supporting consumers to make healthy food choices. Providing consumers with factual knowledge concerning their food intake is crucial. We need more articles like this to encourage people to make healthier food choices... and to eat their vegetables and fruit! Most articles these days focus on "popular" trends in nutrition. Great to see that Homemakers Magazine is grounded in scientific fact!!! Keep up the good work. Ava Morgan, BASc, RD, MHSc.

  • Pierre M. Laberge wrote:

    Mar 15, 2004

    2009-09-22 10:48 AM

    Great Article on Fruits & Veggies! Looks like Popeu was right! A small problem: While I like spinach, Broccoli & Peppers (especially green ones), they give me gas. Besides the expensive "commercial products" is there anything natural -- and hopefully affordable -- that helps? Is there much difference between a Red and a Green Pepper? (I mean the sweet Reds, as I think you did, not the hot reds.) How about a nice simple and quick sweet potato recipe? Mine either turn out stringy & chewy, or worse than mushy baby food. Am I buying bad sweet potatoes, or just ruining them with my lousy cooking? Keep up the good work! PML Sudbury, Ont. Canada

  • gary wrote:

    Mar 15, 2004

    2009-09-22 10:48 AM

    Do frozen blueberries have the same plusses as fresh? Apricots -- do they have the same punch as fresh?

  • cheryl wrote:

    Mar 15, 2004

    2009-09-22 10:48 AM

    How much is a serving? You mention 5 to 10 a day, but is a large salad considered 1, 2, or 3 servings?

  • Glasgow wrote:

    Mar 13, 2006

    2009-09-22 10:48 AM

    The arcticle is very straight to the point. Excellent.

  • George Vorauer wrote:

    Jun 07, 2005

    2009-09-22 10:48 AM

    Excellent article. We need more of those and don't just stop at the 10 " Baddies". What about the next 100? Keep up this good service

  • Pam Sexsmith wrote:

    Jun 14, 2005

    2009-09-22 10:48 AM

    First Nations peoples have always used dark berries such as blueberries, saskatoons, black currants and wild rosehips combined with tree saps, bark, wild mints and ratroot, as powerful medicines.

  • Beth Griengl- Schott wrote:

    May 08, 2007

    2009-09-22 10:49 AM

    I feel the Goji Berry has the highest amount of phytonutrients in any fruit or vegetable known. Has there been any studies to prove this claim? Thank you I would be happy for you to answer my question. Yours Truly GOJI BERRY LOVER

  • Vicki wrote:

    Jun 15, 2005

    2009-09-22 10:49 AM

    I also thought this article was informative! Thanks!

  • fizzabai wrote:

    Dec 06, 2006

    2009-09-22 10:49 AM

    I read your article with great interest. I try to eat various vegetables and fruits; and I know that it is very important to eat nuitricious foods. thanks to you and other people like you, it keeps the rest of us aware of importance of eating properly and take time to prepare foods that eccential for our health and fitteness. Most of us lead busy lifes and it is so easy to eat junk food ...etc.and forget to eat proper! Your article remind us to be ever conscious of what we put into our body----your article is simple and straight forward and easily to follow. thank you again ---keep up the good work.......fizzabai

  • Filomena Verdone wrote:

    Jun 07, 2005

    2009-09-22 10:49 AM

    This was a very interesting and learning articles.I will make sure I have the 5 fruits and 5 vegetable in my home. I do like to eat healthy.Thank You

  • Margaret Larrivee wrote:

    Jun 06, 2005

    2009-09-22 10:49 AM

    Wow! What an eye opener. I've been eating a lot of the wrong things, and only now realized that I have been poisoning myself with fat and salt. No wonder I'm overweight and feel so dumpy. These foods that help us to prepare quicker meals are deadly and I'm going back to scratch cooking, like I used to do. Maybe I'll get my energy back. Thanks a bunch and keep up the good work. Marg.

  • Melanie wrote:

    Jun 07, 2005

    2009-09-22 10:50 AM

    I'm not normally a veggie person, but knowing that 4 out of your top 5 veggies are on my list of "acceptable to eat" veggies sure makes me more inspired to eat them!!

  • Judy wrote:

    Mar 13, 2006

    2009-09-22 10:50 AM

    I enjoyed this article and appreciate your efforts in informing people. I hope we'll see more of the same to jog our memories or enlighten us.

  • Sharleine Haycock wrote:

    Jul 20, 2005

    2009-09-22 10:50 AM

    Good article and information. But you are 400 mcg short on your recommendation for folic acid (folate) when it comes to pregnant mothers. In fact even 6 mos. prior to conception, expectant mothers should be getting 1000 mcg (1mg) of folic acid every day to prevent neural tube defects such as spina bifida. I'm surprised your research would not turn up this information. For all the optimum rates of mega antioxidants and multi minerals, go to <www. usana.com> - here you will find 'the' gold standard for nutritional supplementation. I know, because I have been taking USANA products since 1996 and have weaned myself off at least 5 Rx drugs, not the least of which were the dreaded VIOXX and Cellebrex. I haven't had need of Rx drugs for at least 6 years. smh

  • hilary deasley wrote:

    Nov 26, 2007

    2009-09-22 10:51 AM

    As a person who believs 'you are what you eat' this important diet/food information has to be driven home (repeatedly) to north american consumers. As well I'd like to see you stress that the habit of eating numerous snacks add so many calories to our daily total intake and is mostly unnecessary.

  • nick wrote:

    Jan 09, 2006

    2009-09-22 10:51 AM

    great site, very helpful.

  • stefani forster wrote:

    Mar 13, 2006

    2009-09-22 10:51 AM

    Potato isn't a vegetable. It is a carbohydrate and starch. As applies to corn, which also is NOT a vegetable.

  • mari Baker wrote:

    Jan 20, 2005

    2009-09-22 10:51 AM

    I am so glad that you have included this valuable information in your article. I juice everyday and include these items in my juice. More of this information should be published. Thank you for caring!

  • Andre wrote:

    Mar 13, 2006

    2009-09-22 10:51 AM

    Thank you very much, that's what I was looking for. Excell. job.

  • Linda wrote:

    Jan 20, 2005

    2009-09-22 10:51 AM

    I am new to this site and just wanted to say thank you ,my husband and i are trying to eat a healthier diet, and i found this site very useful. so if you have any ideas to help us to contiue our success would be grateful. thank-you

  • Mon wrote:

    May 27, 2008

    2009-11-18 2:59 PM

    I drink a smoothie in the morning or as a go-to drink after work. 1c blueberries, handful of spinach and a banana blended with water - variations are add strawberries and fruit juice .. its yummy! feel healthy just talking about it

  • Bev wrote:

    Mar 13, 2006

    2009-11-18 3:00 PM

    I just found this page I think it's a great information about health. I'm trying to eat better cause I see my parents who are on every medication now after years of bad eating. I don't want that so I'm trying to change some of my eating habits so thanks for the great information on fruits and veggies. Thanks

  • Julie Jones wrote:

    Jun 01, 2006

    2009-11-18 3:00 PM

    For the top 5 fruits for your diet, blueberries and cantaloupe are allowed in very small portions for diabetics or insulin impaired people. Grapes, cherries and watermelon are loaded with sugar and not recommended for diabetics.

  • Paul wrote:

    Jan 20, 2005

    2009-11-18 3:00 PM

    For healthy snacks try plain almonds, raisins, and soya nuts. All healthy and all very tasty

  • Marie Godin wrote:

    Jul 31, 2006

    2009-11-18 3:00 PM

    exceptional article -- please, keep it up!!!

  • Cheryl wrote:

    Jan 20, 2005

    2009-11-18 3:00 PM

    Excellent article, something about how to breathe properly would also be helpful for anyone trying to control cravings

  • Yvette Doucet wrote:

    Sep 21, 2006

    2009-11-18 3:01 PM

    Great ,I will put the copies on my fridge ,so that we can look at it often.Thanks

  • wayne and Marlene wrote:

    Jun 06, 2005

    2009-11-18 3:01 PM

    I was surprised that the red pepper made the list. I just never even thought that red peppers were a veggie. Your artical was great and I was happy to see it. Thanks Wayne, and Marlene

  • Shawna wrote:

    Jun 01, 2006

    2009-11-18 3:02 PM

    sweet potato is a great source of vitamin A

  • Gloria wrote:

    Apr 07, 2005

    2009-11-18 3:02 PM

    Nice to have a very straight forward easy to read positive article that basically says you can do it. Thanks

  • cavelle wrote:

    Nov 08, 2004

    2009-11-18 3:02 PM

    Sweet potatoes are they good for a diabetic? don't they have sugar in them?

  • Sandra wrote:

    Jun 01, 2006

    2009-11-18 3:02 PM

    I grew up hearing my dad say "an apple a day, keeps the doctor away". He was right. We were rarely sick because we ate at least one a day. I'm surprised to see that apples are not one of the top five fruits.

  • Bob wrote:

    Mar 22, 2010

    2010-03-22 6:26 PM

    I grew up hearing my dad say "an apple a day, keeps the doctor away". He was right. We were rarely sick because we ate at least one a day. I'm surprised to see that apples are not one of the top five fruits.

  • Dell wrote:

    Mar 28, 2010

    2010-03-28 8:08 PM

    I grew up hearing my dad say "an apple a day, keeps the doctor away". He was right. We were rarely sick because we ate at least one a day. I'm surprised to see that apples are not one of the top five fruits.
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