Roxane Cummings, Rural Health & Nutrition Agent
June is National Fresh Fruit and Vegetable Month, but fresh fruits and vegetables are available all summer. Sweet corn, yellow squash, zucchini, tomatoes, watermelon and cantaloupe are just a few examples of the produce that grow in abundance, making the summer months the perfect time to add more fruits and vegetables to our plates.
The American Heart Association recommends that everyone eat five ½ cup servings of fruits and vegetables each day. They also encourage eating from the five main color groups: red, green, blue/purple, orange/yellow, and white/tan. Each color group offers specific health benefits.
🍉🍓🍅 Red foods such as watermelon, strawberries, and tomatoes are filled with lycopene. This powerful antioxidant helps protect against certain types of cancer and supports heart health.
🥦🥬🥒 Green vegetables, including spinach, broccoli, and cucumbers, are packed with vitamins K, A, and C as well as fiber and folic acid. These high nutrient, low calorie powerhouses are important for strong bones and improved immunity.
🍑🥕🌽 Orange and yellow options like cantaloupe, peaches, summer squash, carrots and corn, contain beta-carotene that promotes healthy vision, healthy skin, and cell growth.
🫐🍆 Blueberries, blackberries, eggplant, figs, and purple cabbage are good sources of blue and purple fruits and vegetables. These foods are filled with antioxidants and are associated with improved brain health and memory. They also support healthy blood pressure.
🥔🧅🧄 Finally, white and tan choices such as potatoes, onions, mushrooms and garlic have cancer fighting properties, immune-boosting effects, and anti-inflammatory benefits.
Eating a variety of colorful fruits and vegetables is the best way to get all the vitamins, minerals, and nutrients our bodies need. But how can we incorporate more fruits and vegetables into our meals? Here are some easy tips that will help:
🥚🍞🥑 At breakfast, add fresh or frozen berries to your yogurt, oatmeal or smoothie; include onions, mushrooms, and red, yellow, or green bell peppers to your eggs or omelet; enjoy avocado on toast.
🥗🥪🌯🥙 For lunch enjoy a large colorful salad or add extra veggies like tomatoes, spinach, or cucumbers to your sandwich; try a lettuce wrap in place of bread.
🍜 Dinner can feature a vegetable-stir-fry filled with squash, zucchini, onions and mushrooms.
🍈🍉 For a snack, choose a slice of watermelon or cantaloupe as a cool refreshing treat.
Around Bamberg County
This spring I had the opportunity to share with groups around Bamberg County. In March, I visited the Bamberg County Disabilities and Special Needs Board and shared “Eat the Rainbow” with over 45 participants. We discussed all the colorful fruits and vegetables and how the different colors provide different health benefits.
I also had the privilege of presenting “Take Charge of Your Health” to a group of First Steps parents. With the prevalence of diabetes in Bamberg County, it is important to know self-management steps such as eating a heart healthy diet, getting the appropriate amount of exercise, and scheduling annual health screenings. The 22 participants received resources to aid them in their individual health journeys.
If your organization or group is looking for a health-related program, reach out to me through Bamberg County Extension at 803-245-2661 or email me at roxanec@clemson.edu.
Clemson University Cooperative Extension Service offers its programs to people of all ages, regardless of race, color, gender, religion, national origin, disability, political beliefs, sexual orientation, gender identity, marital or family status and is an equal opportunity employer.
