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                          National Fruits and Veggies Matter Month

"The Spirit of the Lord is on me, because he has anointed me to preach good news to the poor. He has sent me to proclaim
freedom for the prisoners and recovery of sight for the blind, to release the oppressed, to proclaim the year of the Lord's
favor (Luke 4:18-19).

September is National Eating More Fruits & Vegetables Month!  Research indicates that eating the right amount of
fruits and vegetables on a daily basis is very important to the overall health of children and adults. Fruits and
vegetables contain essential vitamins, minerals, and fiber that may help protect us from chronic diseases. In fact,
people who eat more generous amounts of fruits and veggies are more likely to have reduced risk of chronic diseases,
including stroke and perhaps other cardiovascular diseases, and certain cancers. While taking over-the-counter
vitamins is one source of essential vitamins and minerals, our nutrients should primarily come from food. Fruits and
veggies not only provide us with much needed vitamins and minerals, but also are a good source of fiber.  Fruits and
veggies are also an important part of many weight management programs because they can often be used as a lower
calorie substitute for some of our favorite, less forgiving foods. The chart listed below is from the CDC (www.cdc.gov)
and provides you with information about the important benefits that fruits and vegetables provide to our diets.
The information listed on this website is NOT a substitute for professional health care. Please seek the assistance of a health
professional if you are concerned that you may be experiencing  health problems.
The resources listed to the left can provide information for you as well.
Beloved Community Church
Pastoral Team
You can get more information about recommendations for fruit & vegetable consumption from:
Center for Disease Control & Prevention
http://www.fruitsandveggiesmatter.gov/
Benefits
 Sources
Fiber: Diets rich in dietary fiber have been shown to have a
number of beneficial effects including decreased risk of
coronary artery disease
 Navy beans, kidney beans, black beans, pinto
beans, Lima beans, white beans, soybeans, split
peas, chick peas, black eyed peas, lentils, artichokes
Folate: Diets with adequate folate may reduce a woman’s
risk for having children with brain or spinal cord
abnormality
 Black eyed peas, cooked spinach, great northern
beans, asparagus
Potassium: may help maintain healthy blood pressure
 Sweet potatoes, tomato paste, tomato puree, beet
greens, white potatoes, white beans, Lima beans,
cooked greens, carrot juice, prune juice
Vitamin A: keeps eyes and skin healthy and helps to
protect against infections
 Sweet potatoes, pumpkin, carrots, spinach, turnip
greens, mustard greens, kale, collard greens,
winter squash, cantaloupe, red peppers, Chinese
cabbage
Vitamin C: helps heal cuts and wounds and keep teeth and
gums healthy
 Red and green peppers, kiwi, strawberries, sweet
potatoes, kale, cantaloupe, broccoli, pineapple,
Brussels sprouts, oranges, mangoes, tomato juice,
cauliflower