Avocados are a fruit, not a vegetable, belonging to the genus Persea in the Lauraceae family? More about Avocados [pdf]
Beets
Deep red beets are more than just a pretty vegetable. Their color comes from betalains – antioxidants with a variety of potential health benefits. Vitamins, potassium and fiber round out beets’ benefits. More about Beets [pdf]
Berries
Strawberries have more vitamin C per serving than an orange. More about Berries [pdf]
Chiles
Members of the Capsicum family include a variety of peppers that exhibit different levels of spiciness based on the amount of capsaicin they contain. More about Chiles [pdf]
Citrus
Oranges, limes, lemons, grapefruits, kumquats, pummelos and clementines are all considered citrus fruits and are excellent sources of Vitamin C. More about Citrus [pdf]
Fish
Current recommendations are to eat 8 oz, or about 2 servings, of fish per week. More about Fish [pdf]
Kale
While used as a leafy green, kale is actually a member of the cabbage family. More about Kale [pdf]
Leafy Greens
Dark greens are a good source of nutrients including iron, calcium, vitamins A, K and C, fiber, potassium and folate. More about Leafy Greens [pdf]
Oats
Oats contain more than 20 unique polyphenols called avenanthramides. More about Oats [pdf]
Whole Grains
A serving of whole grains is one ounce, or about 1/2 cup of cooked grains, 1 slice of bread, 1 cup of cold cereal. More about Whole Grains [pdf]
