Top 10 Fruits and Vegetables for Your Family Table

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We have all been told that we need to eat more fresh produce. When you have a family, adding fruits and vegetables to your dinner table becomes even more important. Making sure your little ones are properly nourished and healthy is the number one concern for a parent. I have the top 10 fruits and vegetables that you need to feed your family.

Why You Should Put More Fruits and Vegetables on the Dinner Table

The Centers for Disease Control and Prevention says that eating more fruits and vegetables reduces the overall risk of cancer and other diseases. This is because fruits and vegetables are rich in nutrients, antioxidants and minerals and low in calories. While almost all fruits and vegetables are a good addition to your family's dinner table, these fruits and vegetables are especially beneficial for there “super food” powers.
Top 10 Fruits and Vegetables for Your Family Table
Image Credit: hartford.edu

1) Kale
Raw kale gives you and your family over 400 percent of your daily fix of vitamin K, 74 percent of the recommended amounts of vitamin A, and over 100 percent of the daily amount of vitamin C. Make sure you buy organic kale, as its non-organic variety can have pesticide residues. Ideal for mixing in healthy shakes, it's a must for the fridge

SEE ALSO: How to Use Your Home Grown Vegetables

2) Blueberries
According to researchers, the antioxidants found in blueberries can help boost memory and brain function. Make sure your kids have their helpings of blueberries before they go to school!

3) Garlic
Garlic not only kills vampires, it also boosts your immune system. This is due to its antibacterial and anti-fungal features. Put garlic in your dinner vegetables, marinades and salad dressings. Not only does it have an awesome and pungent flavor, it's healthy!

4) Oranges
Oranges provide up to 93 percent of your daily requirement of vitamin C. According to researchers at Harvard Medical School, they also have antioxidant properties that work with other nutrients to boost your family's immune systems. In other words, less sick days all around.

5) Eggplant
Eggplants are good sources of both fiber and antioxidants. Fiber can give you and your family healthier levels of blood sugar and blood cholesterol. Use eggplant slices in a fun way, like using them as grain-free pizzas.

6) Raspberries
Raspberries have one of the highest levels of fiber out of all the fruits. Because of their high levels of fiber, raspberries can fill your family up without all of the excess calories.  They are tasty in salads, on cereal, or fresh picked from the garden!

7) Broccoli
This may be a tough one for your kids. Broccoli, brussels sprouts and other cruciferous vegetables have high levels of fiber, which can fill you up quickly, and benefit your digestive system, as a kind of “broom” cleaning out the excess waste that clings to our bodies. As an antioxidant, they can also help prevent cancer.

SEE ALSO: Do It Yourself: How to Make the Most of Your Homegrown Fruits and Vegetables

8) Apples
You won't have to force your kids to eat their apples! Their beneficial nutrients can help prevent some cancers, asthma, diabetes and heart disease. They also have high levels of antioxidants. To preserve all of the nutrients, feed your kids actual apples as opposed to the juice.

9) Red Bell Peppers
Red bell peppers have twice the level of vitamin C as oranges, which means they are very high in antioxidants. They also have a lot of vitamins, folate, and iron, so add it to everyone's dinner salads.

10) Avocados

Avocados have high amounts of antioxidants, fiber, and healthy unsaturated fats. Introduce your kids to this yummy food by putting it in their sandwiches.  It's definitely a “super food”, and can be utilized in many ways for your family, from face masks to guacamole.

As long as you try to incorporate more fresh produce of any type at dinner, you're doing a lot to promote healthier lifestyles to your children. Start with these ten fruits and vegetables, experiment with recipes, and have fun!
Rizwan Ahmad
About the Author:
This article is contributed by Marlena Stoddard and posted by Rizwan Ahmad Author and founder of myfoodforu blog He is a blogger from India and he loves to share his thoughts by writing articles on  the different topics related to humanity,

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