You are what you eat, and the foods we eat quite literally become a part of us. What we ingest is broken down within our bodies into key nutrients that are responsible for proper growth and function. Paying close attention to the foods that we put into our body has lifelong benefits, from helping us grow from tiny babies into strong adults, to preventing or fighting chronic disease, or simply making us feel happy and active as  we enjoy life's many pleasures.

Folic Acid is critical to the early stages and all stages of fetal development. The uterus is a thick-walled, elastic, muscular organ and enlarges greatly during pregnancy. Before pregnancy, the uterus is about the size of an orange. Twelve weeks into the pregnancy, the uterus is the size of a grapefruit. At 24 weeks, it's as big as a papaya, and at term it's the size of a watermelon.

Apples are the second most popular fruit (following bananas), and a single medium-sized apple can satisfy half the daily recommended daily intake of all fruits. Due to its sweet taste and generous fiber content (about 4 grams in medium-sized apples), the apple makes a satisfying and filling snack. Apples are also a good source of Vitamin C.

As antioxidants, apples help fight cholesterol by neutralizing the oxidizing effects of LDL ("bad") cholesterol on blood vessels. Apples are also high in sugar -- Fuji being the sweetest variety -- though some experts have qualified that other nutrients in the fruit prevent apples from causing a spike in blood-sugar levels.

To gain the health benefit from an apple, don't peel it: a high percentage of the fruit's nutrients and fiber are resident in the skin.

Globe artichokes are a low-fat, low-starch vegetable high in insoluble fiber. They are also high in folic acid (notable for expectant women, since folic acid helps prevent neural-tube birth defects) and contain other nutrients including magnesium, chromium, manganese, potassium, phosphorous, iron, calcium, and Vitamin C.

A banana is an elongated, edible fruit – botanically a berry – produced by several kinds of large herbaceous flowering plants in the genus Musa. In some countries, bananas used for cooking may be called "plantains", distinguishing them from dessert bananas. The fruit is variable in size, color, and firmness, but is usually elongated and curved, with soft flesh rich in starch covered with a rind, which may be green, yellow, red, purple, or brown when ripe. The fruits grow in clusters hanging from the top of the plant. Almost all modern edible seedless (parthenocarp) bananas come from two wild species – Musa acuminata and Musa balbisiana.

Nutrition

Raw bananas (not including the peel) are 75% water, 23% carbohydrates, 1% protein, and contain negligible fat. A 100-gram reference serving supplies 89 Calories, 31% of the US recommended Daily Value (DV) of vitamin B₆, and moderate amounts of vitamin C, manganese and dietary fiber, with no other micronutrients in significant content (see table).

Ripe dessert bananas are soft, bland, and easily digestible, making them ideal for those with gastrointestinal distress. Therefore, bananas are part of the BRAT diet.

Potassium

Although bananas are commonly thought to contain exceptional potassium content, their actual potassium content is not high per typical food serving, having only 8% of the US recommended Daily Value for potassium (considered a low level of the DV, see nutrition table), and their potassium-content ranking among fruits, vegetables, legumes, and many other foods is relatively moderate. Foods with higher potassium content than raw dessert bananas (326 mg per 100 g) include ground flaxseed (793 mg per 100 g), dry-roasted almonds (684 mg per 100 g), peanut butter (654 mg per 100 g), raw baby spinach (582 mg per 100 g), white button mushrooms (393 mg per 100 g), and whole grain oats (350 mg per 100 g). Raw yellow plantains contain 487 mg potassium per 100 g. Dehydrated dessert bananas (banana powder) contain 1490 mg potassium per 100 g.

The bell pepper (also known as sweet pepper, pepper or capsicum /ˈkæpsɪkəm/) is the fruit of plants in the Grossum cultivar group of the species Capsicum annuum. Cultivars of the plant produce fruits in different colours, including red, yellow, orange, green, white, and purple. Bell peppers are sometimes grouped with less pungent pepper varieties as "sweet peppers". While they are fruits—botanically classified as berries—they are commonly used as a vegetable ingredient or side dish.

Nutrition

A raw red bell pepper is 94% water, 5% carbohydrates, 1% protein, and contains negligible fat. A 100 grams (3.5 ounces) reference amount supplies 26 calories, and is a rich source of vitamin C – containing 158% of the Daily Value (DV) – vitamin A (20%), and vitamin B6 (23% DV), with moderate contents of riboflavin (12%), folate (12% DV), and vitamin E (11% DV). A red bell pepper supplies twice the vitamin C and eight times the vitamin A content of a green bell pepper.

The bell pepper is the only member of the genus Capsicum that does not produce capsaicin, a lipophilic chemical that can cause a strong burning sensation when it comes in contact with mucous membranes. They are thus scored in the lowest level of the Scoville scale, meaning that they are not spicy. This absence of capsaicin is due to a recessive form of a gene that eliminates the compound and, consequently, the "hot" taste usually associated with the rest of the genus Capsicum. This recessive gene is overwritten in the Mexibelle pepper, a hybrid variety of bell pepper that produces small amounts of capsaicin (and is thus mildly pungent). Sweet pepper cultivars produce non-pungent capsaicinoids.

Broccoli is widely hailed by nutritionists and other health experts. High in the antioxidants beta-carotene and Vitamin C, the vegetable has been linked to reduced risk of heart disease and several cancers (notably of the prostate). It is also known to prevent cataracts.

Broccoli is a rich source of folic acid and calcium, and provides a healthy balance of insoluble-to-soluble fiber.

Cantaloupe is a very good source of Vitamins A and C. The yellow and orange pigments in cantaloupe, known as carotenoids, are precursors to Vitamin A and have a number of demonstrated health benefits. According to the Linus Pauling Institute, the increased intake of carotenoids from fruits can decrease one's risk for developing cardiovascular diseases and certain types of cancer. The calories in cantaloupe come primarily from the fruit's natural sugars, though the sugar content is offset by the nutritional benefits; a single 60-calorie serving covers 120% of the DV for Vitamin A and 108% the DV for Vitamin C. Cantaloupe is also a good source of potassium, B vitamins (niacin, folate, pyridoxine), and fiber.

• The oldest record of the word celeri is in a 9th-century poem written in France or Italy, giving the medicinal uses (instead of food uses) and merits of the plant.

• The late 17th and early 18th centuries in Italy, France, and England saw the first evidences of improvement of the wild type. Gardeners also found that much of the too-strong flavor could be eliminated, making the stalks better for salad use, by growing the plants in late summer and fall, then keeping them into the winter.

• By the mid-18th century in Sweden, the wealthier families were enjoying the wintertime luxury of celery that had been stored in cellars. From that time on, its use as we know it today spread rapidly.

• Celery plants don’t like hot weather at all. The crop will thrive only where the winters are mild, or where the summers are relatively cool, or where there’s a long, cool growing period in the fall.

• Celery is an excellent source vitamin K, which helps heal cuts and supports the immune system!

• Celery is also known to promote relaxation and sleep and act as a digestive aid.

Corn can be considered either a grain or a vegetable, based on when it is harvested. The maturity level of corn at harvest affects both its use at meals and its nutritional value. Corn that is harvested when fully mature and dry is considered a grain. It can be milled into cornmeal and used in such foods as corn tortillas and cornbread. Popcorn is also harvested when mature, and is considered to be a whole grain. On the other hand, fresh corn (e.g., corn on the cob, frozen corn kernels) is harvested when it is soft and has kernels full of liquid. Fresh corn is considered a starchy vegetable. Its nutrient content differs from dry corn, and it is eaten in different ways -- often on the cob, as a side dish, or mixed with other vegetables.

Cool as a cucumber is a totally factual statement. The cucumber is a refreshing and delicious treat on a hot summer day! And when the temperature gets too warm to spend hours in the kitchen, the cucumber is always there—no cooking required. Cucumbers may be on the lighter side, but they’re still full of nutrients and health helpers. And a full cup of cucumbers has just 13 calories!

Cucumber is a Good Source of:

• Fiber—great for liver and digestive health
• Vitamin K—aiding bone and brain health
• Vitamin C—a powerful antioxidant for your immune system
• Manganese—great for healthy bones
• Zinc—helpful for skin health and healthy cell growth

Did You Know?

• The inside of a cucumber can be up to 20 degrees colder than the exterior.
• The thicker a cucumber is, the more seeds it has. Shop accordingly! 
• Cucumbers are 96% water, so they’re a super ally in your summer quest for hydration.
• Leave a cucumber’s skin on! If you remove it, you lose out on fiber and Vitamin A.

How to Choose and Store Cucumber

Select firm, bright green cucumbers that have no soft spots. Avoid cucumbers that have yellow spots or are bulging as they are filled with large seeds (and lack flavor).

Refrigerate in a bag for up to 3 days. Skins can be left on or peeled before eating. Just make sure to wash it with cold water first!

Tips to Get Children to Eat Cucumber

• Add a slice or two to their water for a subtle flavor change—and crunch!
• Include cucumber slices in a home-made ‘lunchable’ with their favorite fruit or nuts.
• Cut the cucumber into fun shapes with a small cookie cutter

Ways to Prepare Cucumber

• Raw
• Pickle

A pitaya (/pɪˈtaɪ.ə/) or pitahaya (/ˌpɪtəˈhaɪ.ə/) is the fruit of several different cactus species indigenous to the Americas. Pitaya usually refers to fruit of the genus Stenocereus, while pitahaya or dragon fruit refers to fruit of the genus Hylocereus, both in the family Cactaceae. Dragon fruit is cultivated in Southeast Asia, Florida in the United States, the Caribbean, Australia, Mesoamerica and throughout tropical and subtropical regions of the world.

The fruit's texture is sometimes likened to that of the kiwifruit because of its black, crunchy seeds. The seed oil contains the fatty acids, linoleic acid and linolenic acid. Dragon fruit is used to flavor and color juices and alcoholic beverages, such as "Dragon's Blood Punch" and the "Dragotini". The flowers can be eaten or steeped as tea.

The durian (/ˈdjʊəriən, ˈdʊr-, -æn/) is the fruit of several tree species belonging to the genus Durio. There are 30 recognised Durio species, at least nine of which produce edible fruit, with over 300 named varieties in Thailand and 100 in Malaysia, as of 1987.

Some people regard the durian as having a pleasantly sweet fragrance, whereas others find the aroma overpowering with an unpleasant odour. The smell evokes reactions from deep appreciation to intense disgust, and has been described variously as rotten onions, turpentine, and raw sewage. The persistence of its odour, which may linger for several days, has led to the fruit's banishment from certain hotels and public transportation in Southeast Asia. By contrast, the nineteenth-century British naturalist Alfred Russel Wallace described its flesh as "a rich custard highly flavoured with almonds". The flesh can be consumed at various stages of ripeness, and it is used to flavour a wide variety of savoury and sweet desserts in Southeast Asian cuisines. The seeds can also be eaten when cooked.

Eggplant is an excellent source of dietary fiber and uncommonly rich in vitamins and minerals alike. Dominant vitamins include Vitamin A, folate (B9), and Vitamin C. Minerals include potassium, magnesium, calcium and phosphorous. A single serving of eggplant (1/2 cup of cubed pieces) contains about 15 calories, with modest carbohydrate content. Eggplants are "nightshade" vegetables, as are tomatoes, potatoes, and several types of peppers. Anecdotal evidence suggests nightshades may cause swelling and/or pain in some sufferers of degenerative arthritis, though no scientific evidence has been confirmed. Dietary recommendations for arthritis sufferers are highly subjective; if nightshades are suspected for exacerbating symptoms of arthritis or osteoperosis, they can be experimentally eliminated from the diet.

• Grapes are one of the oldest cultivated fruits. Hieroglyphics show that Egyptians were involved in grape (and wine) production, and the early Romans were known to have developed many varieties.

• In California, the boom in grapes planted for fresh consumption arose in the early 1800s when a number of settlers recognized the untapped agricultural possibilities of the then-Mexican territory.

• Grapes are a form of berry. Grapes grow in bunches on climbing, woody vines that grow from the ground. Grapes can be grown in most temperate climates, but the vines thrive in tropical and subtropical regions with average annual temperatures above 50 F.

• Although most variety of grapes are very sweet, its glycemic index is still at a very safe level of 50. In fact, grape juice is an excellent stimulator of your body metabolism in helping to burn excess food and waste. It supplies heat and energy to the body in a short space of time after drinking.

• Kiwifruit actually comes in two colors, green and gold.

• The green kiwi is the most popular. It has a fuzzy brown skin, bright green flesh with tiny black seeds and a white center.

• The gold kiwi is fairly new in the United States. It looks the same as the green kiwi on the outside except without the fuzz. The inside is golden yellow with tiny black seeds.

The nutritional value of lettuce varies with the variety. In general, lettuce provides small amounts of dietary fiber, some carbohydrates, a little protein and a trace of fat.
Iceberg is a head lettuce that is very low in nutritional value and flavor. The most abundant nutrient in iceberg lettuce is water. Dark green lettuce leaves always indicate higher fiber, flavor and nutritional value.

• The spine and ribs of lettuce provide dietary fiber, while vitamins and minerals are concentrated in the delicate leaf portion.
• The most important nutrients in lettuce are vitamin A and potassium.
• The vitamin A comes from beta carotene (beta-carotene is converted to vitamin A in the body), whose yellow-orange is hidden by green chlorophyll pigments.
• Lettuce, except iceberg, is also a moderately good source of vitamin C, calcium, iron and copper.
• Look for salad greens that are darker green in color. Iceberg lettuce has little nutritional value.
• One cup of raw leaf lettuce has 9 calories, 1 gram of protein, and 1.3 grams of fiber.
• If possible, do not cut or slice lettuce leaves in advance. Damaged, cut lettuce leaves release an ascorbic acid oxidase, which destroys vitamin C and causes the cut edges to discolor.

• China produces over 20 million tons of onions!

• Around 9.2 million acres of onions are harvested annually around the world.

• Libya has the highest consumption of onions in the world with around 30kg per person consumed annually.

• In the middle ages onions were not just used as food, but as medicine to relieve headaches, snake bites and to cure hair loss.

• Pilgrims took onions to America on the Mayflower only to discover that the Native Americans already used them extensively for food, clothing dyes and even as toys.

• Onion skins have been used in some dyes for things like wool.

• You cry when onions are cut because some compounds are released that irritate the lachrymal glands in the eyes which causes tears to be released.

Oranges are an excellent source of immune-boosting vitamin C. 

In fact, one medium-sized orange provides more than 100 percent of the recommended dietary allowance for children and 70 percent for adults.

Eating more fruit like oranges can reduce your risk of high blood pressure, heart disease and stroke.

Did You Know?

• Florida has designated the orange as its official state fruit, orange juice as the state beverage and the orange blossom as its state flower.
• Oranges are high in antioxidants that neutralize the effects of free radicals. Free radicals are believed to contribute to aging and some diseases.
• Navel oranges were named because of the bellybutton-like formation opposite the stem end.
• Florida grows a variety of oranges, but the most popular are Navel, Hamlin, Pineapple, Ambersweet and Valencia.

Shopping, Preparing and Storing

• Florida oranges will last longer when refrigerated.
• Choose a fruit that is firm and heavy for its size. The skin should be fairly smooth and it may have slight greening or a rough, brown patch, which will not affect the quality of the orange.

Cooking Tips

• For easier peeling, place an orange in boiling water for 30 seconds, remove from the heat and allow it to cool before peeling.
• Add oranges to your favorite dish. Oranges flavor well with basil, chocolate, cinnamon, ginger, mangoes, olives, pecans, strawberries and vanilla.

Orange Nutrition

Serving size: 1 cup 

Calories: 85; Total Fat: 0 g; Saturated Fat: 0 g; Total Carbohydrates: 21 g; Protein: 2 g; Sodium: 0 mg