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Harvesting Nutrition

A diet that includes fruits and vegetables may lower blood pressure and reduce the risk of heart disease and stroke. Eating fruits and vegetables can also help prevent some cancers and improve eye and digestive health. The phrase “Eat the Rainbow” is about eating a variety of produce to get a myriad of nutritional benefits. 

Fruits are a great addition to one’s diet as they are low in sodium, cholesterol, and calories. There are a wide variety of nutrients found in fruits such as potassium, vitamin C, fiber, and folate. Potassium helps maintain healthy blood pressure. Fruits that contain potassium include bananas, prunes, guava, and honeydew.  

Fiber helps reduce cholesterol levels, improves digestion, and may reduce the risk of heart disease. Vitamin C helps your body heal from cuts; keeps teeth and gums healthy; and improves iron absorption.  

Vegetables are naturally low in fats and calories. Similar to fruits, vegetables contain potassium, vitamin C, vitamin A, fiber, and folate. Some vegetables that are high in potassium are sweet potatoes, spinach, lentils, lima beans, as well as tomato products. Vitamin A helps keep the skin healthy to protect against infections.  

It is important to eat a variety of fruits and vegetables to increase the micronutrients in our diet.  

Try this delicious Apple Cranberry Salad recipe to incorporate more fruits and vegetables into your diet!  

Enjoy the best of fall flavors with this sweet and tart green salad. Light yet crisp, it’s a perfect dish for the autumnal change of weather.


  • 1 head of lettuce (about 10 cups)
  • 2 apples (medium, sliced)
  • 1/2 cup walnuts (chopped)
  • 1 cup dried cranberries
  • 1/2 cup green onion (sliced)
  • 3/4 cup vinaigrette dressing