Colorful Fruits and Vegetables

Roughly speaking, the color of the vegetable indicates how high in vitamins it is and the taste indicates the mineral content. We lose some of the vitamin and mineral in the vegetables because of the way we prepare them—usually by heating them in water. Raw, lightly cooking or steaming are the most nutritious ways to prepare vegetables. The more strongly colored vegetables will retain more of their vitamins and minerals. Examples of these include tomatoes, beets, winter squash, pumpkin, corn, collards, kale, dandelion greens, spinach, broccoli, brussle sprouts, avocado, melons, oranges, peaches, cherries berries, apricots, persimmons, plums, mangos, grapes, nectarines. Never use canned vegetables as they have been overheated and have lost their vitamin and mineral content. Frozen or fresh vegetables and fruit are the best.