Download Fruits and Vegetables Challenge Quiz Answers

Fruits and Vegetables Challenge Quiz Answers
1. Avocado
It’s true: Avocados are high in fat, but it’s a super-healthy type! Their
monounsaturated fat can help lower cholesterol and keep your heart healthy.
Avocados also contain lutein, an antioxidant that strengthens eyesight, and vitamin
E, which may lower risk of Alzheimer’s disease. Just be sure to watch your portion
size or you could overdo it on fat and calories (a whole medium avocado packs
320 calories and 28 grams of fat!)
2. Celery
Celery, which is 95 percent water, may not be as nutrient-rich as other produce,
but it does contain some healthy compounds, including vitamin A and C, and
phthalides, which help lower blood pressure and stress hormones levels. Although
celery is also widely touted as a “negative calorie food” — meaning that eating
and digesting it burns more calories than the amount in the stalk — experts say the
amount of the calorie burn is too small to have a meaningful impact on weight
loss.
3. Blueberries
Blueberries are the second-most popular berry in the United States (behind
strawberries), and contain more antioxidants than almost any other fruit or
vegetable, according to the USDA. Anthocyanins, the antioxidants that give this
fruit its beautifully rich blue hue, may boost brainpower, fight off disease, and
slow down the aging process.
4. Sun-Dried Tomato
Yep, tomatoes are technically a fruit, not a vegetable. Best known for their high
levels of the cancer-fighting antioxidant lycopene, tomatoes also pack such
nutrients as vitamin K, vitamin C, and potassium into each bite. But remember that
the sun-dried kind are high in sodium, so stick with a small serving.
5. Pear
Pears have more dietary fiber than most other fruits, including apples. One
medium-sized pear has up to 6 grams of fiber, about one-quarter of the daily value.
Since most of the fruit’s fiber is found in its skin, think twice before peeling! More
fun facts: There are more than 3,000 varieties of pears grown around the world,
and they’re technically members of the rose family.
6. Spinach
Popeye was right to load up on spinach, which is rich in energy-boosting iron, B
vitamins, and vitamins A and C. It’s an especially good source of bonestrengthening vitamin K, providing almost 200 percent of the daily value. Other
nutrients in spinach may also protect your immune system and keep your skin and
hair healthy.
7. Split Pea
With 5 grams of fiber per one-third cup serving, split peas are a great source of the
cholesterol-lowering nutrient, which can also help promote weight loss and steady
blood sugar. People who regularly eat legumes like peas may have a lower risk of
diabetes and heart disease.
8. Potato
Did you know potatoes provide one of the most concentrated sources of blood
pressure-lowering potassium (926 milligrams per one medium potato) — even
more than bananas (422 milligrams per one medium fruit)? Of course potatoes
become a lot less healthy when they’re slathered with butter and sour cream, but in
their natural state, they’re fat- and cholesterol-free. To get the most nutrients out of
your taters, steam them with the skin on (it’s the most nutrient-rich part) instead of
peeling and boiling.
9. Banana
A good source of potassium, vitamin C, vitamin B6, and fiber, bananas are also
tasty mood-boosters. They contain tryptophan, an amino acid that can be converted
to the brain chemical serotonin, which lifts your mood and reduces stress. Bonus:
Their hardy peels make them perfect grab-and-go snacks.
10. Grape
Even though the majority of their calories come from sugar, grapes’ nutritional
pros far outweigh their cons. Studies show that resveratrol, the antioxidant found
in the skin of red grapes, limits cancer cell growth. Other polyphenol antioxidants
can reduce inflammation linked to several health conditions, such as type 2
diabetes.
11. Carrot
Mom was right: The high amounts of vitamin A and beta carotene in carrots (and
other orange veggies like sweet potatoes and pumpkin) do help keep the eye doctor
away, but that’s far from the only way they boost your health. Adequate intake has
also been linked to a lower risk of lung and other cancers, a strong immune
system, and even maintaining brain health with age.
12. Edamame
No wonder edamame are a vegetarian diet staple: Research suggests eating such
non-processed forms of soy can help reduce the risk of heart disease and breast
and prostate cancer. Heat up frozen edamame pods for an easy, pop-in-your-mouth
snack when you’re in the mood to munch, but make sure to go easy on the salt
shaker.
13. Dried Coconut
Shredded dried coconut may be great for forming a crust on shrimp or a layer in a
German chocolate cake, but it does pack a lot of saturated fat. So stick to the
serving size for a sweet indulgence that won’t take a toll on your ticker.