Risk & Business Magazine Branch Benefits Consultants Fall 2016 | Page 8

LIVE WELL, WORK WELL

Live Well, Work Well
FRUIT AND VEGETABLE
BASICS

10-Minute
Recipe:
Carrot
Raisin Salad
Shred 4 medium
carrots.
Combine in a
medium bowl with
1/4 cup raisins, 2
teaspoons of
sugar and the juice
from 1 lemon.
Mix thoroughly
and chill.
Serves 4.
8

|

FALL 2016

Independent Insurance Advisors

BY: BRANCH BENEFITS
CONSULTANTS

Health and wellness tips for your work, home and life—
brought to you by the insurance professionals at Branch
Benefits Consultants.

F

ruits and vegetables are essential
to maintaining your health. With
their combination of essential
vitamins and vital nutrients,
you should be eating fruits and
vegetables every day.
DAILY NECESSITIES
Fruits and vegetables contain essential
vitamins, minerals, fiber and other naturally
occurring substances that may help prevent
chronic diseases.
•

•

Most fruits and vegetables are naturally
low in fat, sodium and calories. None
have cholesterol. It is important
to remember that some sauces or
seasonings may add any of the above.
Many contain Vitamin C, which is
important for growth, healing cuts and
wounds and aiding iron absorption.
Vitamin-C rich foods include kiwi,
strawberries, oranges, sweet potatoes,
tomato juice and cauliflower.

•

Diets rich in potassium help to
maintain healthy blood pressure,
decrease bone loss and reduce the risk
of kidney stones. To increase your
potassium intake, try carrot juice, lima
beans or white potatoes.

•

Folate (folic acid) helps the body form
red blood cells. This is especially
important for pregnant women (or
those who wish to become pregnant),
as it reduces the risk of many birth
defects. Asparagus, cooked spinach and
black-eyed peas are all good sources.

HOW MUCH DO YOU NEED?
The U.S. Department of Agriculture (USDA)

suggests that children, teenagers and adults
should fill half of their plate with fruits and
vegetables at all meals. For more details, visit
www.choosemyplate.gov.
CONSIDER NEW CHOICES
Why reach for the same old apples or carrots
when other choices can provide the same
nutritional value—if not more?
Pluots© and Apriums© - Pluots are part
plum and part apricot. Apriums are also
plum and apricot hybrids, but more apricot
in heritage. They include vitamins A and C,
iron and calcium. But it’s important to know
that their sugar content is fairly high.
Star Fruit – There are two varieties: tart
and sweet, although they are very similar
in taste. Star fruit is an excellent source of
vitamin C.
Persimmon – This fruit is an excellent
source of vitamins A and C, and is rich in
fiber.
Tomatillos – These are technically small
fruits, but are grouped as vegetables and are
in the same family as tomatoes. The flesh
is slightly acidic with a hint of lemon, and
is used most often in salsas and soups. A
tomatillo contains vitamins A and C, and
iron.
Leeks – These vegetables are members of the
onion and garlic family. It is slightly sweettasting, and often served as a side dish. Leeks
provide vitamins A and C, calcium and iron.
Edible Cactus – Cactus has a soft but
crunchy texture and it tastes similar to a
slightly tart green bean, asparagus or green
pepper. It contains beta carotene, iron, some
B vitamins, vitamin C and calcium. +