Foods Rich in Fiber and Antioxidants

Fruits and vegetables rich in fiber, water, and antioxidants are easy to include in daily meals. Here are some examples and ways to use them in the kitchen.

Featured fruits
Bananas are often chosen as part of everyday meals. Apples are sweet, while adding a tart note to lemon-flavored drinks. Berries such as blueberries, black mulberries, strawberries, raspberries, and blackberries are considered important sources of antioxidants.

Featured vegetables
Artichokes are commonly used in cooking. Beets, broccoli, and other colorful vegetables add different flavors and textures to salads and cooked dishes. Garlic, red pepper, and radish greens can add sharp, mildly sweet, and leafy flavors to dishes, respectively. Tomatoes are described as a valuable food because of the compounds they contain.

How can these foods be used in the kitchen?
These fruits and vegetables offer different flavors and textures in recipes, whether fresh or cooked. Slice fruits such as lemon and apple into water to make flavored drinking water; this adds flavor and may help increase daily water intake. Grate firm vegetables such as beets and carrots into salads, or lightly boil them. Add berries to yogurt or use them in smoothies. Broccoli and artichokes can be steamed and served with olive oil.

What should you keep in mind when making flavored water?
Wash fruits and vegetables thoroughly, and clean the peel well if you plan to leave it on. Add the sliced ingredients to a pitcher of water and refrigerate for a few hours to let the flavor infuse. Drink the flavored water the same day rather than saving it for the next day, since fruit and vegetable pieces left in the water can affect its freshness and taste. Fresh ingredients such as ginger and mint can also be added for flavor and digestive support.

What should you consider when eating a diet rich in fruits and vegetables?
Building a balanced eating pattern centered on fruits and vegetables is more sustainable than skipping meals entirely. Avoid eliminating solid foods, since consuming only liquids for an extended period can cause low energy. Leafy greens, high-fiber fruits, and plenty of water are easy to add to daily meals. Adjust the amount of coffee and sugar in drinks to taste.

Which fruits and vegetables should you choose in season?
Eating fruits and vegetables in season can be more advantageous for flavor and nutritional value. Tomatoes and red peppers are fresher and more affordable in summer, while beets and radish greens are more available in winter. Produce purchased out of season may lose some nutritional value during long-distance transport and storage. Choose local, seasonal produce when possible.