Power Fruits and Vegetables!

power of fruits and vegetables

Hello Kids! I want to go on a fun adventure with you. Next time you to a grocery store or a farmers market, take me with you in your imagination. Do you want to know what my favorite part about fruits and vegetables is? I love the fact that they are not just healthy to eat, but that there are so many awesome colors too. Here are some of my favorites.


Spinach: Have you heard of Popeye the Sailor? He eats a lot of spinach, and you can see the big muscles he has. Spinach helps make your bones and muscles stronger.

sweet potato

Sweet Potatoes: They are so tasty. The orange color is called beta-carotene and your body turns it into vitamin A after you eat it. Vitamin A can make your eyesight better especially at night.


Brussels sprouts: If you get hurt, and you have been eating Brussels sprouts lately, they will help stop the bleeding because they help the blood clot. There are many ways to cook them. They taste the best if you steam or roast them instead of boiling.


Arugula: Arugula is similar to spinach, but it tastes much better. It is full of vitamins and it helps you concentrate. Put it on your veggie pizza.


Beets: Beets tastes great and they are super good for you. They have a lot of vitamins and give you lots of energy to play. They also help you concentrate at school. You can also put them into your power shakes before soccer practice.


Romaine Lettuce: A great ingredient in salads and sandwiches, romaine lettuce is good for your heart, eyes, and bones. It has many important vitamins and minerals.


Potatoes: Potatoes are also very good for you, but not in form of French Fries or Potato Chips! Baked potatoes are the best. Yum! They have a lot of vitamins, fiber and also antioxidants so you don’t get sick.


Broccoli: There is a lot of vitamin C inside of broccoli, which helps your body fight off colds and the flu. Similar to Brussel sprouts, broccoli helps to stop bleeding when you get a cut. Also, broccoli can help your bones and teeth get stronger.


Celery: Celery is good for your digestion, and it also helps if you have a headache. Do you ever feel too nervous? Eating celery can help you to relax.
Celery also has lots of anti-oxidants to make sure you don’t get sick.


Carrots: Carrots are super yummy and very healthy for you! They have lots of vitamins and they are great for your eyesight too! When they are raw, they are crunchy. When steamed, they get softer and taste sweeter. You can eat them cooked or raw.


Apples: If green, yellow or red, sour or sweet, apples are one of the healthiest fruits you can eat. They are full of vitamins and they are very healthy for the heart, teeth and the digestion. No wonder people love the saying “An apple a day keeps the doctor away.” Eating the apple with its skin give you the most health benefits.


Berries: Berries are awesome! They are super yummy and very good for us. Eat them for breakfast, as a snack or put them into your power shake.
Strawberries: contain a lot of vitamin C, which makes your immune system stronger to help you fight colds.
Blueberries and Blackberries are full of antioxidants, and they are also very good for your memory and for your skin.
Raspberries: help you control your weight and your blood sugar levels.
Cranberries: help prevent infections and plaque from forming on your teeth.


Pears:Looking for a crisp and juicy fruit with high water content? Pears are great when you are thirsty. They are filled with fiber so they can you’re your digestion stay healthy. Food Fact: the Endicott Pear Tree is known as the oldest living fruit tree in the U.S.A. It was planted in the 1600s by a settler in the Massachusetts Bay Colony.

peachPeach: A peach is another power fruit. Peaches are full of vitamins and antioxidants. They are also full of fiber.
Peaches are good for your eyesight as well as your kidneys. So, just like apples a peach a day can keep the doctor away.

avocadoAvocado: Avocados are my favorite! They are fruits, not vegetables, with a creamy inside and a big seed in the middle. They contain healthy fat, vitamins, and minerals. An avocado can help keep your blood healthy. You can use it in dips, omelets, sandwiches, salads, and many other dishes.

citrusCitrus: (oranges, lemons, and grapefruits):
These fruits contain a lot of Vitamin C, which helps your immune system stay strong and fight sickness. Citrus fruits may also help keep your gums healthy.

bananaBananas: Known for having potassium, bananas help your heart and blood pressure stay healthy. They also make your bones and teeth strong. You can just peel it and eat it as a snack, have it with your breakfast cereal or you can enjoy it mashed, sliced, or in of a fruit smoothie.

bellpeppersBell peppers: They come in so many colors. Green, yellow, red, orange and purple. As plants, bell peppers are actually fruits, but in cooking terms many people call them vegetables. Red bell peppers usually have more vitamins and nutrients than the other colors.

cherriesCherries: Did you know that cherries could help your sore muscles feel better? They can also fight cancer and if you cannot sleep at night, have a glass of cherry juice for a good night’s rest.

grapesGrapes: Great for your blood vessels, heart health, and brain health! Also, grapes are helpful for bone health and good for your joints. Fun fact: When grapes are placed outside to dry in the sun, they turn into raisins, which are also very healthy. Also, for a fun snack, put grapes in the freezer and eat them ice-cold.

You can eat your fruits and vegetables in many different ways, so have some fun by trying different recipes! Eating a variety of fruits and vegetables will make you strong and give you super power.

What is your favorite fruit, berry or vegetable? Please leave a comment and let me know which one it is and why you like it so much.

Written by Leila Almas, contributing writer to Willy’s Kitchen.


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