Best Fruits & Vegetables For Your Health | Gardening | Andrew Weil, M.D.

Best Fruits & Vegetables For Your Health | Gardening | Andrew Weil, M.D.


There’s a lot of talk about superfruits and
a lot of these are exotic and they come from far away and are very expensive. I think there
are plenty of domestic fruits that are accessible and relatively inexpensive that are just packed
with nutritional goodness and micronutrients. Probably among the best are berries of all
sorts – I like blueberries, raspberries, blackberries, all of them. They are full of antioxidant
pigments, that deep color is a sign they are very healthy and also they are low on the
glycemic load scale so they don’t disturb blood sugar the way tropical fruits do. So
I think berries are among the best and in addition, the tiny seeds in berries have fiber
in them and there are very significant anti-cancer compounds both in the seeds and in the skins
of those berries as well. I think those are terrific things to have in the diet. I love
to just snack on berries and I keep organic frozen berries in my house and sometimes will
eat them right out of the freezer or put them in a bowl and microwave them for twenty seconds
so they are semi-frozen, I love them that way. I sometimes mix them with yogurt and
they are just great. I also eat dried berries because they can be very good too. Dried blueberries,
dried strawberries, as long as they don’t have added sugar. You want to eat a variety
of vegetables across the color spectrum because each different color has particular health-protective
qualities so it’s really worth thinking about where did you get your orange food from, where
did you get your purple food, your red food. So with vegetables, it’s orange carrots, it’s
red beets, dark leafy greens and white-green celery – all these things are terrific. The
cruciferous vegetables, that is the cabbage family vegetables, are particularly good for
health – broccoli, cauliflower, kale, collards, Brussels sprouts, bok choy. These vegetables
should be eaten frequently and they have cancer-compounds in them, they have significant antioxidant
activity and a whole array of health-protective phytonutrients. Infants and very young children
accept vegetables in purred form in baby food and it is when they are introduced to solid
food that these distastes develop – it has nothing to do with textures. So one way with
kids is to put vegetables in soups and they can be blended or not blended. I think it’s
when we push vegetables on kids and make them think these are the things they are supposed
to be eating that they develop attitudes toward them.