Bananas and Vitamin B6

Your nerve signals travel from cell to cell and from the brain to other areas of your body.  Vitamin B6 helps that happen.  If you don’t have enough of this vital vitamin, you might end up suffering from depression, have a shortened attention span and other problems.  Vitamin B deficiencies may also be a cause of Alzheimer’s disease. 

Add a banana to your next bowl of “flakes” for a great start to a healthy day.

The Nutrition of Orange Vegetables and Fruit

Working your way through the rainbow of vegetables and fruits provides delightful nutrition and taste!

What gives vegetables and fruits their bright orange color?  Beta-carotene is the nutrient responsible for fruits and vegetables bright and dramatic orange color, and although the cartenoid is present in a host of toehr vegetables such as spinach and kale and broccoli, the orange ones have the highest concentration. 

But the conspicious hue of the carotenoid does more than just attract your attention.  Once inside the body, it is converted into vitamin A, a powerul antioxidant that contributes to immune health, improves communication between cells and helps fight off cell-damaging free radicals.

Orange foods give you night vision!  They are high in Vitamin A, which is vital for creating the pigment in the retina responsible for vision in low-light situations.  Just think of the benefits for kids:  perfect for beating their friends at hide and seek, spying on their brothers or sisters and spotting boogeymen before they can hide under their beds!!

Here are a few important facts about some favorite orange vegetables and fruits:

• Oranges -The popular vitamin C monster has a huge amount of critical phytonutrients known to lowr blood pressure nd contain strong anti-inflammatoryy properties.  Juice is fine, but the real fruit is even better.  The secret though, is that the orange’s most powerful healing properties are found in the peel.  Suggestions for eating:  Use a zester to grate the peel over bowls of yogurt, other kinds of fruit, salads, or directly into smoothies. 
• Carrot – The snack of choice for Bugs Bunny happens to be the richest carotene source of all.  Suggestions for eating: Baby carrots are perfect plain for dipping or snacking on, of course, but also try shredding carrots into a salad, cakes, or marinara for a hit of natural sweetness, or roasting them slowly in the oven with olive oil and a dash of salt.
• Sweet Potato- The best part about sweet potatos, outside of the beta-carotene, is that they’re loaded with fiber.  That means they have a a gentler effect on blood sugar levels than regular potatoes.  Suggestions for eating: Substitute baked sweet potatos for baked potatoes, mash them up like you would an Idaho, or make fries out of them by tossing spears with olive oil and  roasting in a 400F oven for 30 minutes.
• Winter Squash- A true party bag of nutrients, winter squash is a great source of  a dozen different vitains, including a host of B vitamins, folate, manganese, and fiber.  What does that all mean?  It means feed it to your family and lots of it!!  Suggestions for eating:  The best way is to cut the squash into 1 inch wedges and bake at 375F for 40 minutes until soft and caramelized.
• Cantaloupe- The surge of vitaminn A is important not just for the eyes but also for healthy lungs.  The megadose of vitamin C helps white blood cells ward off infections.  Sliced cantaloupe and yogurt makes a super breakfast or combine the two in a food processor with a touch of honey and lemon and puree into a soup, making a wonderful low-cal dessert.

Yellow foods are close relatives to orange foods and likewise they are rich in carotenoids.  The more common yellow carotenoid is beta cryptoxanthin, which supplies about half the vitamin A as beta-carotene.  Studies show it decreases the likelihood for such diseases as lung cancer and arthritis.

Foods rich in beta-cryptoxanthin help decrease inflammation in the joints ensuring a springy step in kids and a smarter step in adults.  Studies also show that this potent carotenoid may improve the function of the respiratory system.

• Banana- Bananas are loaded with potassium, which will help our bodies form and keep strong durable bones.  They also contain a compound called prebiotic making it easier for eaters to absorb nutrients of all kinds.  Shopping tip:  Not all bananas are equally rich in carotenoids.  Search for those with a deeper gold to their edible flesh.
• Yellow Bell Pepper – Yellow bells are vitamin C treasure finds, providing two and a half times the amount you’d get from an orange.   Suggestions for eating:  Their sweet mellow flavor is perfect for kids, making them a good addtion to stir-fries, sandwiches, or cooked on the grill as a side to chicken.
• Pineapple - This fruit might be high on the list of carotenoid containing fruits, but it does have other benefits, notably an abundance of bromelain, which has strong digestive benefits.  Suggestions for eating:  Skewer chunks and cook on a hot grill for a different sweet taste.
• Corn- This king of the summer barbecue is loaded with thiamin, which plays a central role in energy production and cognitive function.  Boost your family’s brains and their energy levels by serving the kernels.  Suggestions for eating:  Carefully remove the kernels from the cob with a kitchen knife and saute with a bit of olive oil.  Eat as is, or sprinkle the toasty corn niblets on top of soups and salads.
• Yellow squash – With huge doses of fiber, manganese, magnesium, and folate, summer squash shows to be a real nutritional player.  Suggestions for eating:  Drizzle grilled slices with a bit of basil pesto.

Adding the orange fruits and vegetables in your rainbow of eating will provide necessary nutrients and tons of flavor to your meals.  Enjoy the orange!

-VegetableSmarty