Fruits and Vegetables

By Dr. Donald A. Ozello DC

Fruits and vegetables are essentials for our health. Consume five to nine servings of fruits and vegetables daily as part of your health oriented nutritional strategies. Choose a wide array of fruits and vegetables for best results.

Fruits and vegetable contain a multitude of essential nutrients. These vitamins, minerals and phytochemicals provide our bodies’ necessary fuel and health promoting elements. Fruits and vegetables supply nutrients in their natural quantities, qualities and balances.

Fruits and vegetables are available in a wide variety of colors and tastes. Numerous choices are available for all seasons and meal types. The versatility of fruits and vegetables allows them to be eaten with meals and as in-between meal snacks.

Energy. Energize your body by consuming low glycemic index foods. Fruits and vegetables provide a steady, long-term fuel source. In comparison simple sugars such as cakes and chips possess a high glycemic index. These unhealthy foods cause a spike and drop in your blood glucose and energy levels.

Eat low glycemic index foods for snacks to give your body and your brain a boost of long-standing fuel. This longer lasting fuel prevents fatigues and yields better mental and physical health results. Time your meals and snacks to maintain a healthy and steady supply of fuel throughout the day. For example, cherries, apricots and carrots are easily transported low glycemic index fruits and vegetables.

Nutrient Density. Most fruits and vegetables are low in calories and high in nutrient content. The ratio of nutrients to calories is called nutrient density. In most cases, the higher a food’s nutrient density the healthier it is for you.

Fruits and vegetables contain health promoting vitamins and minerals in a small amount of calories. This quality makes them great foods for weight control, disease prevention and athletic performance. For example, watermelon and cantaloupe are low in fat, low in calories, high in water and possess a large number of vitamins and minerals.

Health Promotion. Fruits and vegetables possess disease fighting and health promoting vitamins, minerals, and phytochemicals. These nutrients boost immunity and decrease inflammation. Fruits and vegetables come in various colors. Newly discovered phytochemicals give fruits their colors.

Eating a wide variety of fruits and vegetables provides an array of nutrients to prevent and manage disease. The disease fighting properties of some fruits and vegetables has been well known for years. For example, citrus fruits such as lemons and oranges are high in vitamin C and prevent scurvy.

Eat a high number of various fruits and vegetables daily. Fuel your body with consistent consumption of nutrient dense fruits and vegetables throughout the day. Manage disease causing inflammation and boost your immune system with a healthy dose of fruits and vegetables.

Dr. Donald A. Ozello DC

Dr. Donald A Ozello DC is the owner and treating doctor at Championship Chiropractic located at 2595 S. Cimarron Rd, Suite #100, Las Vegas, NV 89117.  His web address is and he can be contacted at (702) 286-9040 and .

Dr. Donald A. Ozello DC writes a weekly health, fitness, exercise and nutrition column for The Las Vegas Informer. His is also published in OnFitness magazine,,, and

Dr. Donald A. Ozello DC is an award-winning public speaker. He has spoken to various groups on health, fitness, exercise and nutrition topics. His mission is to educate and inspire others to live healthier, fitter, more functional lives.

Dr. Donald A. Ozello DC loves to exercise. Bike riding and kettlebell training are his current favorite forms of exercises. He credits “The Godfather of Fitness” Mr. Jack LaLanne as an early influence on his life.

Before pursuing his career in Chiropractic, Dr. Donald A. Ozello DC served in the United States Navy aboard the USS Bremerton, SSN 698.

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