|
Thomasville City
Schools |
|
April Fruit and Vegetable of the Month |
|
|
|
ORANGES
Oranges are highly valued for their vitamin C content. The orange is a primary source of vitamin C for most Americans. This wonderful fruit has more to offer nutritionally than just this one nutrient, thus containing sufficient amounts of folacin, calcium, potassium, thiamin, niacin and magnesium. Most of the consumption of oranges is in the form of juice. Eating the whole fruit provides 140% of the recommended dietary allowance for vitamin C, less than the juice, but with more fiber, which is not present in most juices. The fruit is technically a hesperidium, a kind of berry. Florida is the number one citrus producer, producing 70% of the United States crop. Varieties of the fruit include the sweet orange, the sour orange, and the mandarin orange, or tangerine. One medium orange contains 70 calories and 3 grams of fiber. |
|
SPINACH
|
|
Spinach is believed to be of Persian origin and introduced into Europe in the 15th century. Since the early 19th century, spinach has been a very commonly used vegetable in the United States. It is available fresh, canned and frozen. It can be eaten raw or cooked. Spinach may be one of the healthiest foods on earth, qualifying for six Superfood categories: Heart, Eyes, Brain, Skin, Bones, and Immunity. One and a half cups raw (85g) provides a top source of folate, potassium, and magnesium, as well as an excellent source of manganese, and vitamins A, C, and K. This same serving also provides a good source of iron and has just 20 calories. In addition, spinach is a top source of the eye-healthy carotenoids lutein and zeaxanthin, which have shown to lower risk of cataract development. While spinach is very high in calcium, it is also high in oxalates- minerals that interfere with calcium’s bioavailability (i.e., the body's ability to use calcium). However, there's evidence that cooking fruits and vegetables can significantly reduce a food's oxalate content. In addition, Popeye's favorite may help maintain mental sharpness and reduce the risk of cancers of the liver, ovaries, colon and prostate.
|
