June is national fruits and vegetables month. For vegans, fruits and veggies are our everyday sustenance. It is recommended by the USDA to consume 3 to 5 servings of vegetables per day, with one serving being equivalent to ½-1 cup of raw or cooked veggies.
Fruits and veggies are important sources of essential vitamins and minerals including Vitamin A, Vitamin K and Vitamin B6, dietary minerals and carbohydrates. They are high in fiber and low in fat and calories. Eating these foods helps reduce the risk of certain diseases like heart disease, cancer, type 2 diabetes, kidney stones and obesity. They also contain a variety of other phytochemicals, some of which are antioxidant, antibacterial, antifungal, antiviral and anticarcinogenic properties. There are some vegetables that also contain fiber which is important for gastrointestinal function. Another benefit is the important nutrients that vegetables contain that are necessary for healthy hair and skin.
This may be a good time to encourage the omnivores in our life to choose more fruits and vegetables this month. Here are 7 creative ways to get more fruits and veggies in your diet or the diets of your love ones: