The Rising Cost of Groceries: Why Fruits and Veggies Are Worth It

Eating a variety of fruits and vegetables is one of the best known strategies to support gut health. Many fruits and vegetables are packed with fibre, such as corn, snow peas, apples, bananas, and onions. Eating enough fibre helps prevent constipation and reduce risk of digestive diseases such as diverticulosis, inflammatory bowel diseases (IBD) and colorectal cancer. Fibre plays a key role in helping you feel full longer, making it easier to achieve and maintain a healthy weight. 

Prebiotics is a type of fibre that feeds the good bacteria in your gut. Many fruits and vegetables are rich in prebiotics including bananas, onions, garlic, asparagus, and apples.  A well-balanced gut microbiome supports digestion, regulates the immune system, produces neurotransmitters to help stabilize mood and reduces inflammation. Try this Edamame and Asparagus Salad recipe for help support your gut health. 

Your bone density (bone strength), peaks at around 25 to 30 years old. The loss of bone density as you get older can increase your risk for bone fractures and osteoporosis, a condition where your bones become porous and weak due to the loss of bone tissue. Osteoporosis Canada highlights a study that found only 44% of people discharged from the hospital for a hip fracture return home; 56% will end up in another hospital, in rehab, and/or long-term care facilities. This highlights the serious impact of bone fractures on the overall quality of life as we age.  Research has found that higher fruit and vegetable intakes have been associated with higher bone density and less bone loss over time.

Important nutrients for bone health include calcium, magnesium, and vitamin K. Calcium is the most well-known nutrient for strong bones. In addition to getting calcium from dairy and fortified sources, calcium can also be found in vegetables like broccoli, squash, edamame, and Bok choy. Give this Ginger Garlic Soup with Bok Choy and White Kidney Beans recipe a try!

Magnesium helps your body utilize calcium and vitamin D. Research has found that a lower intake of magnesium is associated with lower bone density and increased risk of fractures. Magnesium is found in fruits and vegetables such as bananas, avocados, spinach, and potatoes. Magnesium can be lost when foods are cooked so it’s best to minimize their cooking time. This Thick Avocado Banana Smoothie recipe can be a great addition to your diet.

Vitamin K helps keep bones strong, reducing fracture risk and preventing bone loss. With just 1 serving (1 cup raw or ½ cup cooked) of leafy greens a day, you can get your daily requirement of vitamin K! Other fruits and vegetable sources of vitamin K include cruciferous vegetables (Brussels sprouts, broccoli, kale, cabbage), kiwis, blueberries, and avocados.

There are many supplements in the market that claim to promote hair, skin, and nail health, especially with a focus on biotin (a B vitamin) and collagen. However, there is limited research on the effectiveness of supplementation. A well-balanced diet plays a crucial role in maintaining healthy hair, skin, and nails by providing these essential nutrients through food.

B vitamins are responsible for the maintenance of healthy body cells and skin. Instead of supplements, try to get enough B vitamins through whole foods.  Good sources of B vitamins include oranges, avocados, sweet potatoes, and spinach. Canada’s fortification program also mandates the addition of B-vitamins in flour to help prevent nutrient deficiencies. Can you think of a delicious B-vitamin rich meal? How about a whole-wheat sandwich loaded with avocado, spinach, and grilled mushrooms? Or give these Sweet Potato Energy Balls a try.

Vitamin C also plays an important role in your hair, skin, and nails. Vitamin C maintains your skin’s elasticity, helps with wound healing, and builds collagen. Vitamin C is abundant in citrus, kiwi, mango, broccoli, tomatoes, and dark leafy greens. Vitamin C is a water-soluble vitamin which can be lost during cooking so it’s best to minimize their cooking time. Try adding this Roasted Beet Salad with Orange and Feta to your collection of recipes.

Fruits and vegetables are rich in antioxidants such as vitamins, minerals and phytonutrients. Antioxidants help your body fight infections by protecting immune cells from oxidative damage and reducing inflammation. Deficiencies in vitamin A, vitamin C and vitamin E have been associated with weakened immunity and an increased risk of infections.

Did you know that the vibrant red, orange, and yellow hues of many fruits and vegetables come from vitamin A? This makes it easy to remember which foods are rich in this essential nutrient! Carrots, cantaloupes, mangoes, bell peppers, and sweet potatoes are all good sources. But don’t forget—green leafy vegetables like spinach and kale are packed with vitamin A, too.

Vitamin A and vitamin E are both fat-soluble vitamins, meaning they’re best absorbed when eaten with healthy fats. While vitamin A is abundant in colourful produce, vitamin E is found in foods like avocados, spinach, Swiss chard, and bell peppers. Adding a source of healthy fat—like olive oil, nuts, or seeds—can help your body make the most of these vitamins. Give this Harissa Chickpea and Roasted Veggie Sheet Pan Meal a try.