Wellness Shots and Spices: Boosting Health One Bite at a Time

When it comes to maintaining a healthy diet, incorporating a variety of fruits is essential. Not only do fruits provide essential vitamins and minerals, but they also offer an array of health benefits. Let's delve deeper into the nutritional value and benefits of each of the top 10 healthiest fruits:
Blueberries:

These small, vibrant berries are packed with antioxidants known as anthocyanins, which give them their deep blue color. Antioxidants help combat oxidative stress and inflammation in the body, potentially reducing the risk of chronic diseases such as heart disease and cancer. Additionally, blueberries are rich in fiber, vitamin C, and vitamin K, supporting digestive health, immune function, and bone health.
Apples:

"An apple a day keeps the doctor away" is not just a saying; it holds some truth. Apples are an excellent source of dietary fiber, particularly soluble fiber called pectin, which helps regulate blood sugar levels and promote digestive health by preventing constipation. Furthermore, they contain vitamin C, potassium, and antioxidants like quercetin, which may reduce the risk of heart disease and protect against cellular damage.
Oranges:

Known for their high vitamin C content, oranges are famous for boosting immunity and protecting against colds and other illnesses. Vitamin C is a powerful antioxidant that helps neutralize free radicals in the body, supporting skin health and collagen production. Oranges also contain fiber and potassium, essential for heart health and maintaining healthy blood pressure levels.
Bananas: Bananas are not only convenient and delicious but also highly nutritious. They are an excellent source of potassium, an electrolyte crucial for maintaining fluid balance, nerve function, and muscle contractions. Additionally, bananas are rich in fiber, which aids digestion and promotes feelings of fullness, making them a satisfying snack choice.
Strawberries:

These juicy red berries are not only tasty but also incredibly nutritious. Strawberries are loaded with vitamin C, which supports immune function and collagen synthesis. They also contain antioxidants called flavonoids, which have anti-inflammatory and anticancer properties. Furthermore, strawberries are high in fiber, aiding digestion and promoting gut health.
Avocados:

Unlike most fruits, avocados are unique in that they are rich in healthy fats, particularly monounsaturated fats like oleic acid. These fats are beneficial for heart health, as they can help lower LDL (bad) cholesterol levels and reduce the risk of heart disease. Avocados also provide fiber, potassium, and vitamins E and K, supporting various bodily functions and promoting satiety.
Grapes:

Grapes, whether red, green, or black, are rich in antioxidants like resveratrol, which has been linked to numerous health benefits, including reduced inflammation and improved heart health. They also contain vitamin C and potassium, contributing to immune function and blood pressure regulation. Additionally, grapes are hydrating due to their high water content and make for a refreshing snack option.
Pineapple:

This tropical fruit is not only delicious but also packed with nutrients. Pineapples contain bromelain, a mixture of enzymes that aids in digestion by breaking down proteins. Bromelain also exhibits anti-inflammatory properties and may help reduce the symptoms of conditions like arthritis and sinusitis. Furthermore, pineapples are rich in vitamin C, manganese, and antioxidants, supporting immune function and bone health.
Kiwi:

Kiwifruit is renowned for its exceptionally high vitamin C content, even surpassing that of oranges. This vitamin C powerhouse helps boost immunity, fight off infections, and promote skin health by supporting collagen synthesis. Kiwis are also rich in fiber, aiding digestion and promoting a healthy gut microbiome. Additionally, they provide other essential nutrients like vitamin K, vitamin E, and potassium.
Pomegranates:

Pomegranates are prized for their jewel-like seeds and potent antioxidant content. They contain punicalagins and anthocyanins, which contribute to their impressive antioxidant properties. Pomegranates have been associated with numerous health benefits, including reduced inflammation, improved heart health, and protection against certain types of cancer. Additionally, they provide fiber and vitamin C, supporting digestive health and immune function.
Incorporating these nutritious fruits into your daily diet can help support overall health and well-being, providing a delicious and convenient way to obtain essential nutrients and antioxidants.
Plants are often associated with beauty, vitality, and health, but some species hide a dark secret: their toxicity. Let's take a closer look at the intriguing world of poisonous plants and the dangers they pose to humans and animals.
Understanding Poisonous Plants:

Poisonous plants contain toxins that can cause harm or even death when ingested, touched, or inhaled. These toxins serve as a defense mechanism against herbivores, pests, and competing plant species.
Common Poisonous Plants:

Deadly Nightshade (Atropa belladonna): Known for its shiny black berries, Deadly Nightshade contains alkaloids that can cause hallucinations, delirium, and respiratory failure.

Castor Bean (Ricinus communis): The seeds of the Castor Bean plant contain ricin, a potent toxin that can cause severe abdominal pain, vomiting, diarrhea, and organ failure.
Poison Ivy (Toxicodendron radicans): Contact with Poison Ivy leaves or stems can result in an itchy rash and blisters due to the presence of urushiol oil.

Oleander (Nerium oleander): Oleander contains cardiac glycosides that affect the heart, leading to symptoms such as nausea, vomiting, irregular heartbeat, and death.

Jimsonweed (Datura stramonium): Also known as Devil's Snare, Jimsonweed contains tropane alkaloids that cause hallucinations, confusion, delirium, and paralysis.
Dangers and Precautions:

It's essential to recognize and avoid contact with poisonous plants to prevent adverse reactions. Teach children to identify and steer clear of toxic vegetation, and wear protective clothing when gardening or hiking in areas where poisonous plants may grow.
Treatment for Poisoning:

If exposure to a poisonous plant occurs, it's crucial to seek medical attention immediately. Treatment may include washing the affected area with soap and water, administering activated charcoal to absorb toxins, and providing supportive care to manage symptoms.
Carrots and spinach, two vibrant and nutrient-rich vegetables, are celebrated staples in the culinary world for their versatility, flavor, and health benefits. From vibrant salads to comforting soups, these vegetables lend themselves to a myriad of delicious recipes that nourish the body and tantalize the taste buds. Join us as we delve into the world of carrot and spinach recipes, uncovering their nutritional benefits and sharing mouthwatering dishes to inspire your culinary adventures.

The Nutritional Power of Carrots and Spinach:

Before diving into the recipes, let's explore the impressive nutritional profiles of carrots and spinach and the health benefits they offer.

Carrots:

Carrots are packed with vitamins, minerals, and antioxidants that promote overall health and well-being. They are an excellent source of beta-carotene, a precursor to vitamin A, which supports eye health, immune function, and skin health. Additionally, carrots contain fiber, vitamin K, potassium, and antioxidants like lutein and zeaxanthin, which contribute to heart health, digestive health, and reduced inflammation.

Spinach:

Spinach is often hailed as a nutritional powerhouse, thanks to its abundance of vitamins, minerals, and phytonutrients. It is an excellent source of vitamin K, vitamin A, vitamin C, folate, iron, and calcium, making it essential for bone health, immune function, and blood clotting. Spinach also contains antioxidants like lutein, zeaxanthin, and flavonoids, which have been linked to reduced risk of chronic diseases such as heart disease and certain types of cancer.
Now, let's explore three delectable recipes that showcase the versatility and nutritional benefits of carrots and spinach:

1. Carrot and Spinach Salad with Honey-Lemon Dressing:

• Ingredients:
  • 2 cups baby spinach leaves
  • 1 cup grated carrots
  • 1/4 cup toasted walnuts or almonds
  • 2 tablespoons dried cranberries or raisins
• 2 tablespoons crumbled feta or goat cheese (optional)
  • For the dressing:2 tablespoons extra virgin olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon honey
  • Salt and black pepper, to taste
• Instructions:
  1. In a large bowl, combine baby spinach leaves, grated carrots, toasted walnuts or almonds, dried cranberries or raisins, and crumbled feta or goat cheese (if using).
  2. In a small bowl, whisk together extra virgin olive oil, lemon juice, honey, salt, and black pepper to make the dressing.
  3. Drizzle the dressing over the salad and toss gently to coat.
  4. Serve the carrot and spinach salad immediately as a refreshing side dish or light lunch option. Enjoy the vibrant flavors and nutritious goodness!

2. Creamy Carrot and Spinach Soup:

• Ingredients:
  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 4 cups chopped carrots
  • 4 cups vegetable or chicken broth
  • 4 cups baby spinach leaves
  • 1/2 cup coconut milk or heavy cream
  • Salt and black pepper, to taste
  • Fresh herbs for garnish (optional)
• Instructions:
  1. In a large pot, heat olive oil over medium heat. Add chopped onion and minced garlic, and sauté until softened, about 5 minutes.
  2. Add chopped carrots to the pot and cook for another 5 minutes, stirring occasionally.
  3. Pour in vegetable or chicken broth and bring the mixture to a boil. Reduce heat to low, cover, and simmer for 20-25 minutes, or until the carrots are tender.
  4. Stir in baby spinach leaves and cook for another 2-3 minutes, until wilted.
  5. Use an immersion blender to puree the soup until smooth. Alternatively, carefully transfer the soup to a blender and blend until smooth.
  6. Stir in coconut milk or heavy cream, and season with salt and black pepper to taste. Simmer for another 5 minutes to heat through.
  7. Ladle the creamy carrot and spinach soup into bowls. Garnish with fresh herbs if desired, and serve hot. Enjoy the comforting warmth and nourishing flavors!

3. Carrot and Spinach Quinoa Pilaf:

• Ingredients:
  • 1 cup quinoa, rinsed and drained
  • 2 cups vegetable or chicken broth
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 cup grated carrots
  • 2 cups baby spinach leaves
  • 1/4 cup toasted pine nuts or sliced almonds
  • Salt and black pepper, to taste
• Instructions:
  1. In a medium saucepan, combine quinoa and vegetable or chicken broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is tender and the liquid is absorbed.
  2. In a large skillet, heat olive oil over medium heat. Add chopped onion and minced garlic, and sauté until softened, about 5 minutes.
  3. Add grated carrots to the skillet and cook for another 5 minutes, stirring occasionally.
  4. Stir in cooked quinoa and baby spinach leaves, and cook for another 2-3 minutes, until the spinach is wilted.
  5. Remove the skillet from heat and stir in toasted pine nuts or sliced almonds. Season with salt and black pepper to taste.
  6. Serve the carrot and spinach quinoa pilaf as a nutritious and satisfying side dish or vegetarian main course. Enjoy the hearty textures and delightful flavors!

4.Spinach and Ricotta Tart:

• Ingredients:Pie crust (store-bought or homemade)
• 2 cups fresh spinach
• 1 cup ricotta cheese
• 1 egg
• 1/2 cup grated cheese (such as Parmesan or mozzarella)
• Salt and pepper to taste

1. Instructions:Preheat the oven to 350°F (180°C).
2. In a bowl, mix together the ricotta, egg, and grated cheese. Season with salt and pepper to taste.
3. Roll out the pie crust and place it in a pie dish, then prick the bottom with a fork.
4. Spread the spinach evenly over the bottom of the pie crust and pour the ricotta mixture on top.
5. Bake the tart in the preheated oven for about 25-30 minutes, or until the crust is golden brown and the ricotta mixture is set.
6. Serve hot and enjoy this delicious spinach and ricotta tart!

5.Honey and Spice Roasted Carrots:

• Ingredients:Baby carrots, peeled and halved lengthwise
• Olive oil
• Honey
• Spices of choice (you can use cumin, paprika, or rosemary)
• Salt and pepper to taste

1. Instructions:Preheat the oven to 400°F (200°C).
2. Place the carrots on a baking sheet and drizzle them with olive oil.
3. Mix the honey and spices in a small bowl and pour the mixture over the carrots, making sure to coat them evenly.
4. Season with salt and pepper to taste.
5. Roast the carrots in the preheated oven for about 20-25 minutes, or until tender and lightly golden.
6. Serve the roasted carrots as a side dish for your dinner and enjoy their delicious sweet and savory flavor.

The Health Benefits of Carrots and Spinach:

• Carrots and spinach are both rich in vitamins, minerals, and antioxidants that support overall health and well-being.
• Carrots are particularly high in beta-carotene, which is essential for eye health and immune function. They also contain fiber, potassium, and antioxidants like lutein and zeaxanthin, which promote heart health and reduce inflammation.
• Spinach is a nutritional powerhouse, packed with vitamin K, vitamin A, vitamin C, folate, iron, and calcium. It also contains antioxidants like lutein, zeaxanthin, and flavonoids, which have been linked to reduced risk of chronic diseases such as heart disease and cancer.
• Incorporating carrots and spinach into your diet can help boost your intake of essential nutrients, support healthy digestion, promote cardiovascular health, and strengthen your immune system.

Conclusion:

In conclusion, carrots and spinach are versatile and nutritious vegetables that offer a myriad of health benefits and culinary possibilities. Whether enjoyed raw in salads, blended into soups, or incorporated into hearty pilafs, these vibrant vegetables add color, flavor, and nutritional goodness to any dish. By embracing the nutritional powerhouses of carrots and spinach, you can nourish your body and delight your taste buds with wholesome and delicious meals.

References:

• United States Department of Agriculture (USDA) National Nutrient Database for Standard Reference: Carrots and Spinach
• Harvard T.H. Chan School of Public Health - The Nutrition Source: Vegetables and Fruits
• Mayo Clinic - Nutrition and Healthy Eating: Vegetable of the Month - Spinach
• World's Healthiest Foods: Carrots
• World's Healthiest Foods: Spinach
• Food and Agriculture Organization of the United Nations (FAO): Carrots and Spinach

In today’s fast-paced society, the demand for quick and convenient meals often leads to unhealthy choices. However, the trend towards health-conscious living has sparked a revolution in the takeout industry, with a surge in options that are both nutritious and delicious.

Economical Eats: Budget-Friendly Health 2024

Sees a rise in economical eating trends, with consumers seeking affordable yet healthy takeout options1. The focus is on maximizing nutrition without breaking the bank, utilizing cost-effective ingredients like tinned fish, canned beans, and legumes1.

Plant-Based Popularity: A Green Takeout Revolution 

The plant-based movement continues to grow, with more consumers opting for meatless meals. This year, expect to see a variety of plant-based seafood alternatives, such as carrot lox, and an increase in protein-rich foods like tofu and cottage cheese taking center stage1.
Sustainable Choices: Eco-Conscious Consumption Sustainability is a key factor in food trends, with a push towards eco-friendly packaging and locally sourced ingredients. Consumers are becoming more aware of their ecological footprint and choosing takeout options that align with their environmental values1.
Wellness Shots and Spices: Boosting Health One Bite at a Time Wellness juice shots and a greater use of spices are on the menu for 2024, offering a boost to the immune system and overall health. These small but powerful additions to meals are becoming a staple in health-focused takeout1.
Tech-Savvy Ordering: The Role of Apps and AI Technology plays a significant role in the accessibility of healthy takeout. Food delivery apps and AI-driven recommendations make it easier than ever to choose meals that are good for you and the planet2.

Plant-based seafood alternatives are diverse and innovative, offering a range of flavors and textures that mimic traditional seafood.

Here are some examples:

• Watermelon Tuna: A creative take on raw tuna, often seasoned with ingredients like miso, soy sauce, and nori to achieve a fish-like flavor1.
• Carrot Lox: Carrots roasted with salt and other seasonings to replicate the taste and texture of smoked salmon1.
• Hearts of Palm Lobster: A plant-based alternative to lobster, using the tender texture of hearts of palm1.
• Jackfruit Crab Cakes: Utilizing the flaky texture of jackfruit to create a crab-like experience1.
• Oyster Mushroom Shrimp and Scallops: Oyster mushrooms can be prepared to mimic the texture and taste of shrimp and scallops1.
• Couscous Caviar: Small grains of couscous can serve as a substitute for fish roe1.
• Chickpea Tuna Salad: Chickpeas mashed and seasoned to resemble the taste and consistency of tuna salad1.
• Shiitake Fish: Shiitake mushrooms offer a seafood flavor and can be used as a fish substitute1.

Plant-Based Cuisine: The Rise of Unprocessed Foods and Buckwheat Alternatives

The culinary world is witnessing a significant shift towards plant-based cuisine, with an increasing number of consumers embracing unprocessed foods and seeking healthier alternatives to traditional staples like wheat. This movement is not just a fleeting trend but a profound change in the way we think about food and its impact on our health and the environment.

A Return to Nature In 2024, the spotlight is on unprocessed, whole foods. These foods are minimally altered from their natural state, providing maximum nutritional benefits. The trend is moving away from heavily processed items, with consumers opting for fresh fruits, vegetables, nuts, seeds, and whole grains1.
Buckwheat: The Wheat Alternative Buckwheat, despite its name, is not related to wheat and is actually a gluten-free seed. It’s gaining popularity as a nutritious and versatile alternative to traditional wheat products. Buckwheat is rich in protein, fiber, and essential minerals, making it a staple in plant-based diets1.
Sustainability and Health: Driving Forces The driving forces behind the plant-based trend are sustainability and health. Consumers are increasingly aware of the environmental impact of their food choices and are looking for ways to reduce their carbon footprint. At the same time, the health benefits of a plant-based diet, including lower risks of chronic diseases, are well-documented and appealing to a health-conscious public1.
Culinary Innovation: Plant-Based Creativity Chefs and food manufacturers are responding to this trend with innovative plant-based products and recipes. From buckwheat noodles to plant-based cheeses and meats, the options are expanding. This innovation is making plant-based cuisine more accessible and enjoyable for everyone1.

The Future of Food: Plant-Based and Proud

 As we look to the future, it’s clear that plant-based cuisine will continue to grow in popularity. With its benefits for health, the environment, and animal welfare, this trend is more than just a dietary choice—it’s a lifestyle that’s here to stay.
For more insights into the latest in plant-based cuisine, resources like Food Matters Live and The Food Institute offer a wealth of information on current trends and future predictions12.
This article reflects the growing interest in plant-based cuisine and its role in shaping a healthier, more sustainable future. As the trend continues to evolve, it will undoubtedly bring new flavors, ingredients, and innovations to the forefront of the culinary world.
These alternatives are part of a growing trend to provide sustainable and cruelty-free options that cater to the taste preferences of seafood lovers. For more detailed recipes and ideas, you can explore culinary websites and resources dedicated to plant-based living.

Unprocessed Foods:

Unprocessed foods are those that have undergone minimal or no processing, retaining much of their natural nutritional value. Here are some examples:

• Fresh fruits and vegetables: These are the most basic unprocessed foods, consumed in their natural state1.
• Nuts and seeds: Items like walnuts, pistachios, or almonds are great examples of nutrient-dense, unprocessed foods2.
• Meat: Fresh cuts of meat like chicken or beef, as long as they haven’t been cured or treated with preservatives2.
• Seafood: Fresh fish like salmon, which hasn’t been processed, is another example2.
• Legumes: Beans such as black beans or chickpeas are unprocessed when they’re not canned or altered2.
• Eggs: Whole eggs are a simple, unprocessed food source2.
• Herbs and spices: Used to flavor food in their natural, dried, or ground form1.

These foods form the basis of a healthy diet and are preferred for their whole nutritional benefits.

How can I incorporate more unprocessed foods into my diet?

Incorporating more unprocessed foods into your diet can be a rewarding journey towards better health. Here are some practical steps to help you get started:

1. Clean Out Your Pantry: Remove processed foods from your pantry and refrigerator to make room for healthier options1.
2. Embrace Whole Foods: Stock up on whole foods like fruits, vegetables, whole grains, lean proteins, nuts, and seeds1.
3. Shop the Perimeter: At the grocery store, focus on the perimeter where fresh produce, meats, and dairy are typically located2.
4. Join a CSA: Consider joining a community-supported agriculture (CSA) program to receive fresh, seasonal produce directly from local farms1.
5. Cook at Home: Prepare meals at home using simple, unprocessed ingredients and cooking methods3.
6. Read Labels: When shopping, read labels carefully and choose items with minimal ingredients and no added preservatives or artificial additives3.
7. Plan Meals: Plan your meals ahead of time to ensure you have the necessary ingredients for healthy, unprocessed meals3.

By following these steps, you can gradually shift towards a diet rich in unprocessed foods, which can help manage weight, reduce the risk of chronic diseases, and support overall well-being4. Remember, the key is to start small and make changes that are sustainable for your lifestyle.

Hydration: Staying hydrated is becoming increasingly important, with a focus on understanding the connection between hydration and overall health (https://www.eatingwell.com/article/8018334/top-10-food-nutrition-trends-2023/)1 (https://www.eatingwell.com/article/8018334/top-10-food-nutrition-trends-2023/).
Caesar Everything: Caesar salad is being reinvented with new greens like kale and asparagus, and the dressing is being used in a variety of dishes (https://www.eatingwell.com/top-10-food-nutrition-trends-2024-8415701)2 (https://www.eatingwell.com/top-10-food-nutrition-trends-2024-8415701).
Functional Beverages: Drinks that offer health benefits, such as those with added vitamins or herbal supplements, are on the rise (https://www.eatingwell.com/top-10-food-nutrition-trends-2024-8415701)2 (https://www.eatingwell.com/top-10-food-nutrition-trends-2024-8415701).
Economical Eats: With food prices high, there’s a trend towards more affordable eating options (https://www.everydayhealth.com/pictures/top-healthy-food-trends/)3 (https://www.everydayhealth.com/pictures/top-healthy-food-trends/). More Protein, Less Meat: Plant-based meat alternatives continue to be popular, reflecting a shift towards less meat consumption (https://www.eatingwell.com/article/8018334/top-10-food-nutrition-trends-2023/)3 (https://www.everydayhealth.com/pictures/top-healthy-food-trends/).
Plant-Based Seafood: Alongside plant-based meats, seafood alternatives are gaining traction (https://www.eatingwell.com/article/8018334/top-10-food-nutrition-trends-2023/)3 (https://www.everydayhealth.com/pictures/top-healthy-food-trends/).
Eco-Conscious Drinking: Beverages that focus on sustainability, like alternative coffees and upcycled drinks, are trending (https://www.eatingwell.com/article/8018334/top-10-food-nutrition-trends-2023/)1 (https://www.eatingwell.com/article/8018334/top-10-food-nutrition-trends-2023/).
Functional Foods: Foods that provide additional health benefits beyond basic nutrition are becoming more sought after (https://www.everydayhealth.com/pictures/top-healthy-food-trends/)3 (https://www.everydayhealth.com/pictures/top-healthy-food-trends/).
Choline: There’s an increasing awareness of nutrients like choline, which is essential for liver function and brain development (https://www.everydayhealth.com/pictures/top-healthy-food-trends/)3 (https://www.everydayhealth.com/pictures/top-healthy-food-trends/).
Food for Your Gut: Foods that promote gut health, such as those rich in probiotics, are becoming more popular (https://www.eatingwell.com/article/8018334/top-10-food-nutrition-trends-2023/)3 (https://www.everydayhealth.com/pictures/top-healthy-food-trends/)

Resources on healthy eating

• The Nutrition Source by Harvard T.H. Chan School of Public Health: Offers a comprehensive guide on healthy eating and living, with research highlights and a focus on building healthy meals and sustainable food choices1.
• British Nutrition Foundation: Provides tips, tools, and recipes to make healthier choices, along with information and advice on current nutrition trends2.
• CDC Nutrition: Shares data and statistics on nutrition, including fruit and vegetable intake, sugary drink consumption, and obesity rates, which can help understand current trends and health behaviors3.

Economical Eats: Food prices are expected to increase by 1.2% in 2024, but eating at home could be slightly more economical.
More Protein, Less Meat: The trend towards non-meat protein sources continues, with a focus on whole foods like eggs, tofu, and legumes. 
Sustainable Choices: Sustainable and environmentally conscious eating will be a priority, with an increase in plant consumption.
The Future of Takeout is Healthy 
The future of takeout is bright and healthy. With a growing emphasis on nutrition, affordability, and sustainability, consumers can enjoy the convenience of takeout without compromising their health goals.

Conclusion:

While the natural world is full of beauty and wonder, it also harbors hidden dangers in the form of poisonous plants. By understanding the risks associated with these toxic species and taking appropriate precautions, we can enjoy nature safely and appreciate its diversity.
This article provides an overview of poisonous plants, highlighting common species and their associated toxins, dangers, precautions, and treatment options.

References:

• Peterson, L. E. (2013). A Field Guide to Venomous Animals and Poisonous Plants: North America North of Mexico (2nd ed.). Houghton Mifflin Harcourt.
• Lampe, K. F., & McCann, M. A. (1985). AMA Handbook of Poisonous and Injurious Plants. American Medical Association.

References:

1. Harvard T.H. Chan School of Public Health. (2021). The nutrition source - Fruits and vegetables. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/
2. MedicalNewsToday. (2022). Top 10 healthful fruits. https://www.medicalnewstoday.com/articles/324431