Fruits

1. By: Marcella Paulo Fruits

2. What is a fruit? • Reproductive of the plant that holds the seeds. Examples: Eggplant • Tomatoes • Peppers • Cucumbers • Eggplant • Pumpkins • Squash • Okra Pumpkin Okra

3. Tomatoes These nutrients are good for: 1 tomato, raw, 2 3/5-in. diam. • Protein: May serve as enzymes, structural elements, hormones, immunoglobulin, and many other functions. • Calcium: It is the key for the health of your bones and teeth, but it also affects your muscles, hormones, nerve function, and ability to form blood clots. • Iron: It helps to transport oxygen throughout the body. • Sodium: It maintains fluid equilibrium, Nerve impulse transmission is assisted by sodium, muscles contract and relax with help from sodium. (Just in moderation) • Vitamin A: It helps bone growth, reproduction, immune system health and healthy vision. • Vitamin C: It reduces the severity of cold symptoms, useful for allergy control, helps with cancer prevention and is an important factor in collagen production. • 123 grams • 22 Calories • 1 gram of Protein • Trace of Fat • 0 milligram of Cholesterol • 12 milligrams of Calcium • 0.3 milligrams of Iron • 6 milligrams of Sodium • 52 re of Vitamin A • 16 milligrams Vitamin C 1 cup, canned, solids and liquid • 240 grams • 46 Calories • 2 grams of Protein • Trace of Fat • 0 milligram of Cholesterol • 72 milligrams of Calcium • 1.3 milligrams of Iron • 24 milligrams of Sodium • 17 re of Vitamin A • 34 milligrams Vitamin C

4. Peppers These nutrients are good for: 1 pepper, sweet, raw • Protein: May serve as enzymes, structural elements, hormones, immunoglobulin, and many other functions. • Calcium: It is the key for the health of your bones and teeth, but it also affects your muscles, hormones, nerve function, and ability to form blood clots. • Iron: It helps to transport oxygen throughout the body. • Sodium: It maintains fluid equilibrium, Nerve impulse transmission is assisted by sodium, muscles contract and relax with help from sodium. (Just in moderation) • Vitamin A: It helps bone growth, reproduction, immune system health and healthy vision. • Vitamin C: It reduces the severity of cold symptoms, useful for allergy control, helps with cancer prevention and is an important factor in collagen production. • 74 grams • 15 Calories • 1 gram of Protein • Trace of Fat • 0 milligram of Cholesterol • 7 milligrams of Calcium • 0.2 milligrams of Iron • 2 milligrams of Sodium • 13 re of Vitamin A • 60 milligrams Vitamin C

5. Cucumbers These nutrients are good for: ½ cup, with peel, slices • Protein: May serve as enzymes, structural elements, hormones, immunoglobulin, and many other functions. • Calcium: It is the key for the health of your bones and teeth, but it also affects your muscles, hormones, nerve function, and ability to form blood clots. • Iron: It helps to transport oxygen throughout the body. • Sodium: It maintains fluid equilibrium, Nerve impulse transmission is assisted by sodium, muscles contract and relax with help from sodium. (Just in moderation) • Vitamin A: It helps bone growth, reproduction, immune system health and healthy vision. • Vitamin C: It reduces the severity of cold symptoms, useful for allergy control, helps with cancer prevention and is an important factor in collagen production. • 52 grams • 8 Calories • Trace of Protein • Trace of Fat • 0 milligram of Cholesterol • 8 milligrams of Calcium • 0.2 milligrams of Iron • 1 milligrams of Sodium • 3 re of Vitamin A • 2 milligrams Vitamin C

6. Squash These nutrients are good for: 1 cup, summer, sliced, cooked, drained • Protein: May serve as enzymes, structural elements, hormones, immunoglobulin, and many other functions. • Calcium: It is the key for the health of your bones and teeth, but it also affects your muscles, hormones, nerve function, and ability to form blood clots. • Iron: It helps to transport oxygen throughout the body. • Sodium: It maintains fluid equilibrium, Nerve impulse transmission is assisted by sodium, muscles contract and relax with help from sodium. (Just in moderation) • Vitamin A: It helps bone growth, reproduction, immune system health and healthy vision. • Vitamin C: It reduces the severity of cold symptoms, useful for allergy control, helps with cancer prevention and is an important factor in collagen production. • 185 grams • 68 Calories • 2 grams of Protein • 4 grams of Fat • 0 milligram of Cholesterol • 48 milligrams of Calcium • 0.7 milligrams of Iron • 496 milligrams of Sodium • 57 re of Vitamin A • 10 milligrams Vitamin C 1 cup, winter, cubes, baked • 210 grams • 151 Calories • 2 grams of Protein • 4 grams of Fat • 0 milligram of Cholesterol • 52 milligrams of Calcium • 1.0 milligrams of Iron • 384 milligrams of Sodium • 538 re of Vitamin A • 19 milligrams Vitamin C

7. Which of the vegetables in this categories provide the most nutrients? • Between the four fruits that I picked (Tomatoes, Peppers, Cucumbers, and Squash), the Winter Squash would be the one with more nutrients, like Vitamin A (538re), considering that a Male (9-13 years old) needs 600re, a Male (14-18 years old) needs 900re, a Female (9-13 years old) needs 600re and a Female (14-18 years old) needs 700re, the Squash will stay inside the essential portion of Vitamin A given more than 59% of the daily necessary for all categories. • It is a good source of Sodium too, the essential portion of Sodium for all ages is 1,500mg per day and the Squash gives 384mg of sodium what is inside the necessary limit. • Squash is a good source of Vitamin C (19mg), The essential for a Male (9-13) is 45mg, for a Male (14-18) is 75mg, for a Female (9-13) is 45mg and for a Female (14-18) is 65mg.

8. Table of Nutrients **No value established

9. How to select your vegetables • Consider the intended use. For example, canned tomatoes may be less expensive, can be kept on hand and take less time to prepare. • Buy in season. Vegetables that are purchased in season usually will give you the best quality and best buy. • Consider the storage available. Buy only what you can store and use within the recommended time. • Handle produce gently. The bruised parts are most likely to spoil. • Choose high-quality vegetables. Poor-quality vegetables usually have lower food value, less flavor and more waste. • Just before going to the grocery store checkout counter, pick up frozen vegetables that are frozen solid and get them to your freezer as quickly as possible. • Buy canned vegetables in cans without any signs of damage. • Dried Vegetables should be in tightly sealed in undamaged packages.

10. How to store your vegetables • To maintain food value, flavor, color and texture, store them properly. Most fresh vegetables should be kept cold and humid. • To increase storage humidity, keep vegetables in a plastic bag or in the hydrator (crisper) compartment of the refrigerator, or both. • Sort vegetables before storing and remove any with bruises or soft spots. • If you wash vegetables before storing them, drain them well. • Store frozen vegetables at 0 degrees Fahrenheit or lower; they can be stored for 8 to 12 months. • Store canned vegetables in a cool, dry place and use within a year for top quality. • Store dried vegetables in an airtight container in a cool, dry place. Use them within a few months.

11. Which of these vegetables can you grow in North Dakota? • Cucumbers • Okra • Eggplant • Peppers • Pumpkins • Summer Squash • Winter Squash • Tomatoes

12. How much these vegetables cost? • Green Cucumber – 79¢ each** • Red Peppers – $1.99 each** • Grape Tomatoes - $1.99 a pack with 10oz** • Canned Tomato Juice - $1.99 each can** • Canned Pumpkin - $2.99 each can** • Tomatoes - $1.59 each lb.** • Roma Tomatoes - $1.29 each lb.** **According to Edgeley Food Center