Whether you’re in top physical shape or struggling with a health concern, anyone can reap the benefits of fresh produce. Vegetables and fruits are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity, and both promote healthy digestion, can fill you up with few calories and little to no fat, and are among the healthiest snack options when on-the-go.

Dark leafy greens and cruciferous vegetables are especially good choices, as are berries and other low-glycemic fruits. Aim for 4-5 servings of vegetables and 3-4 servings of fruit per day – go for a wide range of colors, choose fruit and vegetables that are fresh in season, and buy organic whenever possible especially for the items on the Environmental Working Group’s Dirty Dozen list.

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