FRUITS AND VEGETABLES

Why are they important to people with SCI?

Fruits and vegetables are a valuable part of your daily diet since they have no cholesterol and almost all are naturally low in calories, fat and sodium. All fruits and vegetables are good for you. However, be sure to include every day those foods high in vitamins A, C and fiber. Diets rich in vitamins A and C help keep your skin and gums healthy and may help your body resist urinary tract and other infections.

Many fruits and vegetables are also good sources of folacin, a B vitamin that helps form red blood cells and antibodies in the immune system. (Note: Smoking and drinking alcohol interfere with the absorption of vitamins A and C.)

Fruits and vegetables are good sources of fiber which help promote a heathy digestive tract and may prevent cancer of the colon and/or rectum. Most fruits and vegetables contain potassium. This nutrient is necessary for persons with SCI to regulate blood pressure, heart and kidney function, maintain fluid balance in the body, and aid nerve function and muscle contraction.

What are the nutritional values of popular fruits and vegetables?

While all fruits and vegetables are good for you, they do vary in their nutrition content. To get the most nutritional value, choose fresh produce. Count only 100% fruit juice as fruit. Fruit punch, "ades" and most fruit drinks contain only a little juice and lots of added sugars. Frozen, dried, and canned fruit are also good choices as long as they do not contain heavy syrups or extra sweeteners.

If you are cooking vegetables, choose a quick-cooking method such as steaming or microwaving. Overcooking can destroy their vitamin and mineral content. When serving vegetables, go easy on the sauces and toppings--particularly ones with butter, margarine, mayonnaise, cheese or salad dressing--which add sodium and fat.

What are the Recommended Daily Amounts?

It is recommended that we eat 2-4 servings of fruits and 3-5 servings of vegetables each day. A serving is 1/2 cup cooked vegetable or canned or chopped fruit, 1 cup raw vegetables, 3/4 cup fruit or veetable juice or 1 medium piece of fruit.

SCI & Nutrition Facts is supported by the Rehabilitation Research and Training Center in Community Integration for Individuals with Spinal Cord Injury at Baylor College of Medicine and TIRR (The Institute for Rehabilitation and Research), Houston, TX, which is funded by the National Institute on Disability and Rehabilitation Research of the U.S. Department of Education under grant #H133B40011. The U.S. Department of Education does not necessarily endorse the information in SCI & Nutrition Facts.