It’s time for our annual “A Dozen Reasons” list to celebrate the bounty of choices in the produce aisle and remind everyone why it’s so important to eat more fruits and vegetables for better health and a longer life.

Nutrient-dense, delicious and filled with goodness, fruits and vegetables offer it all.  Plus decades of nutritional studies (mostly using conventionally grown produce) have shown that a diet rich in fruits and vegetables prevents diseases, improves physical and mental health and increases lifespan. For example, peer reviewed research has shown that if half of Americans increased their daily consumption of fruits and vegetables by a single serving each day, 20,000 cancer cases could be prevented annually.

Here’s our 2025 “A Dozen Reasons” list:

1. Apples: In addition to the many disease-fighting nutrients in an apple, red apples contain an antioxidant called quercetin, which can help fortify your immune system, especially when you’re under stress.  And remember to eat the peel, which is rich in fiber and antioxidants.
2. Avocados: The avocado is virtually the only fruit that contains heart-healthy monounsaturated fat – good fat! Avocados also act as a “nutrient booster” by helping increase the absorption of fat-soluble nutrients such as vitamins A, D, K and E. And, did you know that an avocado’s creamy consistency makes it one of the first fresh foods a baby can enjoy?  Mash some up for your baby/kids today.
3. Bell Peppers: Peppers are rich in Vitamin A and C.  And the yellow, orange and red peppers are also high in beta carotene which has been shown to have cancer-fighting benefits.
4. Berries: Blueberries, strawberries and raspberries are rich in vitamins and antioxidants.  Eat them together for a powerful nutrient-rich punch.
5. Carrots: Carrots are an excellent source of beta-carotene, which is the plant pigment that gives carrots their bright orange color. Beta-carotene is converted by the body to Vitamin A. One medium carrot provides four times the daily value of Vitamin A which helps maintain the health of eyes and skin and reduces the risk of certain cancers.
6. Grapes: Grapes of all colors are a natural source of beneficial antioxidants and other polyphenols, including the stilbenoid resveratrol, which studies have shown positively influence immune function.  Big words to describe a nutritional benefit for this powerful little fruit.
7. Green Beans: A vegetable staple in many households, green beans are a good source of vitamins include Folate, and Vitamin A and C. But did you also know that green beans are a good source of minerals, especially manganese, that supports your metabolism and has antioxidant abilities.
8. Leafy Greens, Like Kale and Spinach: Often referred to as superfoods, studies have recently shown that in addition to disease-fighting characteristics, leafy greens keep your mind healthy too. Peer reviewed research found that people who ate one to two servings of leafy greens per day had slower rates of cognitive decline.
9. Peaches and Nectarines: Juicy and delicious, these fruits provide 10 different vitamins plus fiber and potassium. Pregnant?  Not only are these nutrient-rich fruits good for your growing baby, but the abundance of potassium assists in preventing muscle cramps and keeps energy levels up.
10. Pears: This fruit is high in fiber, a good source of Vitamin C and contains natural antioxidants.  Including pears in your diet lowers the risk of obesity, diabetes and heart disease while promoting a healthy complexion and increased energy.
11. Potatoes: You probably didn’t know that potatoes are an excellent source of Vitamin C. Potatoes are also an energy-packed vegetable that provide the carbohydrates, potassium and vitamins you need to be your daily best.
12. Watermelon: Watermelon is 92% water, making it a delicious way to rehydrate. This popular fruit also contains nutrients that support heart health, like magnesium, which helps keep the heartbeat steady and phosphorus, which has a role in the electrical activity of the heart. Watermelon provides antioxidant-rich phytonutrients too, like beta carotene and lycopene.

Remember, among the biggest benefits of fruit and vegetable consumption are the high levels of antioxidants they provide.  Why are antioxidants so important and how do they work in the body to improve health?  Read this recent blog post by registered dietitian, Dr. Sylvia Klinger, for all the facts.

Follow the advice of the Food and Drug Administration (FDA) and wash your fruits and vegetables.  According to the FDA, washing produce under running tap water can reduce and often eliminate any minute pesticide residues, if present at all, as well as dirt and bacteria.