We all know that fruits and vegetables are the foundation of a healthy diet, right? They are low in calories and dense in nutrients, packed with vitamins, minerals, antioxidants and fiber.

Fruits and vegetables are important to our bodies and our smiles. Fruits and vegetables rich in vitamin C are particularly helpful in keeping teeth and gums strong and healthy.

Excellent sources of vitamin C include red and green peppers, kiwi, strawberries, sweet potatoes, kale, cantaloupe, broccoli, pineapple, Brussels sprouts, oranges, mangoes, tomatoes and cauliflower.  All of these foods can be made into great soups (cantaloupe soup, strawberry soup and tomato) are easy to make and make a beautiful addition to any meal. Mango smoothies – YUM!

Hard, crunchy foods such as apples, carrots and celery sticks are also healthy for your smile because eating those helps stimulate your gums. They are also easy to pack in your briefcase, purse, lunchbox or tote so you can eat them on the run.

Doctors recommend that most people eat at least four-and-a-half cups of fruits and veggies every day – but each person is different. And many of us, myself included, struggle to consume the recommended daily minimums of fruits and vegetables.

Websites like www.fruitsandveggiesmatter.gov, hosted by the Center for Disease Control and Prevention can help you figure out how many cups of fruits and vegetables you need and understand what counts as a cup. The site also features a fruit or vegetable of the month, recipes and budget tips.

Do you have a great veggie or fruit recipe? Share it with us in the comments below.