June is National Fruits & Vegetables Month, and it serves up as a powerful reminder of how fresh produce supports good health.
On January 7 2026, the US Department of Agriculture announced new Dietary Guidelines for Americans, Eat Real Food, which prioritizes protein, and higher intake of fruits and vegetables than the previous food pyramid. The earlier pyramid encouraged daily consumption of whole grains as the foundation of the diet, whereas new guidelines recommend three servings of vegetables and two servings of fruits each day. A substantial amount of research demonstrates health benefits of consuming a wide variety of fruits and vegetables, which can be easily incorporated into any diet. There are several studies that stand out.
Grapes: Those who plan to spend time outdoors may benefit from eating grapes, according to a new study showing that grape consumption can alter how the skin behaves at the genetic level. After two weeks of consuming three servings of grapes daily, participants showed signs of improved skin protection and reduced oxidative stress from UV exposure. They also exhibited lower levels of malondialdehyde, a marker of oxidative stress. Previous research has demonstrated that grapes can increase the skin’s resistance to UV radiation in 30% to 50% of people.
The scientists found that eating grapes stimulated significant changes in gene expression both between individuals and within the same individual over time. They identified changes in gene activity with increased keratinization and cornification, processes that help form the skin’s protective outer barrier against environmental damage.
Co-author John Pezzuto, Ph.D., Professor and Dean of the College of Pharmacy and Health Sciences at Western New England University, said, “The changes in gene expression indicated improvements in skin health. Beyond skin however, it is highly likely that grape consumption affects gene expression in other somatic tissues of the body, such as liver, muscle, kidney and even brain. This helps us understand how consumption of a whole food, in this case grapes can affect our overall health.”
Watermelon: An icon of the summer picnic, watermelon is as nutritious as it is large typically weighing between 10 and 25 pounds. Data from the National Health and Nutrition Examination Survey (NHANES) showed that people who regularly consumed watermelon also had higher intakes of dietary fiber, magnesium, potassium, vitamins C and A, and the carotenoid lycopene while consuming lower amounts of added sugars and saturated fat. Through its conversion to nitric oxide, watermelon-derived L-citrulline (the precursor to l-arginine) may improve vascular function, including arterial stiffness and blood pressure.
One serving of watermelon (about one cup) provides about 15% of the daily value of vitamin C.
Vitamin C remains one of the most clinically validated antioxidants and is widely recognized for its role in immune support and oxidative stress modulation. Its benefits extend beyond simply “fighting free radicals,” to supporting redox balance, protecting DNA integrity, and contributing to telomere maintenance, foundational mechanisms associated with healthy aging and cellular vitality. Although vitamin C supplementation is highly recommended to support these functions, conventional vitamin C supplements are rapidly absorbed and cleared from the body.
C-Fence™ delivers vitamin C gradually, helping maintain steadier plasma and intracellular levels. The optimized bioavailability may provide continuous support against oxidative stress, potentially enhancing DNA protection and supporting the upstream processes involved in efficient mitochondrial energy production.
It is also worth noting that some research has focused on groups of phytocompounds common across multiple fruits and vegetables. For example, researchers analyzing data from 124,805 individuals found that daily consumption of flavonoid-rich fruits such as apples, grapes and berries consumed daily may reduce the risk of all-cause mortality and major chronic diseases. Individuals with the greatest diversity of dietary flavonoids, flavonoid-rich foods or specific flavonoid subclasses had a significantly lower risk (6–20%) of all-cause mortality, cardiovascular disease, type 2 diabetes, cancer, respiratory disease and neurodegenerative disease.
Avocados: A 30-year study involving more than 110,000 health professionals found that participants who consumed at least two servings of avocado per week had a lower risk of cardiovascular disease compared to those who rarely ate avocados. Additionally, replacing fat-containing foods such as butter and cheese with avocado was associated with a lower risk of cardiovascular disease. Researchers reported that replacing just half a serving per day of margarine, butter, egg, yogurt, cheese or processed meats such as bacon with the same amount of avocado was associated with a 16% to 22% lower risk of cardiovascular disease events.
Spinach and Kale: Over the past decade, kale has come to symbolize a rigorously healthy lifestyle. Green leafy vegetables (GLV) are rich in vitamins C and E, minerals and carotenoids such as beta-carotene and lutein. Researchers suggest that consuming green leafy vegetables is associated with a reduced risk of various diseases, including metabolic syndrome (MetS). The authors write, “GLVs promote a healthy state and alleviate disease states. They possess antioxidant, anti-inflammatory, and other biological properties. Their role in the prevention of MetS is related to the fact that metabolic diseases are exacerbated by inflammation and oxidative stress.”
Bamboo shoots: A popular vegetable in Asian cuisine, bamboo shoots may also positively impact human health. In a systematic review of 16 studies, in vivo research showed that bamboo extracts improved glycemic control and bowel function, while also demonstrating antioxidant and anti-inflammatory activity.
Broccoli sprouts: Another symbol of healthy eating, broccoli sprouts are rich in sulforaphane (as is broccoli), which has previously been shown to reduce the risk of colon cancer. It also has other benefits. In a 12-week study involving 89 overweight and obese individuals with elevated fasting blood sugar, participants in the sulforaphane group showed a considerably higher average reduction in fasting blood sugar compared to placebo. Researchers also examined participants’ gut bacteria, and identified a bacterium capable of interacting with sulforaphane, potentially further enhancing its effectiveness.
The Spice of Life: Turmeric
At the base of the Anti-inflammatory Food Pyramid™ developed by esteemed physician Dr. Andrew Weil are herbs and spices, with a particular emphasis on curcumin (turmeric). While curcumin has a strong flavor profile that may not appeal to everyone, supplementation may help bridge the gap.
However, curcumin is notoriously difficult to absorb. Although many suppliers have attempted to improve absorption by adding piperine, results have often remained limited. TurmXTRA™ 60N addresses this challenge through a patented water-dispersible technology that delivers clinically proven efficacy at just 250 mg. The formulation contains 60% curcuminoids with minimal excipients.
Supported by seven studies including two pharmacokinetic, four human clinical trials and one meta-analysis TurmXTRA™ has demonstrated superior absorption and statistically significant improvements in joint comfort, muscle recovery, and mobility. One clinical comparison found that 250 mg of TurmXTRA™ matched the bioavailability of 1575 mg of a leading turmeric-piperine combination, showing an 11-fold increase in the relative bioavailability of total curcuminoids despite using a 10-fold lower curcuminoid dose.
In another study, a single daily 250 mg dose of TurmXTRA™ delivered curcuminoid bioavailability equivalent to that achieved with three 500 mg doses of a standard 95% turmeric extract. This finding highlights the efficiency of the delivery system, achieving comparable exposure with substantially lower intake.
A newly published study also demonstrated that TurmXTRA™ supplementation may provide tangible skin health benefits. Participants who consumed 250 mg of TurmXTRA™ glow once daily for 90 days experienced increased skin hydration and glow, along with a reduction in the intensity of pre-existing blemishes. In addition, self-assessment data supported these findings, with participants reporting noticeable improvements in skin texture, radiance, hydration, glow, and overall skin tone evenness.
Conclusion
Diet can be the difference between good health and poor health. Incorporating fruits, vegetables and spices such as turmeric (or supplements) into the diet can help improve overall well-being and support long-term health. As more varieties of exotic produce enter the American market, it has become easier to meet the recommended daily intake of fruits and vegetables. Additionally, many of these foods can be cooked or prepared with turmeric, to enhance both flavor profile and potential health benefits.
Reviewed by Sneha Sawant Desai, PhD
