I sprinkled seeds for mixed leafy greens in my garden, and I planted a row of spinach, too. With regular watering, the tiny seeds should yield many flavorful salads.

I probably planted more than enough, but I figured I will be sharing with friends and family.

As I covered the seeds with soil, I thought about research linking fruits and vegetables with long-term health.

According to an analysis of data from 100,000 participants, the “magic” number of vegetable and fruit servings for longevity was five: three servings of vegetables and two of fruit. 

That’s about 3 cups of vegetables and 2 cups of fruit. In summer sports terms, a “cup” is about the size of a softball.

When the participants ate five servings a day, they reduced their risk of chronic diseases such as heart disease, cancer and diabetes.

Be inspired to enjoy plenty of berries, such as our in-season strawberries and blueberries. Enjoy grapes and apples. Try a variety of vegetables, including green leafy vegetables, cabbage, carrots, green beans and onions, which are rich in natural plant compounds that fight disease.

Fruits and vegetables should be part of an overall healthy eating pattern that also includes lean protein foods, grains — especially whole grains — and dairy foods or other calcium-rich choices.

Staying healthy involves taking care of yourself on several levels. Besides a healthful diet and physical activity, another component may be just as important: social connections.

Here’s some bad news: being socially isolated can increase your rate of premature death, according to researchers. Too few social connections can affect your immune system, which fights disease; your metabolic system, which converts food to energy; and your endocrine system, which produces and releases hormones that regulate many body processes.

You might want to check in with family and friends regularly, because being connected is not only good for you but also for them.

I may need to invite people out to help me in my garden — or chat across the fence with my neighbors. 

Harvard researchers found that relationships were more important than fame or wealth — or even genetics in some cases — in helping people live a long, healthy life. 

Connect with people in various ways this summer through community gardening, walking outdoors to enjoy the flowers and trying new fruits and vegetables from local gardens.

A few years ago, my former colleague worked on some conversation starter cards for reminiscing. Get together with a friend on a walk or pull some weeds and discuss your responses to a few of these.

• What did your family do to celebrate birthdays when you were a child?
• What type of music did you like when you were in school? Did you play an instrument or sing?
• What type of technology have you found helpful in your life? What could you live without?
• What kind of household chores or farm chores did you do in your youth?
• What was your favorite subject in school? Did you choose a career related to that subject? Why or why not?

Whether you are growing vegetables, sharing produce with neighbors or gathering around a favorite recipe, summer is a great season to nourish both body and friendships.

Spinach Artichoke Dip

2 tablespoons olive oil or your favorite oil
1 large garlic clove, finely chopped
12 ounces fresh spinach, roughly chopped (about 12 cups)
Pinch of red pepper flakes (optional)
1 (14-ounce) can quartered artichoke hearts, drained and coarsely chopped
8 ounces cream cheese, cut into 1-inch blocks
4 ounces fresh mozzarella cheese, shredded
4 ounces plain Greek yogurt
¼ cup Parmesan cheese, finely grated

Heat oil in medium pot over medium heat. Add garlic and cook until fragrant. Add spinach into pot one handful at a time, letting it wilt before adding more. Add crushed red pepper, if preferred. Cook until most of the water has evaporated. Add artichokes and season with salt and pepper, if desired. Cook for 3 minutes. Reduce heat to low, and add cream cheese and mozzarella. Warm until melted. Stir in Greek yogurt and Parmesan cheese. Place in an oven-safe casserole and broil 3-5 minutes until golden. Serve with whole-grain crackers. 

Makes 12 servings. Each serving has 150 calories, 11 grams (g) fat, 7 g protein, 7 g carbohydrate, 1 g fiber and 320 milligrams sodium.

(Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a North Dakota State University Extension food and nutrition specialist and professor in the Department of Health, Nutrition and Exercise Sciences.)

NDSU Agriculture Communication – May 28, 2026

Source: Julie Garden-Robinson, 701-231-7187, julie.garden-robinson@ndsu.edu

Editor: Dominic Erickson, 701-231-5546, dominic.erickson@ndsu.edu