Everyone's Nutritional Needs: Fruits and Vegetables

You could say that fruits and vegetables are a nutritional deal. Fruits and vegetables are packed with vitamins, minerals, and fiber. What’s more, most fruits and vegetables are naturally low in fat and calories, and are cholesterol-free. In addition, a diet with lots of fruits and vegetables may lower risks for some cancers and heart disease.
Fruits and vegetables supply the following health-promoting, disease-fighting nutrients:

•  Antioxidants, such as vitamins C and E and the minerals zinc and magnesium, which have been shown to increase immune function and possibly decrease the risk of infection or cancer
•  Carotenoids, including beta-carotene, which are pigments that give fruits and vegetables their color and may also offer health benefits
•  Phytochemicals, which are plant chemicals that may be disease fighters. Scientists also are trying to determine if other substances in plant foods protect against cancer.

If you’re trying to lose weight, you’re better off consuming more fruits and vegetables than eating packaged low-fat snacks, which usually are low in important vitamins and minerals. While fresh fruits and vegetables often taste best, frozen and canned products are also nutritious and may be more convenient throughout the year.
The following list matches fruits and vegetables with the essential vitamins and other nutrients they provide.

High in Vitamin A and/or carotenoids Apricots Broccoli Calabasa Cantaloupe Carrots Kale, collards Leaf lettuces Mangoes Mustard greens Papaya Pumpkins Red peppers Romaine lettuce Spinach Sweet potatoes Tomatoes Turnip greens Winter squash (acorn, hubbard)Good Fiber Sources Apples Bananas Blackberries Blueberries Brussels sprouts Carrots Cherries Cooked beans and peas Dates Grapefruit Kiwi fruit Pears Prunes Raspberries Spinach Strawberries Sweet potatoes High in Vitamin C Apricots Bell peppers Broccoli Brussels sprouts Cabbage Cantaloupe Cauliflower Chili peppers Collards Dark green leafy vegetables Grapefruit Honey dew melon Kiwi fruit Mangoes Mustard greens Oranges Orange juice Pineapples Plum Potatoes with skin Spinach Strawberries Tangerines Tomatoes Watermelon

Good Folate Sources Beets Blackberries Boysenberries Broccoli Brussels sprouts Cabbage Chickpeas Cow peas Dry beans Kiwi Leafy green vegetables Lentils Loose leaf lettuce Okra Oranges Orange juice Pineapple juice Plantains Peas Peanuts Strawberries Sweet cornGood Calcium Sources Dark-green leafy vegetables Kale Mustard greens Bok choy Turnip greens Good Potassium Sources Bananas Broccoli Cantaloupes Dates Dried apricots Dry beans, peas, lentils Grapefruit juice Mangoes Orange juice Parsnips Plantains Potatoes Prunes Raisins Spinach Sweet potatoes Swiss chard Winter squashes