Key Nutrients in Fruits and Vegetables

Key Nutrients in Fruits and Vegetables

by Posted on: June 27, 2012Categories: LiveWell 24/7   

The Dietary Guidelines for Americans calls for all Americans to eat more nutrient-rich foods. Fruits and vegetables can be great sources of the following important nutrients for a healthy body, inside and out! Below are 8 Key Nutrients, why you need them, and underneath each nutrient are examples of fruits and vegetables that contain that nutrient.

Calcium: Calcium is essential for healthy bones and teeth. It is also needed for normal functioning of muscles, nerves and some glands.

Collard Greens, Cowpeas, Green Soybeans (Edamame), Spinach, and Turnip greens

Fiber: Diets rich in dietary fiber have been shown to have a number of beneficial effects, including decreased risk of coronary heart disease.

Apple, Blackberries, Lentils, Lima Beans, Pear, Pigeon Peas, Pink Beans, Pinto Beans, Raspberries, Spinach, Small White Beans, Winged Beans

Folate: Healthful diets with adequate folate may reduce a woman’s risk of having a child with a brain or spinal cord defect.

Asparagus, Broccoli, Chickpeas, Collard Greens, Endive, Lentils, Lima Beans, Peas, Pink Beans, Pinto Beans, Spinach, Strawberries, White beans

Iron: Needed for healthy blood and normal functioning of all cells.

Lentils, Spinach, White Beans Apricots, Chickpeas, Green Soybeans , Lima Beans, Pigeon Peas, Pink Beans, Pinto Beans

Magnesium: Magnesium is necessary for healthy bones and is involved with more than 300 enzymes in your body! Inadequate levels may result in muscle cramps and high blood pressure.

Almonds, Brazil Nuts, Pinto beans, Spinach, Artichoke hearts, Beet greens –cooked, Black Beans, Butternut squash, Cashews, Chickpeas, Okra

Potassium: Diets rich in potassium may help to maintain a healthy blood pressure.

Apricots, Banana, Broccoli, Cherries, Chickpeas, Kiwifruit, Lentils, Pinto Beans, Potato, Sweet Potato, Tomatoes

Vitamin A: Keeps eyes and skin healthy and helps protect against infections.

Apricots,  Cabbage, Cantaloupe, Carrot,  Hot Chili Pepper, Collard Greens, Grapefruit, Lettuce, Mango, Spinach, Sweet Potato, Tomato, Watermelon

Vitamin C: Helps heal cuts and wounds and keeps teeth and gums healthy.

Apricots, Bell Pepper, Blackberries , Broccoli, Cabbage, Cantaloupe, Cauliflower, Collard Greens, Grapefruit , Guavas, Kiwifruit, Lemon, Lime, Melon, Okra, Onion, Orange, Papaya, Pineapple, Potato, Raspberries, Spinach, Strawberries, Sweet Potato, Tangerines, Tomato, Watermelon


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