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Fruits and vegetables are sources of many vitamins, minerals and
other natural substances that may help protect you from chronic
diseases. Some of these nutrients may also be found in other foods.
Eating a balanced diet and making other lifestyle changes are key to
maintaining your body's good health.
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Fiber |
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Diets rich in
dietary fiber have been shown to have a number of beneficial
effects including decreased risk of coronary artery disease. |
Excellent vegetable sources:
navy beans, kidney beans, black beans, pinto beans, lima beans,
white beans, soybeans, split peas, chick peas, black eyed peas,
lentils, artichokes |
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Folate* |
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Healthful diets
with adequate folate may reduce a woman's risk of having a child
with a brain or spinal cord defect. |
Excellent vegetable sources:
black eyed peas, cooked spinach, great northern beans, asparagus |
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Potassium |
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Diets rich in
potassium may help to maintain a healthy blood pressure. |
Good fruit and vegetable sources:
sweet potatoes, tomato paste, tomato puree, beet greens, white
potatoes, white beans, lima beans, cooked greens, carrot juice,
prune juice |
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Vitamin A |
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Vitamin A keeps
eyes and skin healthy and helps to protect against infections. |
Excellent fruit and vegetable sources:
sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard
greens, kale, collard greens, winter squash, cantaloupe, red
peppers, Chinese cabbage |
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Vitamin C |
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Vitamin C helps
heal cuts and wounds and keep teeth and gums healthy. |
Excellent fruit and vegetable sources:
red and green peppers, kiwi, strawberries, sweet potatoes, kale,
cantaloupe, broccoli, pineapple, Brussels sprouts, oranges,
mangoes, tomato juice, cauliflower |
Good sources: These foods contain 10 to 19 percent of the
Daily Value per reference amount.
Excellent sources: These foods contain 20 percent or more of
the Daily Value per reference amount.
*The Institute of Medicine recommends that women of childbearing age who
may become pregnant consume 400 micrograms of synthetic folic acid per
day to supplement the folate they receive from a varied diet. Synthetic
folic acid can be obtained from eating fortified foods or taking a
supplement.
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