It’s no secret, fruits and vegetables provide many health benefits. Research has shown that people who consume a diet plentiful in fruits and vegetables as part of an overall healthy meal plan are likely to have reduced risk of high blood pressure, heart disease, stroke, type 2 diabetes and certain types of cancers.
The health benefits come from the many nutrients, phytochemicals and fiber these foods contain. Fruits and vegetables are naturally low in fat and calories and provide an abundance of important nutrients necessary for good health. While nutrient content will vary depending on the food, common nutrients found in fruits and vegetables include vitamins A and C, folate, potassium and fiber. Start building healthier meals by making half your plate fruits and vegetables. Different colored fruits and vegetables offer a variety of nutrients as well as flavors and textures that will complement your other meal components.
Start building healthier meals by making half your plate fruits and vegetables.
Start today! Boost your health by regularly including some of these nutrient-rich foods to your healthy plate. Click here to visit the United States Department of Agriculture’s Food Composition Databases website to search for individual foods or nutrients.
Vitamin A: cantaloupe, carrots, cooking greens, pumpkin, red peppers, spinach, sweet potatoes, tomatoes, winter squash
Vitamin C: broccoli, Brussels sprouts, cantaloupe, cauliflower, citrus, cooking greens, green peppers, guava, kale, kiwi, mangoes, pineapple, red peppers, strawberries, sweet potatoes, tomatoes, yellow peppers
Folate: artichokes, asparagus, avocado, broccoli, Brussels sprouts, cooking greens, legumes, lentils, oranges, spinach
Potassium: apricots, avocado, banana, broccoli, carrots, citrus, cooking greens, figs, legumes, peaches, plantains, prunes, raisins, split peas, sweet potatoes, tomatoes, white potatoes
Fiber: artichokes, avocado, berries, carrots, cooking greens, dates, figs, guava, legumes, lentils, prunes, pumpkin, raisins, split peas