Key Nutrients in Fruits & Vegetables
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. Click the links to see a list of fruits & veggies that carry the label of “high” and “good” sources for these nutrients.
- Calcium: Calcium is essential for healthy bones and teeth. It is also needed for normal functioning of muscles, nerves and some glands.
- Fiber: Diets rich in dietary fiber have been shown to have a number of beneficial effects, including decreased risk of coronary heart disease.
- Folate: Healthful diets with adequate folate may reduce a woman’s risk of having a child with a brain or spinal cord defect.
- Iron: Needed for healthy blood and normal functioning of all cells.
- 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.
- Potassium: Diets rich in potassium may help to maintain a healthy blood pressure.
- Sodium: Needed for normal cell function throughout the body. Most diets contain too much sodium which is associated with high blood pressure.
- Vitamin A: Keeps eyes and skin healthy and helps protect against infections.
- Vitamin C: Helps heal cuts and wounds and keeps teeth and gums healthy.
Take a closer look at the Fruit and Vegetable Nutrition Database for key nutrients in individual fruits and vegetables.
