Most people understand the importance of eating fresh vegetables and fruits each day. Personally, I love eating cantaloupe for breakfast and a colorful broccoli salad for lunch. Though I take a multivitamin each day, I know that there is no substitute for eating fresh fruits and vegetables. When you eat fresh fruits and veggies, you’re getting calcium, fiber, amino acids, and proteins in their purest form. Vitamins can’t always supply you with these and other important nutrients. Check out the benefits of vitamins you can get from your diet that contribute to a healthy body.
Vitamins and Nutrients in Fruits and Vegetables
- Vitamin A: Taking this vitamin can help promote healthy skin as well as good vision. This vitamin also contributes to healthy cell growth and a strong immune system. Sweet potatoes, carrots, and dark leafy greens like spinach are a just a few of the vegetables that contain large amounts of vitamin A. Some fruits with vitamin A include apricots, watermelon, squash, peaches, cantaloupe, and mango.
- Vitamin C: Vitamin C protects and supports the immune system. Also, this vitamin contributes to healthy skin and healthy teeth, aids with tissue repair, and helps wounds to heal. Brussels sprouts, broccoli, cauliflower, spinach, and rutabagas are just a few of the many vegetables that contain vitamin C. Strawberries, cantaloupe, lemons, limes, oranges, and papaya are all fruits that contain this powerful vitamin.
- Vitamin E: Vitamin E is an antioxidant that contributes to healthy vision and skin. This vitamin can prevent cell damage. Some examples of vegetables and other foods that contain vitamin E are kale, broccoli, and dark leafy greens. If you’re looking for fruits that are high in vitamin E, try eating kiwi, avocado, squash, and papaya.
- Potassium: Potassium contributes to healthy brain function and maintains muscle control. It can also help to control a person’s blood pressure and contributes to bone health. Potatoes, white beans, spinach, and mushrooms all contain lots of potassium. Bananas, avocado, acorn squash, guavas, pomegranates, and persimmons are all fruits that offer high amounts of this vitamin.
- Fiber: Fiber supports good digestive health, contributes to a healthy immune system, and can help with weight management. Swiss chard, carrots, beets, and broccoli are all vegetables high in fiber. Apples, bananas, strawberries, blueberries, and raspberries are high-fiber fruits.
- Folate (Vitamin B9): Folate helps maintain good bone health, and it’s needed to create red and white blood cells. It also supports the development of a healthy fetus. Asparagus, beans, spinach, and lettuce all contain folate. Tropical fruits, avocados, strawberries, and oranges are all examples of fruits high in folate.
- Niacin: Niacin can help with heart health, lower cholesterol levels, and add to good digestive health. Vegetables that are high in niacin include mushrooms, peas, broccoli, bell peppers, and asparagus. Peaches, grapefruit, and nectarines are all fruits with a lot of niacin.
- Magnesium: Magnesium boosts metabolism, supports a healthy immune system, and helps promote healthy bones. Spinach, kale, Swiss chard, and beans contain magnesium. Avocados, bananas, and figs are fruits that have a lot of magnesium.
So make it a point to eat more nutrient-filled fruits and veggies this spring!