Fruit and vegetable benefits

Health & Fitness Nutrition

There are so many reasons to eat fruits and vegetables everyday.

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 defending your body’s good health.

Fibre
Diets rich in dietary fibre have been shown to have a number of beneficial effects including decreased risk of coronary artery disease. Excellent vegetable sources: Kidney beans, black beans, pinto beans, white beans, soybeans, split peas, chickpeas, black eyed peas, lentils, artichokes.

Folate*
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, asparagus avacado

Potassium
Diets rich in potassium may help to maintain a healthy blood pressure. Good fruit and vegetable sources:
Sweet potatoes, tomato paste, tomato puree, white potatoes, white beans, cooked greens, carrot juice, prune juice.

Vitamin A
Vitamin A keeps eyes and skin healthy and helps to protect against infections. Excellent fruit and vegetable sources: Sweet potatoes, pumpkin, carrots, spinach, red peppers, Chinese cabbage

Vitamin C
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, 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.

*According to the Institute of Medicine, a daily intake of 400 µg/day of synthetic folic acid (from fortified foods or supplements in addition to food forms of folate from a varied diet) is recommended for women of childbearing age who may become pregnant.

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