According to the American Council on Exercise, individuals who eat a diet rich in fruits and vegetables reduce their risk of developing stroke, heart disease, diabetes and certain types of cancer. An adult following a 2,000 calorie daily diet should aim to eat 2 cups of fruit and 2.5 cups of vegetables each day. To ensure your body gets the essential nutrients it needs, eat a wide variety of fruits and vegetables in a range of colors.
Fiber
Dietary fiber helps keep your digestive system running smoothly, and a fiber-rich diet may help reduce your risk of developing coronary artery disease, say the Centers for Disease Control and Prevention, or CDC. While all whole fruits and vegetables contain fiber, legumes, peas, lentils and artichokes give you the most fiber per serving.
Vitamin A
Vitamin A promotes eye and skin health, and may help protect your body against infection. The vitamin, found primarily in vegetables, is abundant in squash, pumpkin, sweet potato, turnips, carrots and leafy greens such as spinach, collard greens, kale and Chinese cabbage.
Vitamin C
Vitamin C not only promotes quick healing of small cuts and wounds, it also helps keep your teeth and gums clean between visits to the dentist. Peppers, sweet potatoes, Brussels sprouts, cauliflower and tomatoes represent the best vegetable sources of vitamin C. Look to kiwifruit, strawberries, cantaloupe, pineapple, oranges and mango for a fruity dose of vitamin C.
Calcium
Calcium, although associated with dairy products, may also be found in soybeans, cowpeas and leafy greens like spinach, turnip greens and collard greens. In addition to its positive effect on bone health, calcium plays an important role in healthy functioning of muscles, nerves and glands.
Potassium
Potassium helps your body maintain a healthy blood pressure, helping to prevent hypertension and heart disease. White and sweet potatoes, tomatoes, white beans, carrots and prunes are all rich in potassium.
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