Fruits and vegetables are rich sources of nutrients that help promote health and prevent disease. Although you can obtain vitamins through supplements, by eating fruits and vegetables you also gain the benefits of natural fiber and naturally occurring substances not found in a pill. The Centers for Disease Control recommends eating fruits and vegetables of different colors each day to get a full range of nutrients.
Vitamin A
Vitamin A contributes to healthy vision and a vigorous immune system, and is necessary for bone growth, reproduction and cell functions. Orange fruits and vegetables, including carrots, sweet potatoes, squash, apricots and mangoes are rich in vitamin A. Dark green leafy vegetables such as spinach, kale and collards are also good sources.
B Vitamins
The B vitamins help form red blood cells and allow your body to make energy from the foods you eat. Vitamin B1, or thiamine, is found in asparagus, mushrooms, sunflower seeds, green peas, tomatoes and eggplant; vitamin B2, or riboflavin, in prunes, mushrooms, spinach and avocados; vitamin B3, or niacin, in mushrooms and sesame seeds; B5, or pantothenic acid, in sunflower seeds, corn, broccoli, squash, cauliflower and strawberries; vitamin B6 in bell peppers, spinach, bananas and currants; B7, or biotin, in Swiss chard; vitamin B12 in fermented plant foods such as tofu; and folate in spinach, broccoli, asparagus, cauliflower and beets. Because the B vitamins are water-soluble, they are not stored in the body and should be eaten daily, according to the Vegetarian Society.
Vitamin C
Vitamin C is needed for healthy skin, bones and connective tissues, and also serves an essential role in the body's ability to heal. Many vegetables provide vitamin C, including broccoli, bell peppers, kale, cauliflower, brussels sprouts, chard, cabbage, snow peas, tomatoes, zucchini, asparagus, celery, parsley and dark leafy greens such as spinach, mustard greens and turnip greens. The citrus fruits -- lemons, limes, oranges, tangerines and grapefruits -- are well known as excellent vitamin C sources, but many other fruits including strawberries, kiwi fruit, cantaloupe and raspberries also provide this vitamin.
Vitamin E
Vitamin E is an antioxidant that helps prevent cell damage and contributes to a healthy immune system. Mustard greens, turnip greens, chard and sunflower seeds are all excellent vegetable sources of this vitamin. Good sources include spinach, parsley, kale, broccoli, brussels sprouts, bell pepper and tomatoes. Two fruits, kiwifruit and blueberries, are also good vitamin E sources.
Vitamin K
Vitamin K is necessary for healthy bones and tissues, and plays an important role in blood clotting. Spinach, brussels sprouts, green beans, broccoli, kale, asparagus, Swiss chard and mustard greens are all excellent sources of this vitamin, while green peas and carrots are good sources. Fruits containing vitamin K include kiwi fruit, blackberries, blueberries and red grapes.
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