Fruit & Vegetable Diet For Nutrition

A fruit and vegetable diet can supply you with many vitamins, minerals and nutrients. Fruits and vegetables also contain fiber. Vegetarians usually eat a lot of fruits and vegetables, and if you are a vegetarian, MyPyramid.gov recommends making sure you get enough protein, iron, calcium, zinc and vitamin B12 from the foods you eat. Fruits and vegetables can give you these nutrients, except for vitamin B12, which you may be able to get from veggie burgers.

Facts

Fruits cleanse the body by increasing the rate of metabolism so the body can eliminate waste at a faster pace. Raw fruits act as alkalizers. Fruit is best for you nutritionally when it is not consumed with foods from other food groups. Slight cooking of vegetables that contain beta-carotene makes those vegetables easier to digest. Green leafy vegetables are high in antioxidant power.

Fruits and Vegetables for Protein

You need protein in your diet because protein is part of what your body is made of, and protein always needs to be replaced. Fruits contain a low amount of protein. Most fruits have only 1g protein per ½ cup serving. Fruits, such as mangoes, pears, pineapples and watermelon, contain no protein. Vegetables, such as beans, are high in protein. One-half cup of cooked small red beans contains 22g of protein, peas contain 4g and corn and cooked spinach contain 3g. Artichokes contain 4g per medium artichoke.

Fruits and Vegetables for Iron

Iron transports oxygen in the blood and can be found in certain fruits and vegetables. Fruits, such as apricots, avocados, bananas, grapes, kiwi, strawberries, blueberries, cherries and oranges, supply 2 percent of your daily value (DV) of iron per ½ cup. Lemons and raspberries supply 4 percent. Beans are an excellent source of iron, and ½ cup of cooked small red beans supplies 40 percent of your DV. One-half cup of adzuki beans supplies 25 percent of your daily iron. Other vegetables that contain iron include collard greens, spinach, turnip greens and peas.

Fruits and Vegetables for Calcium

Calcium is needed for healthy bones, and one medium orange supplies 6 percent of your DV of calcium. One-half cup of kiwi supplies 4 percent, and fruits, such as apricots, strawberries, blackberries, cherries and grapefruit, supply 2 percent. Vegetables, such as a medium-size artichoke, supply 6 percent of your DV of calcium, while ½ cup of cooked small red beans supplies 15 percent. Adzuki beans provide 6 percent. Cooked broccoli gives you 4 percent and cooked spinach gives you 10 percent. Corn, mushrooms and tomatoes contain no calcium.

Fruits and Vegetables for Zinc

Zinc is a mineral good for immunity and healthy glands. It is also responsible for a healthy reproductive system. One cup of apricots, and 1 cup of avocado supplies you with 2 percent of your daily value of zinc. A medium artichoke supplies 4 percent of your DV of zinc. A cup of navy beans supplies 6 percent.