Fruits and vegetables seem to routinely top the list of foods that should make up a significant part of the diet. The USDA and National Institutes of Health both recommend a minimum of five servings of fruits and vegetables each day. Nutritional benefits and the potential of fruits and vegetables to operate as antioxidants generate much of the motivation for keeping these foods plentiful in our daily eating habits.
Vitamins
The rich array of vitamins found in fruits and vegetables account for much of their nutritional value. HealthAlternatives2000.com says that vitamin C -- present in citrus fruits, papayas and strawberries as well as broccoli, brussels sprouts and kale -- has a reputation as an effective antiviral agent. Vitamin K plays a role in both blood clotting and bone health; it occurs in avocados, blueberries, grapes, kiwi, tomatoes and in asparagus, carrots, celery and peas. The help that vitamin A provides to cell reproduction, bone growth and improved immunity is gained by eating grapefruit, mango, guava, bok choy, carrots and broccoli.
Minerals
Potassium -- found in bananas, kiwi, watermelon, lima beans, potatoes and swiss chard -- aids in proper heart function as well as maintaining a normal water balance between cells and body fluid. Blackberries, oranges and dates offer high levels of calcium, as do celery, okra, kale and turnips. The importance of calcium to your system ranges from bone health to the proper passage of nutrients through cell walls. Magnesium also has an important role to play. Crucial in the secretion and function of insulin, magnesium can be found abundantly in bananas, kiwi, raspberries, artichoke, okra and peas.
Dietary Fiber
Dietary fiber helps to normalize bowel movements, lower cholesterol, manage blood sugar levels and aid in weight loss. Nearly all fruits and vegetables provide dietary fiber, but apples, bananas, oranges, pears, peas, broccoli and beans represent the best sources. MayoClinic.com points out that men under the age of 50 should consume 38 g of fiber each day, while men over 50 need 30 g. Women require slightly less, with those under 50 needing 25 g per day and women over 50 requiring 21 g.
Antioxidants
Antioxidants as the substances that protect cells from the potential damage of free radicals. Free radicals can lead to cancer and cardiovascular disease. Vitamins C, E and A operate as antioxidants, as do beta-carotene and lycopene. The best fruits and vegetables for adding antioxidants to your diet include carrots, sweet potatoes, pumpkin, squash, watermelon, oranges, papaya and broccoli. Cancer.gov estimates that 85 percent of American dietary intake of lycopene comes from tomatoes and tomato products.
Benefits
The benefits of fruits and vegetables go beyond the prevention of cancer and heart disease. Harvard.edu reports that multiple studies have determined that high levels of fruit and vegetables can result in a reduction of the risk of stroke by up to 25 percent. These foods are also key components to gastrointestinal health, as the fiber contained in fruits and vegetables soaks up water like a sponge, resulting in a calming effect through the digestive processes. Plenty of fruits and vegetables--particularly those rich in vitamin A--also help maintain your eyesight.
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