Fruits and vegetables are high in essential vitamins, minerals, fiber and antioxidants. Eat a variety of colors of fresh produce. Different colors represent different types of nutrients. Include vegetables in each meal and enjoy fresh fruit as a dessert or afternoon snack. Eating an array of fruits and veggies will put you on a path to optimal health.
Vitamin A
Keep your eyes functioning at their best by consuming fruits and veggies high in vitamin A. This powerful fat-soluble vitamin also helps regulate your immune system, aids in reproduction and helps with bone growth. You need 2300 to 3000 International Units, or IU, of vitamin A each day, suggests the Office of Dietary Supplements. Apricots, cantaloupe, carrots, spinach and mango each provide more than 1000 IU per 1-cup serving.
Vitamin C
Vitamin C is a water-soluble vitamin that acts as an antioxidant in your body. It helps protect cells against damage from free radicals and helps your immune system function. Women need 75 mg of vitamin C, but men need as much as 90 mg. Smoking will increase your needs by 35 mg. Berries, broccoli, grapefruit, oranges, pineapple and sweet potatoes all provide at least 12 mg of vitamin C per serving, says the Produce for Better Health Foundation.
Vitamin E
Vitamin E is one of the fat-soluble vitamins that you can get from eating fruits and vegetables. This vitamin acts as an antioxidant by fighting free radicals in your body. Having enough vitamin E can help reduce your risk of chronic diseases and fight the signs of aging. You need 15 mg of vitamin E every day. Green vegetables are good sources of vitamin E. A 1/2-cup serving of steamed broccoli has 1.2 mg of vitamin E, while the same amount of sauteed spinach has up to 1.9 mg. One medium kiwi, 1/2 cup of mango slices and a medium raw tomato each contain around 1 mg of vitamin E.
Folate
Folate is one of the water-soluble B vitamins. It is essential for women of childbearing age, because it helps prevent against neural tube defects. Vitamin B also produces and maintains new cells. You need 400 mcg of vitamin B each day. Spinach and asparagus are good sources of folate. A 1/2-cup serving of cooked spinach contains 100 mcg, while four spears of asparagus have 85 mcg. Two spears of broccoli provide 45 mcg, and 1/2 cup of avocado slices has the same amount. Cantaloupe, bananas and papaya each provide 20 to 25 mcg of folate per serving.
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