Fruits and vegetables of all varieties contain varying amounts of macronutrients such as carbohydrates, fats and proteins, and micronutrients such as vitamins and minerals. All fruit and vegetable juices are naturally low in sodium and supply potassium along with useful quantities of trace minerals. Manufacturers, however, often add sodium for taste, so check the nutrition facts label if you are trying to lower sodium intake.
Citrus Fruit
Citrus fruits are naturally fat-free, sodium-free, cholesterol-free and rich in vitamin C and fiber. One medium orange has 80 calories, 19 g of carbohydrates with 3 g of dietary fiber and 14 g of sugars. One medium lemon has 15 calories, 5 g of carbohydrates, 2 g of dietary fiber and 2 g of sugars. Examples of citrus fruits include oranges, lemons, limes, mandarins and tangerines.
Dried Fruit
There are higher concentrations of carotene and B-complex vitamins in dried fruit than in fresh fruit. The drying process, however, destroys vitamin E and most of the vitamin C. Manufacturers often replace vitamin C that was stripped in the drying process. Dried fruits are low sodium foods with potassium, calcium, magnesium, iron and copper. A 1/4-cup serving of raisins has 130 calories, 10 mg of sodium, 31 g of carbohydrates, 2 g of dietary fiber and 29 g of sugars. Examples of dried fruits include currants, dates, figs and prunes.
Berries
Berries are a rich source of antioxidants, carotene and vitamin E with small amounts of vitamin B-complex. Blackcurrants are particularly rich in vitamin C. Virtually sodium free, berries provide varying amounts of potassium, calcium, phosphorus and iron. One cup of blueberries has 100 calories, 1 g of total fat, 27 g of carbohydrates, 3 g of dietary fiber and 11 g of sugar. One cup of strawberries provides approximately 50 calories, 11 g of carbohydrates, 2 g of dietary fiber and 8 g of sugars. Examples of berries include blackberries, cranberries, gooseberries, loganberries and raspberries.
Vegetables
Vegetables consist of simple and complex carbohydrates, water and minimal, if any, protein. Vegetables also provide varying amounts of vitamins, minerals and fiber. Light green vegetables contain a large amount of cellulose, an insoluble fiber. Yellow and dark green vegetables contain larger amounts of vitamin A and beta-carotene than light colored vegetables. Dark green vegetables contain several B vitamins as well as calcium, iron, magnesium and vitamin C.
Member Comments