Fruits and vegetables occupy two food groups in the U.S. Department of Agriculture's Food Guide Pyramid. The plant-based foods are packed with vitamins and are usually low in fat and calories. The American Heart Association recommends eating at least 4 1/2 cups of fruits and veggies a day. Different fruits and vegetables have different mixes of vitamins, so eating a variety will ensure that your body gets the nutrients it needs.
Vitamin A
Vitamin A nourishes the body by boosting eye health, the immune system and bone growth and facilitating reproduction and cellular activities, according to the National Institutes of Health (NIH). Fruits and veggies with vitamin A include many orange-colored plants, such as carrots, cantaloupes, apricots, papayas, mangoes, passion fruit and peaches. Other fruits and vegetables with vitamin A include kale, spinach, peas, tomatoes, sweet pepper and guava. The Institute of Medicine developed the Recommended Dietary Allowances for vitamin A, which are 900 milligrams (mg) a day for adult men and 700mg a day for adult women.
B Vitamins
B vitamins occur in a variety of forms and offer different benefits. Vitamin B6 is necessary to help the nervous and immune system function, as well as metabolizing protein, according to the National Institutes of Health. B6 is found in fruits and vegetables, such as bananas, avocados and potatoes. Another B vitamin, folate, helps produce and maintain new cells and prevents anemia, according to the NIH. Folate is found in fruits and veggies, including spinach, asparagus, lettuce, avocados, broccoli, tomatoes, oranges, cantaloupes and papaya. The RDA for folate is 400mg a day for adult men and women.
Vitamin C
Vitamin C is an antioxidant that boosts the immune system and offers a variety of other health benefits. As an antioxidant, vitamin C prevents and repairs damage to cells from environmental factors, such as pollution. According to the NIH, vitamin C also helps with collagen production, which makes skin more supple and youthful looking. Foods that are rich in vitamin C include kiwi, oranges, broccoli, guava, cabbage, red pepper, green pepper, strawberries, brussels sprouts, blackberries, blueberries, raspberries, potatoes, papaya, grapefruit, tomatoes, spinach, green peas and cantaloupes. The RDA for vitamin C is 2,000mg daily for adult men and women.
Vitamin E
Vitamin E is another antioxidant that combats the effects of damaging environmental elements, reducing the signs of aging in the skin. Foods that are rich in vitamin E include several nuts and oils, as well as some fruits and veggies. Plant foods with vitamin E are spinach, broccoli, kiwi, tomatoes and mangoes. The RDA for vitamin E is 1,000mg per day for adult men and women.
References
- National Institutes of Health: Office of Dietary Supplements: B6
- National Institutes of Health: Office of Dietary Supplements: Vitamin C
- American Dietetic Association: What is an Antioxidant?
- American Heart Association: Healthy Diet Goals
- National Institutes of Health: Office of Dietary Supplements: Vitamin A
- National Institutes of Health: Office of Dietary Supplements: Folate
Member Comments