Nutrients Found In Fruits & Vegetables

According to the Harvard School of Public Health, eating plenty of fruits and vegetables can help an individual prevent chronic diseases like heart disease, stroke and a painful intestinal ailment called diverticulitis. A diet that includes fruits and vegetables can also help control blood pressure, prevent some types of cancer and prevent vision loss due to diseases that affect the eyes like cataracts and macular degeneration. Fruits and vegetables are thought to be able to do this because of the nutrients that they contain.

Fiber

Dietary fiber is found in fruits and vegetables. It helps prevent constipation, control blood sugar levels and lowers blood cholesterol. There are two types of dietary fiber: soluble fiber, which dissolves in water, and insoluble fiber, which does not dissolve in water. Insoluble fiber promotes regular bowel movements while soluble fiber forms a gel-like material when it dissolves in water. The gel helps control blood sugar and lowers blood cholesterol. Various vegetables and nuts are good sources of insoluble fiber while oats, peas, beans, apples and carrots provide soluble fiber.

Folate

Folate is a naturally occurring B vitamin that is found in foods. It can dissolve in water and is also referred to as a water-soluble vitamin. It is necessary in the production and maintenance of new cells in the body. This is important especially during periods of rapid cell growth and division, such as pregnancy and infancy. The synthetic form of folate, which can be purchased as a supplement, is called folic acid. Folate can be found in leafy green vegetables like spinach, broccoli, lettuce, asparagus and turnip greens. Bananas, lemons, melons and citrus fruits and juices are good sources of folate.

Potassium

Potassium is a dietary mineral that is needed for the proper functioning of the body. It is also referred to as an electrolyte. When potassium dissolves in water, it becomes an electrolyte, a substance that is able to conduct electricity. Potassium is necessary for muscle contraction such as the pumping action of the heart; it is also needed for certain chemical reactions to occur in the body. It can be found in many fruits and vegetables like cantaloupe, bananas, kiwi, carrots, sweet potatoes, tomato paste, tomato puree, apricots, beet greens, white potatoes, white beans, lima beans, cooked greens and prune juice.

Vitamin A

Vitamin A dissolves in fat. Animal foods provide a large amount of vitamin A. Fruits and vegetables provide beta-carotene, which is converted to vitamin A in the body. This vitamin helps in maintaining eyesight and the production of red blood cells. Vitamin A is needed to ensure that the structures that keep out disease-causing organisms, such as the skin and mucus membranes of the eyes, remain moist and intact. The following fruits and vegetables are good sources of beta-carotene: sweet potatoes, pumpkin, carrots, turnip greens, mustard greens, kale, winter squash, cantaloupe, red peppers, spinach and collard greens.

Vitamin C

Vitamin C is a nutrient found in fruits and vegetables. It is important in wound healing, maintenance of the gums and teeth and in absorption of iron by the body. It also strengthens the immune system. Sources of vitamin C include red and green peppers, kiwi, strawberries, sweet potatoes, broccoli, spinach and citrus fruits.