The Nurses' Health Study discovered that participants who ate an average of eight or more servings of fruits and vegetables a day were 30 percent less likely to have a heart attack or stroke. According to the Nutrition Source from the Harvard School of Public Health, nutrients in fruits and vegetables help protect against some types of cancer, lower blood pressure, prevent age-related eye diseases and maintain gastrointestinal health.
Dietary Fiber
Providing both the soluble fiber that helps lower cholesterol and insoluble fiber for gastrointestinal health, the total dietary fiber provided by most of the fruits and vegetables listed in the US FDA's Nutrition Facts is 4 percent to 8 percent of the recommended daily value (DV). However, some supply significantly more. Pears, apples and sweet potatoes provide 16 percent to 24 percent of the daily value, which is based on a 2,000 calorie a day diet. Broccoli, green beans, onions, bananas and oranges have 12 percent DV of fiber.
Vitamin A
Fruits and vegetables top the list of outstanding sources of vitamin A. Leaf lettuce, sweet potatoes and carrots provide between 110 percent to 130 percent of the recommended daily value. One cup of raw spinach has 56 percent DV. Other good vegetable sources include asparagus (10 percent DV), broccoli, iceberg lettuce and summer squash (6 percent each). Good fruit sources of vitamin A include cantaloupe (120 percent DV), grapefruit (35 percent DV), watermelon (30 percent DV), plums and nectarines (8 percent each).
Vitamin C
Oranges are most often associated with vitamin C, but they're not alone. The best sources are kiwi fruit (240 percent DV), broccoli (220 percent DV), bell peppers (190 percent DV), strawberries (160 percent DV), oranges (130 percent DV), grapefruit and cauliflower (100 percent each). The list of those providing between 40 percent to 85 percent of the daily value includes cantaloupe, honeydew melon, pineapples, green cabbage, onions, tomatoes and sweet potatoes.
Potassium
Bananas, kiwi fruit, potatoes, tomatoes and broccoli are especially high in potassium (10 percent to 18 percent). Many fruits supply 7 percent of the daily value, including apples, cantaloupe, grapes, nectarine, oranges, peaches and plums. Vegetables providing between 5 percent and 9 percent DV are asparagus, carrots, cauliflower, celery, green cabbage, mushrooms, summer squash, sweet corn and tomatoes.
Calcium
One orange or one serving of broccoli supplies 6 percent DV of calcium. Grapefruit, tangerines, celery, green beans, cabbage, sweet potatoes and tomatoes provide 4 percent DV. Most of the other fruits and vegetables on the U.S. FDA's list contain 2 percent of the daily value of calcium.
Iron
Vegetables are a slightly better source of iron than fruits. You'll obtain 6 percent DV from potatoes and broccoli, other vegetables supply 2 percent to 4 percent, while the fruits included on the FDA's list have between 0 percent and 2 percent DV.
Flavonoids and Isothiocyanates
Flavonoids are chemicals found in plants that function as antioxidants, decrease the risk of heart disease and may help block the growth of cancerous cells. Red, blue and purple berries and grapes, apples, citrus fruits, onions, broccoli and hot peppers are rich sources of flavonoids.
Isothiocyanates are also phytochemicals that are found in cruciferous vegetables such as Brussels sprouts, cabbage, broccoli and cauliflower. According to the Linus Pauling Institute, these substances have anti-inflammatory and anti-bacterial effects in the body.
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