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The nutrient goodies in fruits and vegetables

Posted 10/20/2015

Eating just about any fruit or vegetable will help you reach the suggested goal of five servings a day, but certain types of fruits and vegetables should be eaten more often because of their nutritional value. Varying choices increases the likelihood of getting all the nutritional advantages of fruits and vegetables. For the best results, the National Cancer Institute suggests choosing:

  • at least one daily serving of a vitamin A-rich fruit or vegetable
  • at least one daily serving of a vitamin C-rich fruit or vegetable
  • at least one daily serving of a high fiber fruit or vegetable

The lists below categorize some different nutrients and some of the fruits and vegetables in which they can be found.

The Nutrient Goodies in Fruits and Vegetables

Vitamin A Vitamin C Calcium
  • Sweet potatoes
  • Yams
  • Carrots
  • Pumpkin
  • Winter squash
  • Mangoes
  • Papayas
  • Cantaloupe
  • Peaches
  • Apricots
  • Nectarines
  • Broccoli
  • Spinach
  • Kale
  • Greens
  • Broccoli
  • Cantaloupe
  • Cauliflower
  • Grapefruit
  • Oranges
  • Tangelos
  • Kiwi fruit
  • Peppers
  • Tomatoes
  • Strawberries
  • Spinach
  • Greens
  • Brussels sprouts
  • Nopales
  • Prickly pear fruit
  • Broccoli
  • Bok choy
  • Greens
  • Spinach
  • Kale
  • Swiss chard
  • Rhubarb
  • Figs
  • Navel oranges
  • Tamarind
  • Mulberries
  • Nopales
  • Dry beans
Iron Potassium Fiber
  • Dried fruit
  • Elderberries
  • Mulberries
  • Tamarind
  • Cooked beans
  • Artichoke
  • Cassava
  • Swiss chard
  • Collard greens
  • Hominy
  • Jerusalem artichoke
  • Kale
  • Peas
  • Potatoes (with skin)
  • Oranges
  • Potatoes
  • Bananas
  • Watermelon
  • Dried fruits
  • Lima beans
  • Chinese cabbage
  • Beet greens
  • Head lettuce
  • Spinach
  • Tomatoes
  • Potatoes
  • Prickly pear fruit
  • Nopales
  • Brussels sprouts
  • Broccoli
  • Pumpkin
  • Pears
  • Blueberries
  • Apples
  • Carrots
  • Mushrooms
  • Turnip greens
  • Potatoes (with skin)
  • Green onions
  • Spinach
  • Strawberries
  • Cooked beans

Take advantage of fresh fruits and vegetables. Their bright color, vibrant flavor, and variety in texture complement any meal. Best of all, fruits and vegetables are nutritious, make easy snacks and desserts, and cost less than the typical snack fare.

Email or call Susan Lednicky, nutritionist, at 702-257-5548.

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