nutrition key nutrients

produce & your health
  • Nutrition In Color
  • Key Nutrients
  • Nutragenomics

Key Nutrients

Fruits and vegetables provide a wealth of key nutrients. You’ve probably noticed in ads and on labels that certain items are promoted as “low in, high in, excellent sources of or good sources of” certain nutrients. Those designations actually are regulated by the Food and Drug Administration.

For something to be labeled “High in” or “excellent source of” a particular nutrient, it must contain at least 20% of the Daily Value (DV) per reference amount.

To qualify as a “Good source of” a named nutrient, an item must contain 10-19% of the DV per reference amount of that nutrient.

Notice the key nutrients and their benefits for some of your favorite fruits and vegetables below.

Key Nutrients Excellent sources Good sources Benefits
VITAMIN A Apricots, Cantaloupe, Carrots, Collard greens, Grapefruit, Kale, Leaf lettuce, Romaine lettuce, Mangoes, Spinach, Sweet potatoes, Tomatoes, Watermelon, Winter squash Green peppers Cell development; vision, skin, hair, nails, teeth, glands and bone health; fights infections
VITAMIN C Broccoli, Brussels sprouts, Cabbage, Cantaloupe, Cauliflower, Chili peppers, Collard greens, Grapefruit, Green peppers, Honeydew, Kale, Kiwifruit, Lemons, Limes, Mangoes, Okra, Onions, Oranges, Papaya, Pineapple, Potatoes, Radishes, Raspberries, Strawberries, Sweet potatoes, Tangerines, Tomatoes, Watermelon Apricots, Artichokes, Asparagus, Bananas, Blackberries, Blueberries, Carrots, Cherries, Corn, Green beans, Nectarines, Peaches, Pears, Plums, Pomegranates Promotes wound healing; healthy teeth and gums; helps control blood cholesterol
FIBER Apples, Pears, Raspberries, Spinach Artichokes, Bananas, Blueberries, Brussels sprouts, Dried figs, Dried plums, Green beans, Kiwifruit, Oranges, Sweet potatoes Aids digestion; lower blood cholesterol; Heart health; weight control; protects against colon cancer
FOLATE Asparagus, Collard greens, Romaine lettuce Artichokes, Beets, Broccoli, Brussels sprouts, Cauliflower, Corn, Kiwifruit, Oranges, Papaya, Peas Reduction of certain birth defects; healthy red blood cells; helps synthesize some amino acids
MAGNESIUM   Artichokes, Corn, Kiwifruit, Okra Muscle and nerve function; steady heart rhythm; healthy immune system; bone growth; metabolism
POTASSIUM   Artichokes, Bananas, Brussels sprouts, Cantaloupe, Corn, Figs, Honeydew, Kiwifruit, Papaya, Pomegranates, Potatoes, Sweet potatoes, Watermelon, Winter squash Healthy blood pressure; fluid balance; metabolism; muscle function
Phytochemicals

As if vitamins and minerals don’t make fruits and vegetables healthful enough, the extra compounds they contain called phytochemicals or phytonutrients pack in even more wholesomeness. In many cases, the phytochemicals are what give the produce its color, so you’ll notice that the produce items listed under a particular phytochemical below often are from the same color category.

Key Nutrients Sources Benefits
ALLICIN Garlic, Chives, Leeks, Onions Heart health; cancer protection; helps prevent increased cholesterol
ANTHOCYANINS Blackberries, Blueberries, Cherries, Eggplant, Kiwifruit, Plums, Strawberries Anti-inflammatory, cancer protection; blood vessel health
LIMONIN Grapefruit, Lemons, Limes, Oranges, Tangerines Cancer prevention; helps prevent increased cholesterol; lung health
LUTEIN Broccoli, Collard greens, Kale, Kiwifruit, Romaine lettuce, Spinach, Swiss chard Eye health
LYCOPENE Papaya, Pink grapefruit, Red peppers, Tomatoes, Watermelon Lower cardiovascular disease; prostate cancer prevention; eye health
QUERCETINS Apples, Broccoli, Cherries, Garlic, Kale, Leaf lettuce, Onions, Pears, Red grapes Allergy inflammation reduction; lung health; cancer protection
SULFORAPHANE Broccoli, Broccoli sprouts, Bok choy, Brussels sprouts, Cabbage, Collard greens, Kale, Rutabagas, Swiss chard, Turnips, Watercress Colon cancer prevention
ZEAXANTHIN Corn, Spinach, Winter squash Eye health
To learn more:

www.fruitsandveggiesmatter.gov/benefits/nutrient_guide.html
www.mypyramid.gov
www.tonytantillo.com/reference/phyto.html

  • Nutrition In Color
  • Key Nutrients
  • Nutragenomics
 
  
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