Produce: The Powerhouse of Nutrients
By: Connie Evers, MS, RD
In addition to color, flavor, and a variety of delightful textures, fruits and vegetables also contain dozens of beneficial nutrients. Produce is particularly high in vitamin A, vitamin C, folate, potassium and fiber.
In addition to color, flavor, and a variety of delightful textures, fruits and vegetables also contain dozens of beneficial nutrients. Produce is particularly high in vitamin A, vitamin C, folate, potassium and fiber (see glossary below for definitions and sources).
Glossary
Fruits and vegetables also contain a whole array of natural chemicals termed “phytochemicals” which promote good health in ways that scientists are just beginning to understand. People who eat mostly plant-based diets tend to have a lower incidence of obesity, cancer and heart disease.
Fruits and vegetables are rich in many nutrients, especially the key nutrients described below:
Vitamin A
Essential for healthy eyes, smooth skin, shiny hair, and healthy bones, teeth and gums. Dark green and deep orange vegetables are especially good sources of beta-carotene, a vitamin A precursor and antioxidant that helps to prevent cell and tissue damage.
Vitamin C
Helps hold cells together, promotes healing of wounds and bone fractures, increases resistance to infection, and increases the amount of iron absorbed from certain foods. Vegetables rich in vitamin C include broccoli, peppers, Brussels sprouts, potatoes, spinach and tomatoes.
Folate
Present in dark green leafy vegetables, is needed for healthy blood cells and is important for cell division, such as in pregnancy and growth.
Potassium
Responsible for maintaining the heart beat, regulating fluid balance, and regulating nerve transmission and muscle contractions. Since potassium is lost in sweat, exercise and hot weather will increase the requirement. Bananas and oranges are especially rich sources of potassium.
Fiber
Fruits and vegetables are a rich source of fiber, especially when the skin or peelings are eaten. Most notable for its role in bowel function, certain fibers also help to modify blood cholesterol and blood sugar levels.