Tip of the Day
Know Your Nutrients
The nutrients in fruits and vegetables vary with the type and color, that's why it is important to eat a variety of them every day. If you're looking to increase a certain nutrient in your diet, it's helpful to know which fruits and vegetables supply what:
- Sources of vitamin A: Orange fruits and vegetables such as carrots, sweet potatoes, pumpkins, cantaloupe, apricots, tomatoes and tomato products; and leafy greens such as spinach, collards, turnip greens and kale
- Sources of vitamin C: Citrus fruits and juices, kiwifruit, strawberries, guava, papaya, cantaloupe, broccoli, peppers, tomatoes, cabbage, Brussels sprouts, and potatoes; and leafy greens such as romaine, turnip greens and spinach
- Sources of folate: Cooked dry beans and peas; oranges and orange juice; deep-green leaves such as spinach and mustard greens
- Sources of potassium: Baked white or sweet potatoes, cooked greens, winter squash, bananas, plantains, many dried fruits, oranges and orange juice, cantaloupe, honeydew and cooked dry beans.
For more information on increasing the amount of a certain vitamin or nutrient in your diet, consult a registered dietitian nutritionist in your area and visit our Vitamins, Nutrients and Supplements section.
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Reviewed May 2013