Chart Of Vitamins And Minerals In Vegetables And Fruits
Vegetables and fruits are an essential part of a healthy diet. They are packed with vitamins and minerals that are vital for our body's overall well-being. Eating a variety of fruits and vegetables every day can help prevent chronic diseases such as heart disease, stroke, and certain types of cancer.
Vitamin A
Vitamin A is essential for maintaining healthy vision, skin, and immune system. It can be found in carrots, sweet potatoes, spinach, kale, and apricots.
Vitamin C
Vitamin C is an antioxidant that helps protect our cells from damage. It also aids in the absorption of iron and promotes wound healing. Vitamin C can be found in citrus fruits, strawberries, kiwi, broccoli, and bell peppers.
Vitamin E
Vitamin E is a powerful antioxidant that helps protect our cells from damage. It also supports immune function and helps prevent blood clots. Vitamin E can be found in almonds, spinach, sweet potatoes, and avocados.
Vitamin K
Vitamin K is essential for blood clotting and bone health. It can be found in leafy greens such as spinach, kale, and broccoli.
Calcium
Calcium is vital for building and maintaining strong bones and teeth. It also helps regulate muscle function and blood pressure. Calcium can be found in dairy products, broccoli, kale, and figs.
Iron
Iron is essential for the production of red blood cells and carrying oxygen throughout the body. It can be found in spinach, lentils, beans, and fortified cereals.
Magnesium
Magnesium is essential for over 300 biochemical reactions in the body, including regulating blood pressure and maintaining strong bones. It can be found in spinach, almonds, avocados, and bananas.
Potassium
Potassium is essential for regulating fluid balance, muscle function, and blood pressure. It can be found in bananas, sweet potatoes, avocados, and spinach.
Zinc
Zinc is essential for immune function, wound healing, and DNA synthesis. It can be found in oysters, beef, pumpkin seeds, and lentils.
Conclusion
By incorporating a variety of fruits and vegetables into your diet, you can ensure that you are getting a wide range of vitamins and minerals that are essential for your body's overall health. Use this chart as a guide to help you choose which fruits and vegetables to include in your daily meals.
