Vitamins And Minerals In Fruits And Vegetables Chart
Eating a balanced diet is essential for maintaining good health. Fruits and vegetables are an important part of a healthy diet as they provide essential vitamins and minerals that are necessary for the proper functioning of the body. In this article, we will discuss the vitamins and minerals found in fruits and vegetables and provide a chart for easy reference.
Vitamins in Fruits and Vegetables
Fruits and vegetables are rich in vitamins that play a crucial role in maintaining good health. Below are some of the vitamins found in fruits and vegetables and their benefits:
Vitamin A
Vitamin A is essential for maintaining healthy eyes, skin, and immune system. It is found in fruits such as mangoes, papayas, and apricots, as well as vegetables such as carrots, sweet potatoes, and spinach.
Vitamin C
Vitamin C is an antioxidant that helps protect cells from damage, boosts the immune system, and helps the body absorb iron. It is found in fruits such as oranges, lemons, and kiwis, as well as vegetables such as bell peppers, broccoli, and tomatoes.
Vitamin E
Vitamin E is an antioxidant that helps protect cells from damage and supports healthy skin and eyes. It is found in fruits such as avocados, kiwis, and mangoes, as well as vegetables such as spinach, broccoli, and sweet potatoes.
Vitamin K
Vitamin K is essential for blood clotting and maintaining healthy bones. It is found in fruits such as blueberries, kiwis, and figs, as well as vegetables such as kale, spinach, and Brussels sprouts.
Minerals in Fruits and Vegetables
Fruits and vegetables are also rich in minerals that help maintain good health. Below are some of the minerals found in fruits and vegetables and their benefits:
Calcium
Calcium is essential for maintaining strong bones and teeth. It is found in fruits such as oranges, figs, and kiwis, as well as vegetables such as broccoli, kale, and bok choy.
Potassium
Potassium is essential for maintaining healthy blood pressure and heart function. It is found in fruits such as bananas, avocados, and kiwis, as well as vegetables such as sweet potatoes, spinach, and mushrooms.
Magnesium
Magnesium is essential for maintaining healthy bones, muscle function, and heart health. It is found in fruits such as avocados, figs, and kiwis, as well as vegetables such as spinach, broccoli, and sweet potatoes.
Iron
Iron is essential for the production of red blood cells and maintaining healthy blood. It is found in fruits such as figs, apricots, and kiwis, as well as vegetables such as spinach, broccoli, and kale.
Vitamins and Minerals Chart
Below is a chart that summarizes the vitamins and minerals found in fruits and vegetables:
| Vitamins | Fruits | Vegetables |
|---|---|---|
| Vitamin A | Mangoes, papayas, apricots | Carrots, sweet potatoes, spinach |
| Vitamin C | Oranges, lemons, kiwis | Bell peppers, broccoli, tomatoes |
| Vitamin E | Avocados, kiwis, mangoes | Spinach, broccoli, sweet potatoes |
| Vitamin K | Blueberries, kiwis, figs | Kale, spinach, Brussels sprouts |
| Minerals | Fruits | Vegetables |
| Calcium | Oranges, figs, kiwis | Broccoli, kale, bok choy |
| Potassium | Bananas, avocados, kiwis | Sweet potatoes, spinach, mushrooms |
| Magnesium | Avocados, figs, kiwis | Spinach, broccoli, sweet potatoes |
| Iron | Figs, apricots, kiwis | Spinach, broccoli, kale |
Eating a variety of fruits and vegetables can help ensure that you are getting all the necessary vitamins and minerals for good health. Incorporate different colored fruits and vegetables into your diet to ensure a wide range of nutrients. Remember, a healthy diet is key to maintaining good health!
