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Mothers and health practitioners agree that eating fruits and vegetables will help keep the doctor away, keep disease risks low and maintain a healthy weight. Nutrients essential for your body's continued health and longevity are found in abundance in fruits and vegetables. The main nutrients examined are minerals and vitamins, but phytochemicals and antioxidants are also essential.
Vitamins
Vitamins can be found in every food group and in various sources. Vitamins do not provide calories, but they are essential to proper functioning of the body. They are involved in immune function, vision, bone strengthening, and muscle function. Vitamins are sensitive to water, temperature, and freshness of produce. Vitamins A, D, E, and K are fat-soluble vitamins, and your body absorbs them when fat is present in the diet. According to the National Institutes of Health, vitamin A from vegetables such as carrots, is useful for vision, and it helps prevent night blindness. Vitamin D, which is found in fortified milk products, helps to prevent rickets and keep bones strong. Vitamin E, found in nuts and spinach, is a potent antioxidant and helps to keep your cells healthy. Like vitamin E, vitamin K, which is found in nightshade vegetables like broccoli and dark green, leafy vegetables, participates in the blood clotting process. The water-soluble vitamins are the B vitamins and vitamin C. The B vitamins, which include B6, niacin, pantothenic acid, folate, thiamine, and riboflavin, are found in fish, meats, dark, green leafy vegetables, and beans. The National Institutes of Health shows that B vitamins participate in metabolism and cell development. A deficiency in B vitamins can result in different forms of anemia. Vitamin C is a powerful antioxidant and immunity booster, and vitamin C is abundant in citrus fruits, brightly colored bell peppers, and tomatoes.
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