Nutrition in Fruits & Vegetables


Your daily diet isn’t complete without the addition of fruits and vegetables essential to nutrition. Fruits and vegetables are packed with vitamins and minerals, and they contain a limited amount of fat, salt, and sugar. There is a wide variety of fruits and vegetables that you can choose from according to your taste and liking. What can these natural foods do for your health? They protect against diseases by keeping cholesterol, blood pressure, and blood sugar levels low and maintaining a healthy weight. Visit AFC Urgent Care Paramus for more health information and resources

Fruits & Vegetables That Are High in Specific Nutrients

Many different vitamins and minerals are contained in fruits and vegetables that provide a range of health benefits.


Calcium is a crucial mineral for the development of healthy bones and teeth. It also plays a key role in the proper functioning of nerves, muscles, and some glands in the body. Fruits and vegetables rich in calcium include bok choy, figs, oranges, collard green and spinach, green beans, tangerine kiwi fruit, mulberries, and blackberries, papaya, and passion fruit.


Fiber is a plant-based nutrient that the body cannot break down but is important for digestive health and bowel function. Fruits and vegetables containing fiber include carrots, beets, broccoli, collard greens, artichokes, raspberries, Swiss chard, apples, bananas, oranges, strawberries, and guava.


Folate is a B-vitamin needed for breaking down carbohydrates into energy, producing DNA and RNA, and minimizing the risk of congenital deformities, such as a brain defect. Fruits and vegetables rich in folate include asparagus, spinach, lettuce, avocado, banana, mushroom, broccoli, mangos, kiwis, grapefruit, lemons, limes, and pomegranate.


Iron is important for keeping your blood healthy and cells functioning at optimal levels. Iron-rich fruits and vegetables include dried fruits, podded peas, dark leafy greens, asparagus, button mushrooms, acorn squash, leek, strawberries, watermelon, raisins, dates, figs, prunes, and dried apricots.


Magnesium is important for bone health and is involved in dozens of biochemical reactions in your body, such as muscle movement, energy creation, and gene maintenance. Magnesium-rich fruits and vegetables include spinach, swiss chard, edamame, tamarind, potato with skin, okra, acorn squash, artichokes, kale, avocado, figs, banana, and raspberries, guavas, and papayas.


Potassium plays a vital role in the maintenance of healthy blood pressure. Fruits and vegetables that contain potassium include bananas, oranges, cantaloupe, honeydew, apricots, grapefruit, dried prunes, raisins, and dates, spinach, broccoli, mushroom potatoes, peas, cucumbers, and sweet potatoes.


Sodium is necessary for normal cell function in the body but should be consumed in limited amounts. Fruits and vegetables containing sodium include artichoke, tomato, bell pepper, broccoli, carrots, celery, radishes, sweet potatoes, papaya, cantaloupe, and grapes.

Vitamin A

Vitamin A helps with eyes and skin health and fights against infections. Fruits and vegetables containing vitamin A include asparagus, celery, okra, plums, dried apricots, grapefruit, lettuce, mango, spinach, tomato, and watermelon.

Vitamin C

Vitamin C helps with the maintenance of healthy teeth and gums and is necessary for the healing of cuts and wounds, and keeps teeth and gums healthy. Fruits and vegetables containing vitamin C include bell pepper, guava, kiwifruit, oranges, strawberries, broccoli, papayas, kale, tomatoes, and snow peas.

A diet rich in fruits and vegetables is what you need to maintain good health. It’s good for heart and gut health and helps to keep disease at bay. If you lack vital vitamins and minerals from your diet because your vegetable and fruit intake are lacking, at AFC Urgent Care Paramus, we can get you on the right path to optimal health.


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