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Nutrition Picks
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When it comes to produce and
nutrition, you already know a lot of the basics. If you
want something with vitamin C, you head for an orange,
right? But did you know that a kiwifruit ranks high in
vitamin C, too? And then there's fiber. Just about everyone
knows that prunes are a good source, but you can also
find plenty of fiber in raspberries.
HIGH IN FIBER
| Blackberries |
Grapefruit |
Kiwifruit |
Oranges |
Raspberries |
Fruits and vegetables containing fiber do so much more
than help to maintain a healthy digestive tract. Studies
have shown that diets high in fiber (and low in fat) help
to prevent high blood pressure, heart disease, stroke,
certain types of cancer and the most common form of diabetes.
A fiber-rich diet may also protect against colon cancer.
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TOP 12 HIGH IN VITAMIN
A
| Apricots |
Cantaloupes |
Carrots |
Collard Greens |
| Leaf lettuce |
Romaine lettuce |
Mangoes |
Nectarines |
| Spinach |
Sweet potatoes |
Hot chile
Peppers |
Peaches |
The old saying about carrots being good for your eyes
is true. Carrots, like the other fruits and vegetables
listed here, are high in vitamin A, which promotes good
vision, specialty in dim light. Vitamin A also helps to
form and maintain healthy skin, teeth, mucous membranes,
and skeletal and soft tissue. Some research indicates
that vitamin A may increase resistance to infection in
children.
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TOP 12 HIGH IN VITAMIN
C
| Broccoli |
Cantaloupes |
Cabbage |
Cauliflower |
| Grapefruit |
Green peppers |
Brussel sprouts |
Kiwifruit |
| Oranges |
Papayas |
Strawberries |
Mustard greens |
This essential vitamin has multiple benefits: keeping
teeth and gums healthy, aiding in iron absorption, maintaining
normal connective tissue and healing wounds. Vitamin C
may also help in preventing cataracts.
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HIGH IN IRON
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GOOD SOURCE OF IRON
| Chickpea |
lentils |
lima beans |
pink bean |
| small white
bean |
winged beans |
Iron is good for the blood; in particular, it's essential
to the formation of hemoglobin, which carries oxygen in
the blood, and myoglobin, which carries oxygen in muscles.
To help your body absorb iron from fruits and vegetables,
try to include a food item high in vitamin C in the same
meal.
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TOP 12 SODIUM- FREE
FAVORITES
| Apples |
Avocados |
Bananas |
Bell Peppers |
| Cucumbers |
Eggplant |
Grapefruit |
Kiwifruit |
| Mushrooms |
Oranges |
Potatoes |
Summer Squash |
For those watching their sodium intake to reduce the risk
of hypertension or high blood pressure, there is a wide
variety of delicious, sodium-free fruits and vegetables
that can be included in a sodium-free or low-sodium diet
plan.
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TOP 12 GOOD SOURCES
OF FOLATE
| Asparagus |
Endive |
Lime Beans |
Pigeon Bean |
| Pinto Bean |
Strawberries |
Chickpea |
Lentils |
| Mustard Greens |
Pink Bean |
Spinach |
White bean |
Essential to the growth and function of new cells, folate,
also know as folacin acid, is important in every diet,
but especially for pregnant women. Folic acid may lower
the rate of some birth defects such as spina bifida. It
may also be helpful in the prevention of cancer of the
cervix.
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Note
!
The
Nutrition area is for helpful information only. This site
does not support anyone making their own medical
decisions relating to nutrition. Always see a doctor or
registered dietitian for a complete nutrition plan.
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