Vitamins in Fruits & Vegetables

Fruits and vegetables contain essential vitamins and nutrients that can help lower blood pressure, reduce the risk of certain cancers and fight heart disease and stroke. Women should aim for 2 to 3 cups of each fruits and vegetables per day. Fruits and vegetables are rich in vitamins and your choice of what to eat can be based on what's in season or what vitamins you want to increase your intake of.


Vitamin A

Vitamin A, also called retinol, is essential for eye and skin health. Vitamin A is an antioxidant, helping your body fight free radicals that can cause tissue and cell damage. Vitamin A is found in vegetables and fruits such as carrots, broccoli, kale, pumpkin, sweet potatoes, cantaloupe and red peppers.

Vitamin C

Vitamin C boosts the immune system and protects against cardiovascular disease, prenatal health problems, eye disease and skin wrinkling.Get plenty of vitamin C by eating red and green peppers, kiwis, strawberries, sweet potatoes, kale, cantaloupe, broccoli, pineapple, Brussels sprouts, oranges, mangoes, tomato juice and cauliflower.

Vitamin E

Vitamin E is an antioxidant that neutralizes free radicals in the body that can cause cell degeneration. Vitamin E also improves circulatory functions and aids in blood clotting. Vitamin E can be found in spinach, broccoli, kiwi, mangoes and tomatoes.

Vitamin K

Vitamin K is primarily beneficial for blood clotting and the body's ability to repair itself and heal wounds. Find this beneficial vitamin in cauliflower, Brussels sprouts, broccoli, lettuce, spinach, tomatoes, cabbage and string beans.

B Vitamins

B vitamins, such as folate, niacin, riboflavin and thiamin, reduce heart disease and stroke, ease stress, alleviate depression, help the nervous system and help break down carbohydrates. B Vitamins can be found in bananas, lentils, chili peppers, dark leafy vegetables, berries and beans.


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