Fresh Produce Facts: Get to Know Your Nutrients

Every step you take toward eating more fruits and veggies helps you and your family stay healthy. Since eating fruits and vegetables may reduce your family's risk of many diseases, the Dietary Guidelines for Americans recommend eating more fruits and vegetables than any other food group.

Fruits and vegetables can be great sources of the following important nutrients:

Fiber: Diets rich in dietary fiber have been shown to provide a number of health benefits, including decreased risk of coronary heart disease.

Magnesium: Supports normal muscle and nerve function, a steady heart rhythm and a healthy immune system.

Folate: Healthful diets with adequate folate may reduce a woman's risk of having a child with a brain or spinal cord defect.

Potassium: Diets rich in potassium may help to maintain a healthy blood pressure.

Vitamin A: Keeps eyes and skin healthy and helps protect against infections.

Vitamin C: Helps heal cuts and wounds and keeps teeth and gums healthy.

Aim for Variety
Every fruit and vegetable has a unique nutritional “fingerprint.” When striving for good nutrition, aim for variety. All forms of fruits and veggies are healthy options - fresh, frozen, canned, dried and 100% juice. To get the broadest range of nutrients, all colors are important - red, green, yellow, blue, purple, white and orange.