What's in Fruits and Vegetables?

2007·0.13 MB·English

by  National Cancer Institute (NCI)

What's in
Fruits and Vegetables?
Fruits and vegetables are a great source PHYTOCHEMICALS
of many vitamins, minerals, and fiber
Phytochemicals (fight-o-chemicals) are
the body needs. They are also packed
naturally occurring substances in fruits
with hundreds of naturally occurring
and vegetables. Phytochemicals may
substances called phytochemicals that help fight to protect your health. Fruits
may help protect against many diseases. and vegetables have hundreds of
And most fruits and vegetables are low
phytochemicals. Phytochemicals work
in fat and calories.
together with vitamins and minerals
to promote good health.
VITAMINS
Here are just a few examples of the
Fruits and vegetables provide many
phytochemicals found in fruits and
important vitamins, like vitamin A and
vegetables:
vitamin C. The body needs vitamins to do
many things. For example, some vitamins • Carotenoids in red and yellow-orange
fruits and vegetables (such as tomatoes,
help the body produce energy. Others
sweet potatoes, carrots)
help keep skin healthy. Many adults do
• Lycopene n tomato-based foods
not get enough vitamins A and C through
(such as to nato sauce, tomato paste)
the foods they eat. The best way to get
• Lutein and zeaxanthin in leafy greens
vitamins is to eat the whole foods that
(such as collard greens, spinach,
contain them like fruits and vegetables.
romaine lettuce)
• Flavanoid^ in brightly colored fruits
MINERALS
and vegetables (such as blueberries,
Fruits and vegetables provide many cherries, strawberries)
important minerals, like potassium and
The vitamins, minerals, fiber,
magnesium. Many adults do not get
and phytochemicals in fruits
enough potassium and magnesium. The
and vegetables combine
body needs potassium to help maintain
for a healtlvprotecting
healthy blood pressure and magnesium
and disease-fighting
to help maintain healthy bones.
effect that you can't get
FIBER
a variety of fruits and
Most fruits and vegetables are a good
vegetables give you all of
source of fiber. One type of fiber can help
lower cholesterol. It also slows down
digestion so that the body can absorb more
nutrients and better control blood sugar
levels. Another type of fiber helps you
get rid of waste and keeps you regular.