Take a Healthy Bite.
Fruits and vegetables are great sources of many vitamins, minerals and other natural substances that may help protect you from chronic diseases. Some of these nutrients may also be found in other healthy foods. Eating a balanced diet and making other lifestyle changes are key to defending your body’s good health.
Diets rich in dietary fiber have been shown to have a number of beneficial effects, including decreased risk of coronary heart disease.
Excellent fruit and vegetable sources: navy beans, kidney beans, black beans, pinto beans, chick peas, black eyed peas, lentils and artichokes.
Healthful diets with adequate folate may reduce a woman’s risk of having a child with a brain or spinal cord defect.
Excellent fruit and vegetable sources: black eyed peas, cooked spinach, great northern beans and asparagus.
Diets rich in potassium may help to maintain a healthy blood pressure.
Good fruit and vegetable sources: sweet potatoes, tomato paste, tomato puree, beet greens, white potatoes, white beans, lima beans, cooked greens, carrot juice and prune juice.
Vitamin A keeps eyes and skin healthy and helps to protect against infections.
Excellent fruit and vegetable sources: sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard greens, kale, collard greens, winter squash, cantaloupe, red peppers and Chinese cabbage.
Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy.
Excellent fruit and vegetable sources: red and green peppers, kiwi, strawberries, sweet potatoes, kale, cantaloupe, broccoli, pineapple, Brussels sprouts, oranges, mangoes, tomato juice and cauliflower.
*According to the Institute of Medicine, a daily intake of 400 g/day of synthetic folic acid (from fortified foods or supplements in addition to food forms of folate from a varied diet) is recommended for women of childbearing age who may become pregnant.