Importance of Fruits and Vegetables

Fruits and vegetables are absolutely necessary to a well-balanced diet. Usually high in water content, fruits provide high levels of fiber as well as a sweet kick that's sure to help you get your sugar cravings under control. Veggies add substance, fibers, B vitamins and other essential nutrients.
Although it's hard to overdo it on fruits and veggies when you are eating a wide variety of them, avoid eating too many that are high in starchy content. Starchy veggies include squash, potatoes, corn and peas, and they should only take up a small part of your overall diet.

Fruits and vegetables are your best bet for essential vitamins and minerals. It’s tempting to just pop a pill and get all the supplements you need, but your body actually does way better with vitamins and minerals absorbed from food. Yet another reason to really commit to veggies and fruit in your diet.

Take a look at the following chart to see what types of vitamins are found in what types of fruits, vegetables and other foods. One note: make sure you know the difference between fat-soluble and water-soluble vitamins. Fat-soluble vitamins are ones you should only take enough of—never too much. You can actually overdose yourself on those. Water-soluble vitamins will just pass through your system in excess amounts, so you don’t have to worry about them as much.

Vitamin	What It Does	How to Get It	Water- or Fat-Soluble
Vitamin A	Helps bones, teeth, skin, and soft tissues stay strong and healthy.	Dark-colored fruit (like plums) Dark leafy vegetables (like chard, spinach, collards, or kale) Egg yolks Milk and dairy with added vitamins (called “fortified”) Beef Fish Liver	Fat-soluble, so be careful not to eat too much. Don’t take Vitamin A supplements if you’re eating the foods listed.
Vitamin C	Helps wounds heal and keeps teeth, gums, and other tissues healthy. Helps your body absorb iron (which you need for your blood).	All citrus fruits/juices Strawberries Tomatoes Broccoli Brussels sprouts Cabbage Cauliflower Potatoes Spinach	Water-soluble. Have as much as you want! But if you’re eating the foods listed, you probably don’t need a supplement.
Vitamin D	Helps you absorb calcium (really important for bones).	Fish (especially salmon, mackerel, herring and other fatty fish) Breakfast cereal with added vitamins (called “fortified”) Milk and dairy with added vitamins (called “fortified”)	Fat-soluble, so be careful not to eat too much. Don’t take Vitamin D supplements if you’re eating the foods listed. Your body can also make vitamin D by soaking up some sunshine! That’s the best way to get it.
Vitamin E	Helps form blood cells. Also keeps hair and nails healthy.	Avocado Dark green veggies (broccoli, spinach, asparagus, collards) Vegetable and nut oils (safflower, corn, sunflower, coconut) Papayas and mangoes Seeds/nuts Wheat germ	Fat-soluble, so be careful not to eat too much. Don’t take Vitamin E supplements if you’re eating the foods listed.
Vitamin K	Helps your blood clot when it needs to—like if you cut yourself.	Dark green veggies and dark leafy greens (spinach is great, also broccoli, Brussels sprouts, collards, asparagus) Cauliflower Cereal Fish Beef Liver Eggs	Fat-soluble, so be careful not to eat too much. Don’t take Vitamin E supplements if you’re eating the foods listed.
Vitamin B1 (thiamine)	Helps turn food into energy.	Dried milk Eggs Enriched bread and flour Lean meats Legumes (dried beans) Nuts and seeds Organ meats Peas Whole grains	Water-soluble. Have as much as you want! But if you’re eating the foods listed, you probably don’t need a supplement.
Vitamin B2 (riboflavin)	Helps your body process other vitamins and build blood cells.	Dairy products Eggs Green leafy vegetables Lean meats Legumes Milk Nuts	Water-soluble. Have as much as you want! But if you’re eating the foods listed, you probably don’t need a supplement.
Vitamin B3 (niacin)	Good for skin and nerves. Also can help lower your cholesterol.	Avocado Eggs Enriched breads and fortified cereals Fish (tuna and salt-water fish) Lean meats Legumes Nuts Potato Poultry	Water-soluble. Have as much as you want! But if you’re eating the foods listed, you probably don’t need a supplement.
Pantothenic acid	Helps digest food. Also important for hormones and cholesterol.	Avocado Broccoli, kale, and other vegetables in the cabbage family Eggs Legumes and lentils Milk Mushroom Organ meats Poultry White and sweet potatoes Whole-grain cereals	Water-soluble. Have as much as you want! But if you’re eating the foods listed, you probably don’t need a supplement.
Biotin	Same as pantothenic acid.	Chocolate Cereal Egg yolk Legumes Milk Nuts Organ meats (liver, kidney) Pork Yeast	Water-soluble. Have as much as you want! But if you’re eating the foods listed, you probably don’t need a supplement.
Vitamin B6	Helps maintain brain function and assists in building red blood cells.	Avocado Bananas Beans Meat Nuts Poultry Whole grains	Water-soluble. Have as much as you want! But if you’re eating the foods listed, you probably don’t need a supplement.
Vitamin B12	Also good for digestion and red blood cells.	Meat Eggs Fortified foods such as soymilk Milk and milk products Organ meats (liver and kidney) Poultry Shellfish	Water-soluble. Have as much as you want! But if you’re eating the foods listed, you probably don’t need a supplement.
Folate (folic acid)	Important for red blood cells and also helps form DNA.	Asparagus and broccoli Beets Brewer's yeast Beans Fortified cereals Green, leafy vegetables Lentils Oranges Peanuts Wheat germ	Water-soluble. Have as much as you want! But if you’re eating the foods listed, you probably don’t need a supplement.