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Vitamins And Minerals In Fruits And Vegetables Chart

Fruit And Vegetable Serving Suggestions For Your Familys Health

Fruits And Veggies Vitamins And Minerals A-Z| Fruit And Vegetables Eatwell Guide|Quality Parameters

Vegetables and fruit are a handy snack food and are easily carried to work or school. Include them in everyones meals and snacks for a healthy, well-balanced diet. Some suggestions include:

  • Keep snack-size fruit and vegetable portions easily accessible in your fridge.
  • Keep fresh fruit on the bench or table.
  • Add fruit and vegetables to your favourite family recipes or as additions to your usual menus.
  • Use the colour and texture of a variety of fruit and vegetables to add interest to your meals.
  • Think up new ways to serve fruits and vegetables.

Some simple ways to serve fruits and vegetables include:

  • fruit and vegetable salads
  • vegetable soups
  • snack pack, stewed or canned fruits or dried fruits.

Limit fruit juice, as it does not contain the same amount of nutrients as fresh fruit. It also contains a lot of sugars. These sugars are not necessarily good for your health, even though they are natural. Instead, have a drink of water and a serve of fruit.

Vitamin C In Scallions

100 grams of Scallions contains only 32 calories in total. It contains essential vitamins and minerals such as sodium and vitamin C. It contains 5.5% of calcium and 8.2% of iron. The magnesium content in scallions is 18.8 mg.

Scallions are an excellent source of multivitamins that reduces cancer risk. It is also a hurdle for obesity and blood pressure. It can tackle diabetes in a good way due to its high nutritional profile.

Visit The Local Farmers Market

In addition to shopping in grocery stores, people can use their SNAP dollars at most farmers markets.

The Double Up Food Bucks program, which is currently active in 25 of the 50 states, helps individuals get more for their money at the farmers market. It matches every dollar a person spends, meaning they can get twice the produce for the same price.

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Vitamin C In Sweet Potato

Sweet potatoes are nutritious and delicious vegetables. It is the most favorite vegetable of winter. 100 grams of sweet potatoes contain 86 calories that are quite enough to work.

The protein content in it is 1.6 grams. The carbs content is 20.1 grams. It is also rich in magnesium content which is 2.4 mg.

Sweet potatoes give many health benefits. They play an important role in the prevention of vitamin A deficiency. They improve blood sugar regulation and increase insulin sensitivity.

Healthy Nutritious Food Poster Vegetable And Fruit Vitamin Chart Poster

Pin by nisha on vegetables and vitamins
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  • Also Check: What Is Vitamin K Good For In The Body

    Vitamin C In Asparagus

    100 grams of Asparagus contains 22 calories only. It also has a minor amount of Sodium and Fat content. Vitamin C in 100 grams of asparagus serves 5.6 mg. It is the richest source of Vitamin A and C.

    Asparagus is rich in Vitamin K content which helps in bone health and blood clotting. It is also rich in antioxidants which reduce the heart attack risk.

    Nutrients In Fruits And Vegetables Chart 33 Nutrient List Of 92 Fruits Vegetables Seeds & Super Foods

    I was at the grocery store one day and I suddenly realized there were not a single chart, table, or diagram showing me what nutrients were in any of the dozens of different fruits and vegetables.

    As soon as I got home that day, I started doing some research and I could not find a single chart that listed all the different nutrients and fruits and vegetables.

    Instead of complaining or blaming anyone, I decided to do something about it and I made this Nutrient Chart listing 33 nutrients from 92 fruits, vegetables, and a few superfoods.

    What I quickly started to find was that this information was out the on government websites.

    However, it still wasnt what I was looking for.

    What I was looking for was a chart that had a list of every single common fruit and vegetable that I would typically see at the super market.

    And then, on this fruit and vegetable chart, I wanted a list of all the different nutrients. Since this chart did not exist, I decided to make it myself.

    I found there were approximately 33 different types of nutrients in fruits and vegetables.

    I also discovered there were about 36 different types of fruit and about 56 different types of vegetables.

    After a bit of diligence, we now have a mostly complete list of nutrients in fruits and vegetables chart to download as a PDF and print up for quick referencing.

    To get this PDF list of the nutrients in fruits and vegetables, simply click on the link and either save it to your computer and/or print it up.

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    List Of Vegetables And Their Vitamin Content

    Vitamins are organic food substances that our body requires in order to grow and develop normally. Apart from being able to synthesize Vitamin D and K on its own, our body obtains other vitamins from the food that we eat. It’s best to eat a balanced diet rich in a variety of foods so that your body gets sufficient vitamins for maintaining optimal health. This article presents a list of vegetables and their vitamin content.

    Vitamins are organic food substances that our body requires in order to grow and develop normally. Apart from being able to synthesize Vitamin D and K on its own, our body obtains other vitamins from the food that we eat. Its best to eat a balanced diet rich in a variety of foods so that your body gets sufficient vitamins for maintaining optimal health. This article presents a list of vegetables and their vitamin content.

    Mineral Content Of Fruit And Vegetables

    Chart On Protein, Carbohydrate, Fat, Vitamins & Minerals / Fruits


    Content in fruit
    Content in vegetable *


    1 0,7

    * Most of these values are for raw vegetables. If these are boiled, they may lose some of their mineral content.

    Cunningham J.H., Milligan G., Trevisan L., Minerals in Australian fruits and vegetables a comparison of levels between the 1980s and 2000. Food Standards Australia New Zealand, 2001

    Decuypere Dr., Nutrient contents of fruits, nuts and vegetables. Health Alternatives, 2005

    Dutch ‘Voedingsmiddelentabel’ of Voedingscentrum

    Emsley J., Nature’s Building Blocks – an a-z guide to the elements. 2001, University of Cambridge: Department of Checmistry, UK

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    Fruit And Vegetables And Protection Against Diseases

    Vegetables and fruit contain phytochemicals, or plant chemicals. These biologically active substances can help to protect you from some diseases. Scientific research shows that if you regularly eat lots of fruit and vegetables, you have a lower risk of:

    • Heart disease when fruits and vegetables are eaten as food, not taken as supplements
    • Cancer some forms of cancer, later in life
    • High blood pressure .

    How To Ensure You Get The Right Vitamins And Minerals In The Right Amounts

    Vitamins and minerals are as essential for living as air and water. Not only do they keep your body healthy and functional, they protect you from a variety of diseases.

    Vitamins and minerals get thrown together, but they are quite different. Vitamins are organic substances produced by plants or animals. They often are called “essential” because they are not synthesized in the body and therefore must come from food.

    Minerals are inorganic elements that originate from rocks, soil, or water. However, you can absorb them indirectly from the environment or an animal that has eaten a particular plant.

    Read Also: How Can I Get Vitamin C Naturally

    Vitamin C In Beetroot

    Beetroots are a great source of a variety of minerals. 100 grams of beetroot gives 43 calories and 1.6 grams of proteins. 9.6 grams of sugar and 2.8 gram of fiber is also the content of beetroot.

    Beetroot has very high nutrients. They help to lower blood pressure which is the cause of sudden deaths. Beets increase exercise capacity and boost oxygen use.

    Key Nutrients In Fruits & Vegetables

    Fruit And Vegetable Vitamin Chart Pictures to Pin on Pinterest

    The Dietary Guidelines for Americans calls for all Americans to eat more nutrient-rich foods. Fruits and vegetables can be great sources of the following important nutrients. Click the links to see a list of fruits & veggies that carry the label of “high” and “good” sources for these nutrients.

    • Calcium: Calcium is essential for healthy bones and teeth. It is also needed for normal functioning of muscles, nerves and some glands.
    • Fiber: Diets rich in dietary fiber have been shown to have a number of beneficial effects, including .
    • Folate: Healthful diets with adequate folate may reduce a womans risk of having a child with a brain or spinal cord defect.
    • Iron: Needed for healthy blood and normal functioning of all cells.
    • Magnesium: Magnesium is necessary for healthy bones and is involved with more than 300 enzymes in your body! Inadequate levels may result in muscle cramps and high blood pressure.
    • Potassium: Diets rich in potassium may help to maintain a healthy blood pressure.
    • Sodium: Needed for normal cell function throughout the body. Most diets contain too much sodium which is associated with high 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.

    Take a closer look at the Fruit and Vegetable Nutrition Database for key nutrients in individual fruits and vegetables.

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    How To Count Your Vitamin And Minerals Consumption

    Keeping a meal journal could help you to count your daily consumption. This is also a way of how you can take care and count on your vitamin and mineral consumption. Our body needs balanced foods for a proper and healthy life along the way. Some meal journals not only provide on how much calories and carbohydrates to track down, but also on the consumption of vitamin and mineral with a personalized vitamin and mineral chart. It contains the needs you have to also take care of. This is because vitamin and mineral are necessary to make sure of your growth, development and other body functions.

    Vitamin C In Cauliflower

    Cauliflower is a versatile vegetable that supplies nutrients in a high amount. It gives only 31 calories in 100 grams. 3.3 grams of protein and 2.7 grams of carbohydrates are also present. It is rich in fiber, which promotes gut health.

    The antioxidant properties of cauliflower contribute to combating many health conditions. It also protects against hypertension and stroke.

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    Vitamin C In Cantaloupe

    100 grams of cantaloup gives 34 calories, 16 mg of sodium, 8.1 grams of carbs, and a lot of vitamins and minerals. It is rich in vitamin C content which is 36.7 mg, and vitamin A 169 mcg. Its nutritional value is quite high.

    Cantaloup is a sweet, juicy, and refreshing fruit of all time. It is bursting and loaded with beneficial vitamins. Cantaloup prevents chronic inflammation in the body and contributes to disease management. It also promotes eye health.

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    Preparation And Cooking Of Fruit And Vegetables

    Fruits and vegetables: Health and nutrition benefits

    Vegetables are often cooked, although some kinds are eaten raw. Cooking and processing can damage some nutrients and phytochemicals in plant foods.Suggestions to get the best out of your fruit and vegetables include:

    • Eat raw vegetables and fruits if possible.
    • Try fruit or vegetables pureed into smoothies.
    • Use a sharp knife to cut fresh fruits to avoid bruising.
    • Cut off only the inedible parts of vegetables sometimes the best nutrients are found in the skin, just below the skin or in the leaves.
    • Use stir-fry, grill, microwave, bake or steam methods with non-stick cookware and mono-unsaturated oils.
    • Do not overcook, to reduce nutrient loss.
    • Serve meals with vegetable pestos, salsas, chutneys and vinegars in place of sour cream, butter and creamy sauces.

    Some nutrients such as carotenoids may actually be increased if food is cooked. For example, tomato has more carotenoids, especially lycopene, when it is cooked a good reason to prepare fruits and vegetables in a variety of ways.

    Once youve prepared and cooked your vegetables and fruit, spend some time on presentation. People are more likely to enjoy a meal if its full of variety and visually appealing, as well as tasty. Sit at the table to eat and enjoy your food without distractions like television.

    Also Check: What Fruits Have Vitamin A

    What Is Included In The Vitamin And Mineral Chart

    Talking about a balancing life, we cant stay apart from we need to keep our consumption balanced. To keep track of it, we need a specific chart to make sure we had the right amount as we needed daily. As for what has been marked on the vitamin and mineral chart, it includes details of types of, its effect and where you can find it within the food source. First, there are many vitamins we know mentioned as vitamin A, C, D, E, B12, B6, B1 or thiamine, B3 or niacin, B2 or riboflavin and B9 or folate. Each vitamin is meant to prevent health problems and an essential part to help each body function. Same goes for minerals, the food source of minerals might not be that much as vitamins or carbohydrates. At some points, minerals also take essential control in managing our body metabolism. Some charts also provide ticking boxes and amount details to help you keep track of your consumption.

    Daily Allowances Of Fruit And Vegetables

    Different fruits and vegetables contain different nutrients. The Australian dietary guidelines recommend that adults eat at least five kinds of vegetable and two kinds of fruit every day. A national nutrition survey conducted by the Australian Government showed that Australians of all ages do not eat enough vegetables and fruit.

    Children have a smaller stomach capacity and higher energy needs than adults. They cannot eat the same serving sizes as adults. However, you should encourage your children to eat a variety of fruits and vegetables. By eating well, your children will have the energy they need to play, concentrate better, learn, sleep better and build stronger teeth and bones. Building good habits in their early years can also provide the protection of a healthy diet throughout their lives.

    The Australian dietary guidelines have recommendations on how many vegetables and fruits adults, children and adolescents of different ages require.

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    Meat Poultry Fish And Beans

    Beef, pork, veal, and lamb

    Choose low-fat, lean cuts of meat. Look for the words round, loin, or leg in their names. Trim outside fat before cooking. Trim any inside, separable fat before eating. Baking, broiling, and roasting are the healthiest ways to prepare these meats. Limit how often you eat beef, pork, veal, and lamb. Even lean cuts contain more fat and cholesterol compared to other protein sources.


    Chicken breasts are a good cut of poultry. They are low in fat and high in protein. Remove skin and outside fat before cooking. Baking, broiling, grilling, and roasting are the healthiest ways to prepare poultry.


    Fresh fish and shellfish should be damp and clear in color. They should smell clean and have a firm, springy flesh. If fresh fish isnt available, choose frozen or low-salt canned fish. Wild-caught oily fish are the best sources of omega-3 fatty acids. This includes salmon, tuna, mackerel, and sardines. Poaching, steaming, baking, and broiling are the healthiest ways to prepare fish.

    Beans and other non-meat sources

    Non-meat sources of protein also can be nutrient-rich. Try a serving of beans, peanut butter, other nuts, or seeds.

    Choose these foods:

    • Lean cuts of beef, pork, veal, and lamb
    • Turkey bacon

    Vitamin C In Pineapple

    charming school style

    Pineapple is a common fruit around the world. 100 grams of pineapples gives 50 calories. They are rich in Vitamin C which is 131 percent. It serves a small amount of protein, fats, fiber, and sugar.

    Daily eating pineapple can cure the body of heart diseases. It also decreases the risk of obesity, asthma, and diabetes. The high potassium content in the pineapples regulates blood pressure. It lessens the threat of cancer.

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