PART E: TRANSLATING THE SCIENCE INTO DIETARY GUIDANCE
Table E-8. Which Fruits and Vegetables Provide the Most Nutrients?
The lists below show which fruits and vegetables are the best
sources of vitamin A (carotenoids), vitamin C, folate, and potassium.
Often, the brighter the color, the higher the content of vitamins
and minerals. Eat at least two servings of fruits and at least
three servings of vegetables each day.
Sources of vitamin A (carotenoids)
Bright orange vegetables like carrots, sweet potatoes,
Dark green leafy vegetables such as spinach, collards,
and turnip greens
Bright orange fruits like mango, cantaloupe, and apricots
Sources of vitamin C
Citrus fruits and juices, kiwi fruit, strawberries,
Broccoli, peppers, tomatoes, cabbage, and potatoes
Leafy greens such as romaine, turnip greens, and spinach
Sources of folate
Sources of potassium
Baked white or sweet potato, cooked greens (such as spinach),
winter (orange) squash
Bananas, plantains, many dried fruits, and orange juice
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