Which Fruits & Vegetables Provide the Most Nutrients?

Fruits and vegetables provide a wealth of beneficial nutrients.

Fruits and vegetables provide a wealth of beneficial nutrients.

Feasting on fruits and vegetables gives your body a wide range of nutrients, including as potassium, fiber, magnesium and vitamins A, C and K, among others. Along with helping keep you in good health, eating five servings of vegetables and fruits a day can modestly reduce your risk of developing a cardiovascular disease, reports a study published in the 2004 issue of “Journal of the National Cancer Institute.” However, certain fruits and vegetables offer more health benefits than others, meaning you should make a special effort to include them regularly.

Red and Orange Vegetables

Red and orange vegetables are packed to the brim with vitamin C, fiber and beta-carotene. The antioxidant effect of vitamin C protects your body from free radicals, highly reactive molecules that can cause tissue damage. The vitamin helps synthesize collagen, which provides structural support for your bones, ligaments, blood vessels, skin, teeth and cartilage, according to DePaul University. Dietary fiber helps lower cholesterol levels and control blood sugar levels, as well as keeps your digestive system healthy and assists in maintaining healthy weight. Beta-carotene, a form of vitamin A, helps keep your heart healthy. Examples of red and orange vegetables include butternut squash, carrots, pumpkins, red peppers, sweet potatoes and tomatoes.

Dark Green Leafy Vegetables

Dark green leafy vegetables are nutritional powerhouses, bursting with nutrients such as folate, vitamins A, C and K, iron, calcium and fiber. Vitamin A helps your eyes adjust to light changes and plays a pivotal role in regulating your immune system. In addition to playing an important role in blood clotting, vitamin K helps produce proteins for kidneys, bones and blood, as well as promotes bone health. Your body needs iron to make the protein hemoglobin, which helps carry oxygen in the bloodstream, and calcium helps keep your bones and teeth strong. Eating three cups of dark green leafy vegetables, such as arugula, broccoli, kale, spinach, romaine lettuce, Swiss chard, mustard or collard greens, per week may help promote your heart health and protect you against certain types of cancers, reports Center for Young Women's Health.


Berries provide a wealth of nutrients, including vitamin C and fiber. The ellagic acid found in berries, particularly raspberries and strawberries, may help prevent skin, lung, bladder and breast cancers, notes the American Institute for Cancer Research. Strawberries contain phytochemicals called flavonoids that exhibit anticancer properties, while anthocyanins, which give blueberries their color, act as potent antioxidants. Brimming with vitamin C, blueberries help keep your immune system stay physically fit, and its fiber helps keep your heart healthy. Blueberries also pack manganese, which helps build strong bones.


One medium banana provides you with 15 percent of the vitamin C, 11 percent of the potassium and 16 percent of the fiber you need daily, but without any fat or cholesterol. Due to its high potassium and low sodium content, bananas help keep blood pressure at bay. In addition to controlling your body’s fluid balance, potassium helps muscles to contract and transmit nerve impulses. Your heart and kidneys demand potassium to function optimally. Moreover, you can reduce your risk of hypertension and stroke by consuming a diet rich in potassium, notes Michigan State University.


Apples serve as a good source of fiber, vitamin C and other nutrients. What's more, it does so without adding fat, sodium or cholesterol to your diet. One medium raw apple with skin provides you with 8 milligrams of vitamin C, 159 milligrams of potassium, 10 milligrams of calcium, 10 milligrams of phosphorus and 81 calories. Pectin, a soluble fiber found in apples, helps prevent the buildup of cholesterol in the walls of your blood vessels, reducing the risk of heart disease, according to University of Illinois Extension.

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