Fruits and vegetables
Fruits
The four most important nutrients in fruits are vitamin C, fiber, phytonutrients or health-building substances and carotenoids (e.g. beta carotene).
These top ten fruits are high in vitamin C, carotenoids, fiber, folic acid, and calcium. They’re also widely available, safe and versatile.
1. Avocado
2. Papaya
3. Guava
4. Cantaloupe
5. Orange
6. Apricots (dried, unsulfured)
7. Mango
8. Strawberries (organic)
9. Kiwi
10. Grapefruit (pink or red)
Top Vitamin C Fruit Sources
| Fruit | Calories | Milligrams of Vitamin C |
| Guava, 1 medium | 46 | 165 |
| Papaya, 1 cup, cubed | 55 | 87 |
| Strawberries, 1 cup | 45 | 84 |
| Kiwi, 1 medium | 46 | 74 |
| Cantaloupe, 1 cup | 56 | 68 |
| Orange, 1 medium | 60 | 75 |
| Grapefruit, half | 39 | 42 |
Top Fiber-Rich Fruits
| Fruit | Calories | Grams of Fiber per 100 calories |
| Raspberries, 1 c. | 60 | 8 |
| Blackberries, 1 c. | 74 | 7.6 |
| Strawberries, 1 c. | 45 | 3.4 |
| Prunes, 1/2 c., cooked | 113 | 7 |
| Papaya, 1 medium | 118 | 5.5 |
| Orange, 1 medium | 50 | 3 |
| Apple, 1 medium | 81 | 3.7 |
| Pears, 1 medium | 98 | 4 |
| Figs, dried, 5 | 237 | 8.5 |
| Avocado, half | 150 | 4 |
Allergies or sickness can cause the intestines to be more sensitive. Some fruits have sugars that are easily absorbed into the bloodstream, whereas the sugar in other fruits may ferment and cause gas to develop in the intestines.
| Most Kind to the Intestines | Least Kind to the Intestines |
| White grapes | Pears |
| Raspberries | Prunes |
| Blackberries | Sweet cherries |
| Pineapples | Apples |
| Strawberries | Peaches |
| Oranges |
Vegetables
Vegetables can be quite a versatile food that easily fits into any healthy diet. Whether served raw or cooked, as a main meal or side dish, veggies are nutritional powerhouses:
* packed with vitamins and minerals
* good source of fiber
* low in fat, sodium and calories
* no cholesterol
* have phytochemicals (that may help stop chronic diseases such as diabetes, heart disease, and some cancers)
* good sources of antioxidants
To get the nutritional benefits of veggies, try different types:
High in vitamin A
* carrots
* kale, collards
* leaf lettuce
* mustard greens
* pumpkin
* romaine lettuce
* spinach
* sweet potato
* winter squash (acorn, hubbard)
High in fiber or good source of fiber
* brussels sprouts
* carrots
* cooked beans and peas (kidney, navy, lima, and pinto beans, black-eyed peas, lentils)
* spinach
High in vitamin C
* broccoli
* brussels sprouts
* cabbage
* cauliflower
* chili peppers
* collards
* mustard greens
* bell peppers
Cruciferous (a vegetable of the mustard family) vegetables
* bok choy
* broccoli
* brussels sprouts
* cabbage
* cauliflower
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