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Key Nutrients in Fruits and vegetables

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

Calcium – is essential for healthy bones and teeth. It is also needed for normal functioning of muscles, nerves and some glands

Good Source of calcium
– Fruits and vegetables that contain 100 mg to less than 190mg of calcium per reference amount (10%-19% of the daily value

Fiber – Diets rich in dietary fiber have been shown to have a number of beneficial effects, including decreased risk of coronary heart disease.High Fiber Produce - Fruits and vegetables that contain 5 grams or more fiber per reference amount (20% or more of the daily value per reference amount) Good Source of Fiber - Fruits and vegetables that contain 2.5 grams but less than 5 grams fiber per reference amount (10-19% of the Daily Value per reference amount)

Folate – Healthful diets with adequate folate may reduce a woman’s rish of having a child with a brain or spinal cord defect.High in Folate - Fruits and vegetables that contain 80 micrograms or more folate per reference amount (20% of the Daily Value per reference amount) Good Source of Folate - Fruits and vegetables that contain 40 micrograms to less than 80 micrograms folate per reference amount (10-19% of the Daily Value per reference amount)

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. High in Magnesium - Fruits and vegetables that contain 80mg or more of magnesium per reference amount (20% of the daily value). Good Source of Magnesium - Fruits and vegetables that contain 40 to less than 80mg of magnesium per reference amount (10%-19% of the daily value)

Potassium – Diets rich in potassium may help to maintain a healthy blood pressure.High in Potassium -Fruits and vegetables that contain 700 mg or more potassium per reference amount (20% or more of the Daily Value per reference amount). Good Source of Potassium - Fruits and vegetables that contain 350 mg to less than 700 mg potassium per reference amount (10-19% of the Daily Value per reference amount).

Iron – Needed for healthy blood and normal functioning of all cells.High in Iron - Fruits and vegetables that contain 3.6 mg or more iron per reference amount (20% of the Daily Value per reference amount). Good Source of Iron -Fruits and vegetables that contain 1.8 mg to less than 3.6 mg iron per reference amount (10-19% of the Daily Value per reference amount)

Sodium – Needed for normal cell function throughout the body. Most diets contain too much sodium which is associated with high blood pressure. Low Sodium - Fruits and vegetables that contain 140 mg or less sodium per reference amount (or per 50 grams, if the appropriate reference amount is 30 grams/2 tbsp or less).Very Low Sodium - Fruits and vegetables that contain 35 mg or less sodium per reference amount (or per 50 grams if the appropriate reference amount is 30 grams/2 tbsp or less).Sodium Free -Fruits and vegetables that contain less than 5 mg sodium per reference amount

Vitamin A – Keeps eyes and skin healthy and helps protect against infections. High in Vitamin A - Fruits and vegetables that contain 1000 International Units (IU) or more of vitamin A per reference amount (20% of the Daily Value per reference amount).Good Source of Vitamin A - Fruits and vegetables that contain 500 IU to less than 1000 IU of vitamin A per reference amount (10-19% of the Daily Value per reference amount)

Vitamin C – Helps heal cuts and wounds and keeps teeth and gums healthy. High in Vitamin C - Fruits and vegetables that contain 12 mg or more vitamin C per reference amount (20% of the Daily Value per reference amount). Good Source of Vitamin C -Fruits and vegetables that contain 6 mg to less than 12 mg vitamin C per reference amount (10-19% of the Daily Value per reference amount)

 
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