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Fruits and Vegetables are not Created Equal.

Who likes vegetables? It is a choice, and most often if you did not like healthy foods when you were young, chances are you won’t like them later in life as well. It isn’t something that you can turn off and on, it’s a dedication and a desire that seems to follow us all through life. It’s instilled in us through our parents and how they approach good health as well. This comes from years of research and proves itself well.

Below are lists that clarify which fruits and vegetables are the best sources of vitamin A (carotenoids), vitamin C, folate, and potassium. Eat at least 2 servings of fruit and at least 3 servings of vegetables each day.

Sources of Vitamin A (carotenoids)

Orange vegetables like carrots, sweet potatoes, pumpkin
Dark-green leafy vegetables such as spinach, collards, turnip greens
Orange fruits such as mango, cantaloupes, apricots

Sources of vitamin C

Citrus fruits and juices, kiwi fruit, strawberries, cantaloupe
Broccoli, peppers, tomatoes, cabbage, potatoes
Leafy greens such as romaine, turnip greens, spinach

Sources of folate

Cooked dry beans and peas, peanuts
Oranges, orange juice
Dark-green leafy vegetables like spinach and mustard greens, romaine lettuce

Sources of potassium

Baked white or sweet potato, cooked greens, (spinach) winter (orange) squash
Bananas, plantains, dried fruits such as apricots and prunes, orange juice
Cooked dry beans, (such as baked beans) and lentils

to your good health,


Good point ! I tend to also take a lot of vitamin supplements, as l realise that the majority of vegetables being grown in minerally defieient soil, produce no real value, phosphates and nitrates deplete our soil, leaving our vegetables minerally defieient, especially with magnesuim , something we all need. My belief is that a lot of western diseases come from lack of nutirents in vegetables, l cant really comment on fruit, but would not imagine that the difference would be that great. Gosh how to produce mass foods for the world population, as it grows and the resorces beome less :-(


Purchasing organic fruits/vegetables are more nutritious then the mainstream fruits/veggies at the market. Also consider purchasing from local farmers or farmers markets in your area of available. Not purchasing from the mass producers of nutrient deficient fruits and vegetables will take money out of their pocket and maybe change thier mindset of how they grow their products. I would much rather put the money into a farmer that believes in not treating his land/food with hebicides/pesticides then a multi-million dollar giant that doesn't care about my food source. Organic is the best way to go and prices for orgaically grown food is coming down now that the demand is getting higher. Even Wal-Mart is now selling organic prouce/products because they see there is money to be made and people want nutrient dense products!


Although all the vegetables and fruits mentioned above are great for your health it is important to note that not every one of them is as diet friendly as the next. also the nonorganic food issue comes into play, where some things have so many pesticides sometimes it's really not worth the harm it's doing to your body.