Fruits & Vegetables Benefits

* Apples - Protects your heart, prevents constipation, Blocks diarrhea, Improves lung capacity, and Cushions joints

* Apricots - Combats cancer, Controls blood pressure, Saves your eyesight, Shields against Alzheimer’s, Slows aging process

* Artichokes - Aids digestion, Lowers cholesterol, Protects your heart, Stabilizes blood sugar, Guards against liver disease

* Avocados - Battles diabetes, Lowers cholesterol, Helps stops strokes, Controls blood pressure, Smoothest skin

* Bananas - Protects your heart, Quiets a cough, Strengthens bones, Controls blood pressure, Blocks diarrhea

* Beans - Prevents constipation, Helps hemorrhoids, Lowers cholesterol, Combats cancer, Stabilizes blood sugar

* Beets - Controls blood pressure, Combats cancer, Strengthens bones, Protects your heart, Aids weight loss

* Blueberries - Combats cancer, Protects your heart, Stabilizes blood sugar, Boosts memory, Prevents constipation

* Broccoli - Strengthens bones, Saves eyesight, Combats cancer, Protects your heart, Controls blood pressure

* Cabbage - Combats cancer, Prevents constipation, Promotes weight loss, Protects your heart, Helps hemorrhoids

* Cantaloupe - Saves eyesight, Controls blood pressure, Lowers cholesterol, Combats cancer, Supports immune system

* Carrots - Saves eyesight, Protects your heart, Prevents constipation, Combats cancer, Promotes weight loss

* Cauliflower - Protects against Prostate Cancer, Combats Breast Cancer,Strengthens bones, Banishes bruises, Guards against heart disease

* Cherries - Protects your heart, Combats Cancer, Ends insomnia, Slows aging process, Shields against Alzheimer's

* Chestnuts - Promotes weight loss, Protects your heart, Lowers cholesterol,
Combats Cancer, Controls blood pressure

* Chili peppers - Aids digestion, Soothes sore throat, Clears sinuses, Combats Cancer, Boosts immune system

* Figs - Promotes weight loss, Helps stops strokes, Lowers cholesterol, Combats Cancer, Controls blood pressure

* Flax - Aids digestion, Battles diabetes, Protects your heart, Improves mental health, Boosts immune system

* Garlic - Lowers cholesterol, Controls blood pressure, Combats cancer, kills bacteria, Fights fungus

* Grapefruit - Protects against heart attacks, Promotes Weight loss, Helps stops strokes, Combats Prostate Cancer, Lowers cholesterol

* Grapes - saves eyesight, Conquers kidney stones, Combats cancer, Enhances blood flow, Protects your heart

* Green tea - Combats cancer, Protects your heart, Helps stops strokes, Promotes Weight loss, Kills bacteria

* Honey - Heals wounds, Aids digestion, Guards against ulcers, Increases energy
Fights allergies

* Lemons - Combats cancer, Protects your heart, Controls blood pressure, Smoothes skin, Stops scurvy

* Limes - Combats cancer, Protects your heart, Controls blood pressure, Smoothes skin, Stops scurvy

* Mangoes - Combats cancer, Boosts memory, Regulates thyroid, aids digestion
Shields against Alzheimer's,



* Mushrooms - Controls blood pressure, Lowers cholesterol, Kills bacteria, Combats cancer, Strengthens bones

* Oats - Lowers cholesterol, Combats cancer, Battles diabetes, prevents constipation, Smoothes skin

* Olive oil - Protects your heart, Promotes Weight loss, Combats cancer, Battles diabetes, Smoothes skin

* Onions - Reduce risk of heart attack, Combats cancer, Kills bacteria, Lowers cholesterol, Fights fungus

* Oranges - Supports immune systems,Combats cancer, Protects your heart, Straightens respiration

* Peaches - prevents constipation, Combats cancer, Helps stops strokes, aids digestion, Helps hemorrhoids

* Peanuts - Protects against heart disease, Promotes Weight loss, Combats Prostate Cancer, Lowers cholesterol, Aggravates, diverticulitis

* Pineapple - Strengthens bones, Relieves colds, Aids digestion, Dissolves warts
Blocks diarrhea

* Prunes - Slows aging process, prevents constipation, boosts memory, Lowers cholesterol, Protects against heart disease

* Rice - Protects your heart, Battles diabetes, Conquers kidney stones, Combats cancer, Helps stops strokes

* Strawberries - Combats cancer, Protects your heart, boosts memory, Calms stress

* Sweet potatoes - Saves your eyesight, Lifts mood, Combats cancer, Strengthens bones

* Tomatoes - Protects prostate, Combats cancer, Lowers cholesterol, Protects your heart

* Walnuts - Lowers cholesterol, Combats cancer, boosts memory, Lifts mood, Protects against heart disease

* Water - Promotes Weight loss, Combats cancer, Conquers kidney stones, Smoothes skin

* Watermelon - Protects prostate, Promotes Weight loss, Lowers cholesterol, Helps stops strokes, Controls blood pressure

* Wheat germ - Combats Colon Cancer, prevents constipation, Lowers cholesterol, Helps stops strokes, improves digestion

* Wheat bran - Combats Colon Cancer, prevents constipation, Lowers cholesterol
Helps stops strokes, improves digestion

* Yogurt - Guards against ulcers, Strengthens bones, Lowers cholesterol, Supports immune systems, Aids digestion



Nutrient Information

Fruits and vegetables are sources of many vitamins, minerals and other natural substances that may help protect you from chronic diseases. Some of these nutrients may also be found in other foods. Eating a balanced diet and making other lifestyle changes are key to maintaining your body's good health.

Fiber
Diets rich in dietary fiber have been shown to have a number of beneficial effects including decreased risk of coronary artery disease. Excellent vegetable sources:
navy beans, kidney beans, black beans, pinto beans, lima beans, white beans, soybeans, split peas, chick peas, black eyed peas, lentils, artichokes

Folate*
Healthful diets with adequate folate may reduce a woman's risk of having a child with a brain or spinal cord defect. Excellent vegetable sources:
black eyed peas, cooked spinach, great northern beans, asparagus

Potassium
Diets rich in potassium may help to maintain a healthy blood pressure. Good fruit and vegetable sources:
sweet potatoes, tomato paste, tomato puree, beet greens, white potatoes, white beans, lima beans, cooked greens, carrot juice, prune juice

Vitamin A
Vitamin A keeps eyes and skin healthy and helps to protect against infections. Excellent fruit and vegetable sources:
sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard greens, kale, collard greens, winter squash, cantaloupe, red peppers, Chinese cabbage

Vitamin C
Vitamin C helps heal cuts and wounds and keep teeth and gums healthy. Excellent fruit and vegetable sources:
red and green peppers, kiwi, strawberries, sweet potatoes, kale, cantaloupe, broccoli, pineapple, Brussels sprouts, oranges, mangoes, tomato juice, cauliflower

Good sources: These foods contain 10 to 19 percent of the Daily Value per reference amount.

Excellent sources: These foods contain 20 percent or more of the Daily Value per reference amount.