Macronutrients and Micronutrients from Fruits and Vegetables Part 2

Fat-Soluble Vitamins

Also, the body does not need a lot of fat-soluble vitamins.2 The fat-soluble vitamins are different from the water-soluble vitamins because fat-soluble vitamins are reserved in the cells and are not readily discharged from the body.2

Fat-Soluble Vitamins

Purpose

Fruits and Vegetables

Vitamin A or beta-carotene2

-Utilize for eyesight, epidermis, and mucous layer in the body2

-Bone and teeth development2

-Support immune function2

-Fruits: Guavas4, Acai Berries4, and Mangoes4

-Vegetables: Chard1, Cabbage1, Romaine1, Bok choy1, Spinach1, Kale1, Carrots2, Sweet potatoes2, Pumpkin2,  Mangoes4 ,and Winter Squash2

Vitamin D2

-Utilize for the intake of calcium2

-Packaged in the bones2

-Vegetables: Mushrooms handled with ultraviolet rays3

Vitamin E2

-Preserves the cell walls2

-Fruits: Kiwis4, and Avocados4

-Vegetables: Chard1, Cabbage1, Romaine1, Bok choy1, Spinach1 , Kale1, Corn2, and Soybean2

Vitamin K2

-Used for efficient blood clotting2

-Fruits: Mangoes4, and Avocados4

-Vegetables: Chard1, Cabbage1, Romaine1, Bok choy1, Spinach1 and Kale1

 

 

Minerals

Minerals

Purpose

Fruits and Vegetables

Calcium2

-Aids in the development of bones and teeth2

-Aids in blood clotting2

-Aids in nervous and muscular system2

-Fruits: Orange juice2 and Acai Berries4

-Vegetables: Broccoli2, Chard1, Cabbage1, Romaine1, Bok choy1, Spinach1 and Kale1

Potassium2

-Control water intake in tissues and blood2

-Helps nerves and muscles development2

-Fruits: Oranges3, Raisins2, Bananas2, Prune juice2, Cantaloupe1, Kiwis4, Avocados4, and Tomatoes2

-Vegetables: Broccoli2, Potatoes2, Chard1, Cabbage1, Romaine1, Bok choy1, Spinach1 and Kale1

Sodium2

-Manages water intake2

-Restoring nerves2

-Canned fruits2 and vegetables2

Iron2

-Used with red blood cells to help transfer oxygens throughout the whole body2

-Fruits: Dried Fruits3, and Dragon Fruits4

-Vegetables: Chard1, Cabbage1, Romaine1, Bok choy1, Spinach1, Kale1and Peas3

Zinc2

-Important for metabolic processes2

-Aids immune, reproductive, and nerve system2

-Vegetables: Peas3

 

Disclaimer: Please consult your primary care physician about specific dietary intakes of macronutrients and micronutrients.

  1. American Academy of Family Physicians. (2022). Changing your diet: Choosing nutrient-rich foods. https://familydoctor.org/changing-your-diet-choosing-nutrient-rich-foods/
  2. Pomona College. (2022). Macronutrients: Carbohydrates, Fats, and Proteins. https://www.pomona.edu/administration/dining/health-wellness/macronutrients
  3. Washington State University. (n.d.). Nutrition Basics. https://mynutrition.wsu.edu/nutrition-basics
  4. Staughton J. (2020). Tropical Fruits: Health Benefits & Nutrition Facts. Organic Facts. https://www.organicfacts.net/tropical-fruits.html

 

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