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Fruits and Vegetables
Fruits and vegetables taste great and it's easy to eat more of them. Most fruits and vegetables are also low in calories and fat. There are other things that make them special, too.

The fiber, vitamins, or other components in fruits and vegetables may be responsible for this protective effect. Fruits and vegetables are good sources of many nutrients. Some examples are included in the table below. Eat a variety of vitamin-rich foods, including fruits and vegetables, rather than relying on vitamin and mineral supplements to help protect yourself against cancer.

Fruits and vegetables come in all sizes, shapes, and a lot of colors. They are available fresh, frozen, canned, and dried. The following chart is designed to help you add a variety of fruits and vegetables to your daily diet.

High in Vitamin A High in Vitamin C High in Fiber or Good Source of Fiber apricots apricots apple cantaloupe broccoli banana carrots Brussels sprouts blackberries kale, collards cabbage blueberries leaf lettuce cantaloupe Brussles sprouts mango cauliflower carrots mustard greens chili peppers cherries pumpkin collards cooked beans and peas romaine lettuce grapefruit (kidney,navy,lima,pinto, spinach honey dew melon lentils, black-eyed peas) sweet potato kiwi fruit dates winter squash mango figs (acorn, hubbard) mustard greens grapefruit orange kiwi fruit orange juice orange pineapple pear plums prunes patato with skin raspberries spinach spinach strawberries strawberries bell peper sweet patato tangerines tomatoes watermelon

Note: Nutrient definitions based on FDA Food Labelling Nutrient Content Descriptors