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Fruits and vegetables Fruits The four most important nutrients in fruits are vitamin C, fiber, phytonutrients or health-building substances and carotenoids (e.g. beta carotene). These top ten fruits are high in vitamin C, carotenoids, fiber, folic acid, and calcium. They’re also widely available, safe and versatile. 1. Avocado 2. Papaya 3. Guava 4. Cantaloupe 5. Orange 6. Apricots (dried, unsulfured) 7. Mango 8. Strawberries (organic) 9. Kiwi 10. Grapefruit (pink or red) Top Vitamin C Fruit Sources Fruit Calories Milligrams of Vitamin C Guava, 1 medium 46 165 Papaya, 1 cup, cubed 55 87 Strawberries, 1 cup 45 84 Kiwi, 1 medium 46 74 Cantaloupe, 1 cup 56 68 Orange, 1 medium 60 75 Grapefruit, half 39 42 Top Fiber-Rich Fruits Fruit Calories Grams of Fiber per 100 calories Raspberries, 1 c. 60 8 Blackberries, 1 c. 74 7.6 Strawberries, 1 c. 45 3.4 Prunes, 1/2 c., cooked 113 7.0 Papaya, 1 medium 118 5.5 Orange, 1 medium 50 3.0 Apple, 1 medium 81 3.7 Pears, 1 medium 98 4.0 Figs, dried, 5 237 8.5 Avocado, half 150 4 Allergies or sickness can cause the intestines to be more sensitive. Some fruits have sugars that are easily absorbed into the bloodstream, whereas the sugar in other fruits may ferment and cause gas to develop in the intestines. Most Kind to the Intestines Least Kind to the Intestines White grapes Pears Raspberries Prunes Blackberries Sweet cherries Pineapples Apples Strawberries Peaches Oranges Vegetables Vegetables can be quite a versatile food that easily fits into any healthy diet. Whether served raw or cooked, as a main meal or side dish, veggies are nutritional powerhouses: packed with vitamins and minerals good source of fiber low in fat, sodium and calories no cholesterol have phytochemicals (that may help stop chronic diseases such as diabetes, heart disease, and some cancers) good sources of antioxidants To get the nutritional benefits of veggies, try different types: High in vitamin A carrots kale, collards leaf lettuce mustard greens pumpkin romaine lettuce spinach sweet potato winter squash (acorn, hubbard) High in fiber or good source of fiber brussels sprouts carrots cooked beans and peas (kidney, navy, lima, and pinto beans, black-eyed peas, lentils) spinach High in vitamin C broccoli brussels sprouts cabbage cauliflower chili peppers collards mustard greens bell peppers Cruciferous (a vegetable of the mustard family) vegetables bok choy broccoli brussels sprouts cabbage cauliflower ©Copyrighted by Good Health Medicine All Rights Reserved 2006