Which fruits and vegetables provide the most nutrients?

Here is a list of fruits and vegetables which are the best sources of vitamin A (carotenoids), vitamin C, folate, and potassium. Eat at least 2 servings of fruits and at least 3 servings of vegetables each day and stay healthy.


Fruits and vegetables are rich sources of vitamins and antioxidants. Include plenty of them in your diet to stay healthy and happy.

Sources of vitamin A (carotenoids)

Orange vegetables like carrots, sweet potatoes and pumpkins are rich sources of vitamin A. Dark-green leafy vegetables such as spinach, collards, turnip greens and orange fruits like mango, cantaloupe, and apricots are also rich in carotenoids. Tomato is another rich source of vitamin A.

Sources of vitamin C

Citrus fruits and juices, kiwi fruit, strawberries and cantaloupe abound in Vitamin C. Broccoli, peppers, tomatoes, cabbage and potatoes are the other sources. Eat also leafy greens such as lettuce, turnip greens and spinach.

Sources of folate

Cooked dry beans and peas, peanuts, oranges, dark-green leafy vegetables like spinach mustard greens and lettuce are rich in folates.

Sources of potassium

Baked white or sweet potato, cooked greens (such as spinach), bananas, plantains, dried fruits such as apricots and prunes, orange juice, cooked dry beans (such as baked beans) and lentils are good sources of potassium.

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