The Dietary Guidelines for Americans calls for all Americans to eat more nutrient-rich foods. Fruits and vegetables can be great sources of the following important nutrients. Click the links to see a list of fruits & veggies that carry the label of "high" and "good" sources for these nutrients.

Calcium: Calcium is essential for healthy bones and teeth. It is also needed for normal functioning of muscles, nerves and some glands.

Fiber: Diets rich in dietary fiber have been shown to have a number of beneficial effects, including decreased risk of coronary heart disease.

Folate: Healthful diets with adequate folate may reduce a woman’s risk of having a child with a brain or spinal cord defect.

Iron: Needed for healthy blood and normal functioning of all cells.

Magnesium: Magnesium is necessary for healthy bones and is involved with more than 300 enzymes in your body! Inadequate levels may result in muscle cramps and high blood pressure.

Potassium: Diets rich in potassium may help to maintain a healthy blood pressure.

Sodium: Needed for normal cell function throughout the body. Most diets contain too much sodium which is associated with high blood pressure.

Vitamin A: Keeps eyes and skin healthy and helps protect against infections.

Vitamin C: Helps heal cuts and wounds and keeps teeth and gums healthy.

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