About Fruits & Vegetables
Fruits and vegetables come from many plant parts and contribute water, fiber, vitamins, minerals, and thousands of plant compounds that create color, aroma, and flavor.
Color Variety
Different colors often reflect different pigments and compounds.
Learn MoreFiber
Whole produce contributes dietary fiber.
Learn MoreFresh, Frozen, Canned
Produce can be nutritious in several forms.
Learn MoreVitamins
Produce is a major source of several vitamins.
Learn MoreMinerals
Fruits and vegetables contribute potassium, magnesium, and other minerals.
Learn MorePreparation
Cooking changes texture, flavor, and nutrient availability.
Learn MoreSeasonal Foods
Season and location influence freshness and price.
Learn MoreHabits
Small habits can increase variety.
Learn MoreColor Variety
Orange foods may contain carotenoids, dark green leaves often provide folate and vitamin K, and red or purple produce can contain other plant pigments.
Fiber
Fiber supports digestion, feeds parts of the gut microbiome, and can help meals feel more filling. Peels, seeds, pulp, and cell walls often contain substantial fiber.
Fresh, Frozen, Canned
Frozen foods are often processed soon after harvest. Canned products can also be useful, though sodium or added sugars vary by product.
Vitamins
Citrus, peppers, and berries provide vitamin C. Dark leafy vegetables can provide folate and vitamin K. Orange vegetables often contain beta-carotene.
Minerals
Potassium supports nerve and muscle function and fluid balance. Different produce items contain different amounts.
Preparation
Heat can reduce some sensitive vitamins while making other compounds easier to absorb. Raw and cooked vegetables can both be valuable.
Seasonal Foods
Local growing seasons create different traditions, while frozen and canned produce make fruits and vegetables available year-round.
Habits
Adding fruit to breakfast, vegetables to soups or sandwiches, and trying new produce gradually can make variety practical.