The following lists can help add nutritional quality to your diet. I looked at variety and quantity of key vitamins and minerals, the amount of fiber, plus beta-carotene and phytochemicals — those non-nutritive components that have disease-fighting benefits. The description of nutritional benefits highlight their strengths, but this list is not all-inclusive.
Top Five Fruits:
1. Watermelon: Loads of vitamin C and carotenoids, good amount of fiber, and low in calories.
2. Papaya: Loads of vitamin C and carotenoids, great source of potassium and fiber.
3. Orange: Great vitamin C and folate, and plenty of fiber if you eat the whole fruit and not just the juice.
4. Grapefruit (pink or red): Loads of vitamin C and carotenoids, good amount of fiber of the cholesterol lowering type, pectin, plus it contains phytochemicals such as flavonoids, terpenes, and limonoids.
5. Apricots: They are brimming with beta-carotene, have loads of potassium and fiber, and contribute some vitamin C to the diet. Dried apricots don’t have the vitamin C, but are a good source of iron. Canned apricots have only half the vitamin C and beta- carotene as fresh.
Top Five Vegetables:
1. Spinach: Great source of beta-carotene, vitamin C, folate, iron, potassium, and calcium.
2. Sweet Potatoes: Loads of potassium, vitamin C, beta-carotene, and fiber.
3. Collard greens: Superb source of beta-carotene, member of the cruciferous family of vegetables, known for their cancer prevention power, loads of vitamin C and folate, good source of calcium and fiber.
4. Carrots: Loads of beta-carotene, and fiber.
5. Sweet Red Pepper: A great source of vitamin C, beta-carotene, and fiber.