Different fruits and vegetables are rich in different nutrients. Some fruits and vegetables are excellent sources of carotenoids, including those, which form vitamin A, while others may be rich in vitamin C, folate, or potassium. Fruits and vegetables, especially dry beans and peas, also contain fiber and other substances that are associated with good health. Dark-green leafy vegetables, deeply colored fruits, and dry beans and peas are especially rich in many nutrients. Most fruits and vegetables are naturally low in fat and calories and are filling. Some are high in fiber, and many are quick to prepare and easy to eat. Choose whole or cut-up fruits and vegetables rather than juices most often. Juices contain little or no fiber. The lists below show which fruits and vegetables 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. Sources VITAMIN A (carotenoids) Orange vegetables like carrots, sweet potatoes, pumpkin Dark-green leafy vegetables such as spinach, collards, turnip greens Orange fruits like mango, cantaloupe, apricots Tomatoes VITAMIN C Citrus fruits and juices, kiwi fruit, strawberries, cantaloupe Broccoli, peppers, tomatoes, cabbage, potatoes Leafy greens such as romaine lettuce, turnip greens, spinach FOLATE Cooked dry beans and peas, peanuts Oranges, orange juice Dark-green leafy vegetables like spinach and mustard greens, romaine lettuce Green peas POTASSIUM Baked white or sweet potato, cooked greens (such as spinach), winter (orange) squash Bananas, plantains, dried fruits such as apricots and prunes, orange juice Cooked dry beans (such as baked beans) and lentils* http://www.bucknell.edu/About_Bucknell/Offices_Resources/Health_Service/Health_Articles/Fitness_and_Nutrition/Nutrition/Which_Fruits_and_Vegetables_have_the_Most_Nutrients.html