Fruits & Vegetables to Your Health!

As you get older, your nutrition needs change. Some nutrition needs may be less, for example, you may need fewer calories as you age. At the same time you still need to make sure you take in enough vitamins and minerals to stay healthy.

Since you are eating fewer calories while still needing to take in adequate nutrients, it is important to pick foods that contain more vitamins and minerals. These foods are called "nutrient dense" and they contain high amounts of vitamin and minerals. A good example is green leafy vegetables like salad mix, spinach, collard greens, chard or kale.

One nutrient to pay close attention to is vitamin C. Vitamin C plays an important role in the health of your body's tissues, muscles, bones and blood vessels. It also helps fight off infections and keeps you healthy. Fresh produce is a great source of vitamin C! Try to eat at least one food high in vitamin C a day.

Good Sources of Vitamin C
Potato
Cabbage
Broccoli
Summer Squash
Peppers
Tomato
Plums
Berries

Vitamin A is another important nutrient that is plentiful in bright orange produce like carrots orapricots, and dark green vegetables. Vitamin A helps maintain good eyesight, fights infections and keeps your skin healthy.

Good Sources of Vitamin A
Yams
Sweet Potato
Winter squash
Carrots
Apricots
Cantaloupe
Kale
Chard
Spinach
Salad mix

Fresh produce is an excellent source of the B vitamin, folate. Folate is a nutrient that is necessary for healthy heart function and blood. Like vitamin C, folate is easily destroyed by light and heat so enjoy produce uncooked when possible or cook quickly.

Good Sources of Folate
Kale
Chard
Spinach
Salad mix
Beet greens
Asparagus
Broccoli
Peas
Sweet Potato
Parsnips
Oranges
Cantaloupe
Banana
Strawberries

Adapted from Bounty in a Bag, Public Health:
Seattle & King County, Chronic Disease Prevention & Healthy Aging