Fruits - vegetables and human wellness

Table 1: Nutritive constituents of fruits and vegetables that have a positive impact on human health and their sources

CONSTITUENT	SOURCES	ESTABLISHED OR PROPOSED EFFECTS ON HUMAN-WELLNESS
VITAMIN C (ASCORBIC ACID)	BROCCOLI, CABBAGE, CITRUS FRUITS, GUAVA, KIWIFRUIT, LEAFY GREENS, PEPPER, PINEAPPLE, POTATO, STRAWBERRY, TOMATO, WATERMELON	PREVENTS SCURVY, AIDS WOUND HEALING, HEALTHY IMMUNE- SYSTEM, CARDIOVASCULAR-DISEASE
VITAMIN A (CAROTENOIDS)	DARK-GREEN VEGETABLES (SUCH AS SPINACH, AND TURNIP GREENS), ORANGE VEGETABLES (SUCH AS CARROTS, PUMPKIN, AND SWEET POTATO), ORANGE-FLESH FRUITS (SUCH AS APRICOT, , MANGO, ORANGE, PAPAYA, PEACH AND PINEAPPLE), TOMATO	NIGHT BLINDNESS PREVENTION, CHRONIC FATIGUE, PSORIASIS, HEART DISEASE, STROKE, CATARACTS
VITAMIN K	NUTS, LENTILS, GREEN ONIONS, CRUCIFERS (CABBAGE, BROCCOLI), LEAFY GREENS	SYNTHESIS OF PRO-COAGULANT FACTORS, OSTEOPOROSIS
VITAMIN E (TOCOPHEROLS)	NUTS (SUCH AS ALMONDS, CASHEW NUTS, , PISTACHIOS, PEANUTS, AND WALNUTS), CORN, DRY BEANS, LENTILS AND CHICKPEAS, DARK-GREEN LEAFY VEGETABLES	HEART-DISEASE, LDL-OXIDATION, IMMUNE-SYSTEM, DIABETES, CANCER
FIBER	MOST FRESH FRUITS AND VEGETABLES, NUTS, COOKED DRY BEANS AND PEAS	DIABETES, HEART DISEASE
FOLATE ( FOLIC ACID)	DARK-GREEN LEAFY VEGETABLES (SUCH AS SPINACH, MUSTARD GREENS, BROCCOLI ), LEGUMES (COOKED DRY BEANS, LENTILS, CHICKPEAS AND GREEN PEAS), ASPARAGUS	BIRTH DEFECTS, CANCER HEART DISEASE, NERVOUS SYSTEM
CALCIUM	COOKED VEGETABLES (SUCH AS BEANS, TOMATOES) PEAS, PAPAYA, RAISINS, ORANGE, PUMPKIN, CAULIFLOWER	OSTEOPOROSIS, MUSCULAR/ SKELETAL, TEETH, BLOOD PRESSURE
MAGNESIUM	SPINACH, LENTILS, POTATO, BANANA, NUTS, CORN, CASHEWS	OSTEOPOROSIS, NERVOUS SYSTEM, TEETH, IMMUNE SYSTEM
POTASSIUM	BAKED POTATO OR SWEET POTATO, BANANA, COOKED DRY BEANS, COOKED GREENS, DRIED FRUITS (SUCH AS APRICOTS AND PRUNES).	HYPERTENSION (BLOOD PRESSURE) STROKE ARTERIOSCLEROSIS