Fruits and vegetables are sources of many vitamins, minerals and other natural substances

By MELISSA SULLIVAN
Copy Editor

Fruits and vegetables are sources of many vitamins, minerals and other natural substances that may help prevent chronic diseases. Eating a balanced diet and making other lifestyle changes are key to maintaining good health. The following is a list of vitamins and their benefits to your health.

Fiber: Decreases risk of coronary artery disease.

Folate: Reduces a woman's risk of having a child with a brain or spinal cord defect.

Vitamin K: Critical in the role of blood clotting, helps keep bones strong and healthy.

Potassium: Helps to maintain a healthy blood pressure.

Vitamin A: Helps to maintain normal vision, healthy skin and hair, reproduction/embryonic development and a healthy immune system.

Vitamin B1 (Thiamin): Important for muscle upkeep and nervous system and enzyme processes, including that which helps convert blood sugar into energy.

Vitamin B2 (Riboflavin): Important for a variety of metabolic processes, important for energy production and cell growth.

Vitamin B6: Important to the production of hemoglobin, which carries oxygen to your tissues via red blood cells. It plays an important role in the metabolism of protein and cell growth. Because of this, vitamin B6 is also critical to a healthy immune system. It also keeps blood sugar within a normal range and converts nutrients and carbohydrates into glucose.

Vitamin B12: Involved in the healthy functioning of cells, maintains red blood cells and nerve cells. B12 is also involved in the healthy production of DNA genetic material.

Vitamin C: Necessary to form collagen in bones, cartilage, muscle and blood vessels, and aids in the absorption of iron. Vitamin C also helps keep teeth and gums healthy, and is essential to the immune system.

Vitamin D: Maintains normal blood levels of calcium and phosphorus, helps to form and maintain strong bones, a healthy immune system and helps regulate cell growth.

Vitamin E: Helps immune function, DNA repair and metabolic processes.

Source: www.fruitsandveggiesmatter.gov