I took a wonderful webinar from Penn State Extension over the summer that talked about nutrients from fruits and vegetables.

All of this article’s information is written directly from Penn State‘s publication “Pennsylvania Produce - A Guide to Produce Grown in Pennsylvania” and is available from the Publications Distribution Center, Penn State University, 112 Agricultural Administration Building, University Park, 16802 (814-865-6713).

It is 58 pages and names Pennsylvania-grown produce, its usage, selection, what to avoid when selecting, storage, harvest season and the nutritional facts.

It is excellent information. I would encourage you all to obtain a copy. It was a free download with my class. I do not know if there is a charge to order.

I am giving you the functions and benefits of valuable nutrients and their food sources from page 5 of this guide. Penn State noted this was adapted from cdc.gov/nutrition.

Fiber absorbs water into the digestive system. It can help prevent constipation. Some fibers can decrease blood cholesterol. Diets rich in dietary fiber may decrease risk of heart disease and colon cancer. Navy beans, kidney beans, black beans, pinto beans, lima beans, white beans, soy beans, split peas, chick peas, black-eyed peas, lentils and artichokes are some sources of fiber.

Folate helps to form red blood cells and aids in making genetic material in every blood cell. Getting enough folate may reduce a woman’s risk of having a child with a brain or spinal cord defect. Black-eyed peas, cooked spinach, great northern beans and asparagus are sources of folate.

Potassium helps cells to function and muscles to contract. Diets rich in potassium may help to maintain a healthy blood pressure. Sources of potassium include sweet potatoes, tomato paste, tomato puree, beet greens, white potatoes, white beans, lima beans, cooked greens, carrot juice and prune juice.

Vitamin A keeps eyes and skin healthy and helps protect against infections. Plant sources have strong cancer-fighting properties. They help to protect body cells from being damaged. Sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard greens, kale, collard greens, winter squash, cantaloupe, red peppers and Chinese cabbage are sources of vitamin A.

Vitamin C helps heal cuts and wounds. It keeps teeth and gums healthy. Vitamin C protects against cancer, helps the body absorb iron and prevents cells from being damaged. Sources of vitamin C include red and green peppers, kiwi, strawberries, sweet potatoes, kale, cantaloupe, broccoli, pineapple, Brussels sprouts, oranges, mangoes, tomato juice and cauliflower.

Calcium is used by the nervous system, bones, teeth and muscles and in the clotting of blood. It keeps bones strong and helps prevent osteoporosis. Collard greens, turnip greens, kale, mustard greens, bok choy and okra are good sources of calcium.

Iron is used to produce red blood cells and transport oxygen from the lungs to the body. Diets rich in iron reduce the risk of anemia or low iron levels in the blood. Swiss chard, asparagus, spinach, Brussels sprouts, peas, lima beans, kale and morel mushrooms are sources of iron.