The Natural Source of Essential Nutrients

The Natural Source of Essential Nutrients

May 04, 2022Jonathan Englert

It's no secret that eating fruits and vegetables is good for you. But, what a lot of people don't know is that certain fruits and vegetables are packed with the essential vitamins and minerals that your body needs to function properly every day. 

So, when it comes to getting your daily dose of essential nutrients, you might think that you need to take a trip to the pharmacy, but look no further than your produce box! Here's a list of nutrients and the best fruit & veg to increase your intake the natural way:


Calcium is an essential nutrient for healthy teeth and bones. It’s also good for some muscles, nerves, and glands. 

So, if you’re looking to increase your calcium intake try eating more spinach, green soybeans (Edamame), or cowpeas. Other fruits & veg that have high amounts of calcium include: 

  • Figs
  • Broccoli
  • Kale
  • Bok choy
  • Oranges


Dietary fibre has a number of beneficial effects, including decreasing cholesterol levels and helping to balance blood sugar levels.

With so many natural sources of fibre, it’s an easy nutrient to incorporate into your diet. Fruits and veg that are high in fibre include: raspberries, guavas, beetroot, oranges, and Swiss chard. Other produce with a high amount of fibre:

  • Carrots
  • Bananas
  • Mangoes
  • Artichokes 
  • Broccoli
  • Strawberries
  • Apples
  • Russet, red, and sweet potatoes


Folate (Folic Acid) is important in the formation of red blood cells and for healthy cell growth and function.

You can add folate into your diet by eating beans and peas, asparagus, limes, spinach, rocket, broccoli and beetroot. Fruit and vegetables with high contents of folate also include:

  • Kale
  • Oranges
  • Grapefruit
  • Lemons
  • Brussels sprouts


Iron is a nutrient the body requires for healthy growth, development, and functioning of all cells.

Produce rich with iron include figs and broccoli, potatoes, cabbage, dates, collard, and string beans. Many leafy greens are full of iron too!


Potassium can help maintain healthy blood pressure and reduce water retention.

This mineral can be found within numerous fruits and veggies, such as cantaloupe, honeydew, potatoes, mushrooms, peas, cucumbers, zucchini, pumpkins, and leafy greens. You can even get your potassium from dried fruits and juices! Potassium is also in:

  • Prunes
  • Dates
  • Orange juice
  • Apricot juice
  • Grapefruit juice

Vitamin A

This vitamin keeps eyes and skin healthy and helps protect against infections. Vitamin A can be found in:

  • Leafy vegetables, for example spinach or chard
  • Sweet potatoes
  • Carrots
  • Squashes 
  • Pumpkins
  • Mangoes
  • Papayas

Vitamin B

Vitamin B helps prevent infections and supports cell health. Vitamin B can be found in:

  • Broccoli
  • Spinach
  • Citrus fruits
  • Avocados
  • Bananas

Vitamin C 

Vitamin C is good for your immune system, can help heal wounds, and is good for maintaining healthy teeth and gums. A few of the many fruits and veg that contain Vitamin C are: 

  • Chili and Sweet Yellow Capsicum
  • Guavas
  • Kiwis
  • Parsley
  • Kale
  • Papayas

Fruit and vegetables are loaded with all sorts of important vitamins and minerals. Adding just a few servings of produce to your daily diet can give your body the boost it needs to keep functioning at its best. So go ahead, devour fresh fruit and veggies - your body will thank you!

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