Source: National Cancer Institute
Publication No. (FDA) 98-2310
In selecting your daily intake of fruits and vegetables, the National Cancer Institute recommends choosing:
- At least one serving of a vitamin A-rich fruit or vegetable a day.
- At least one serving of a vitamin C-rich fruit or vegetable a day.
- At least one serving of a high-fiber fruit or vegetable a day.
- Several servings of cruciferous vegetables a week. Studies suggest that these vegetables may offer additional protection against certain cancers, although further research is needed.
| High in Vitamin A* |
High in Vitamin C* |
High in Fiber or Good Source of Fiber* |
Cruciferous Vegetables |
apricots
cantaloupe
carrots
kale, collards
leaf lettuce
mango
mustard greens
pumpkin
romaine lettuce
spinach
sweet potato
winter squash (acorn, hubbard) |
apricots
broccoli
Brussels sprouts
cabbage
cantaloupe
cauliflower
chili peppers
collards
grapefruit
honeydew melon
kiwi fruit
mango
mustard greens
orange
orange juice
pineapple
plum
potato with skin
spinach
strawberries
bell peppers
tangerine
tomatoes
watermelon |
apple
banana
blackberries
blueberries
Brussels sprouts
carrots
cherries
cooked beans and peas (kidney, navy, lima, and pinto beans, lentils, black-eyed peas)
dates
figs
grapefruit
kiwi fruit
orange
pear
prunes
raspberries
spinach
strawberries
sweet potato |
bok choy
broccoli
Brussels sprouts
cabbage
cauliflower |
*Based on FDA's food labeling regulations
What's a Serving Size?
Here's what the National Cancer Institute recommends as a serving of fruit and vegetables:
- 1 medium fruit or 1/2 cup of small or cut-up fruit
- 3/4 cup (180 milliliters) of 100 percent juice
- 1/4 cup dried fruit
- 1/2 cup raw non-leafy or cooked vegetables
- 1 cup raw leafy vegetables (such as lettuce)
- 1/2 cup cooked beans or peas (such as lentils, pinto beans, and kidney beans)
|
|
