20 exciting nutrients that exist in fruits and veggies.

Vitamin C (Ascorbic Acid): 

Present in fruits like citrus, strawberries, and bell peppers, Vitamin C aids in collagen formation, systemic immune support, and antioxidant protection.

Grains:

 Found in fruits like apples, pears, and berries, as well as vegetables like broccoli and Brussels sprouts, fiber improves digestion, regulates blood sugar, and promotes satiety.

Calcium:

Bananas, oranges, and sweet potatoes are high in potassium, which is essential for fluid balance, neuron function, and muscular contraction.

Homocysteine (Vitamin B9):

Found in leafy greens, oranges, and avocados, folate is necessary for DNA synthesis, cell division, and fetal development during pregnancy.

Beta-Carotene:

 Carrots, sweet potatoes, and spinach contain beta-carotene, which is a precursor to Vitamin A and helps with vision, skin health, and immunity. 

Vitamin K:

 Broccoli, kale, and spinach are high in vitamin K, which is essential for blood clotting, bone health, and cardiovascular function.

Quercetin:  

produced by apples, onions, and berries, is a potent antioxidant with anti-inflammatory qualities.

Magnesium: 

 found in bananas, avocados, and leafy greens, promotes muscular function, neuron transmission, and bone health.

Vitamin E (Tocopherol):

Nuts, seeds, and spinach are high in Vitamin E, an antioxidant that helps cells resist oxidative damage.

Anthocyanins: 

 Blueberries, cherries, and grapes contain anthocyanins, which contribute to the fruits' brilliant colors while also providing antioxidant and anti-inflammatory properties.

Resveratrol:

It is a compound found in grapes, particularly red wine, that has been linked to possible cardiovascular and anti-aging effects.

Selenium: 

Brazil nuts, sunflower seeds, and mushrooms are high in selenium, an important element with antioxidant qualities that promote thyroid function.

Manganese: 

 found in pineapple, pecans, and whole grains, is essential for bone growth, blood clotting, and inflammation reduction.

Zeaxanthin and lutein:

 These carotenoids found in spinach, kale and maize boost eye health and may lower the risk of age-related macular degeneration.

Vitamin B6 (Pyridoxine):

 Bananas, potatoes, and chickpeas are high in vitamin B6, which aids in brain development, neurotransmitter production, and immunological function.

Phosphorus: 

Found in pumpkin seeds, salmon, and lentils, phosphorus is necessary for bone health, energy metabolism, and acid-base balance.

Zinc:

 Pumpkin seeds, chickpeas, and cashews are rich sources of zinc, which is required for immunological function, wound healing, and DNA production.

Choline:

 Found in broccoli, eggs, and Brussels sprouts, choline is essential for brain development, neuron function, and liver health.

Copper:

 Avocados, mushrooms, and cashews contain copper, which is essential for iron metabolism, connective tissue production, and immunological function.

Vitamin D: 

While not rich in fruits and vegetables, sunshine stimulates Vitamin D production in the skin. Vitamin D promotes calcium absorption, bone health, and immunological function.