I was at the grocery store one day and I suddenly realized there were not a single chart, table, or diagram showing me what nutrients were in any of the dozens of different fruits and vegetables.
As soon as I got home that day, I started doing some research and I could not find a single chart that listed all the different nutrients and fruits and vegetables.
Instead of complaining or blaming anyone, I decided to do something about it and I made this Nutrient Chart listing 33 nutrients from 92 fruits, vegetables, and a few superfoods.
What I quickly started to find was that this information was out the on government websites.
However, it still wasn’t what I was looking for.
What I was looking for was a chart that had a list of every single “common” fruit and vegetable that I would typically see at the super market.
And then, on this fruit and vegetable chart, I wanted a list of all the different nutrients. Since this chart did not exist, I decided to make it myself.
I found there were approximately 33 different types of nutrients in fruits and vegetables.
I also discovered there were about 36 different types of fruit and about 56 different types of vegetables.
After a bit of diligence, we now have a “mostly” complete list of nutrients in fruits and vegetables chart to download as a PDF and print up for quick referencing.
To get this PDF list of the nutrients in fruits and vegetables, simply click on the link and either save it to your computer and/or print it up.
Download & Print: Nutrients In Fruits & Vegetables Chart (PDF)
Click image below to view FULL RESOLUTION.
I spent some time color coding this chart to highlight what fruit or vegetable had the most of a specific nutrient.
The benefit of color coding this giant chart of nutrients in fruits and vegetables was to be able to quickly identify the food that had a LOT of a specific nutrient you might be seeking.
When you look at the chart, you’ll quickly see what the list of fruits and vegetables and the nutrients in each, with a red colored highlight that indicates that particular whole food has the MOST of that specific nutrient.
And the green color indicating that whole food has a lot (but not the most) of a specific nutrient.
Learn more information about What Happens When You Eat Quality Food, and read medical journal, about quality food and what makes up the various qualities of food.
Why are nutrients and whole food important to add to your daily diet?
The medical school textbook, “Medical Nutrition & Disease” explains the basic standards of nutritional requirements at various ages and levels of health.
We’ve all seen a the common food pyramid showing you about how much of each food category required for optimal health.
One important thing to note about this common chart is that chart is typically for “healthy” people and not for people who might require additional nutrients.
Individuals who may require and more nutrients (vitamins & minerals) include: (Source)
- Pregnant women.
- Lactating women.
- Growing children.
- Recent trauma (burns, fractures, surgery, etc).
- High risk for infection (HIV, malabsorption syndromes, etc)
- Excess consumers (alcohol, cigarettes, or illicit substance abusers).
- Medications interacting with nutrient absorption and/or the metabolism of nutrients.
Throughout all stages of life, vitamins and minerals are required for “normal” growth, development, and metabolism.
Everyone is different and may require more of a specific nutrient.
Nutrient intake standards and recommendations
Each vitamin and mineral requirement will typically change throughout the various stages of life.
Nutrient recommendations have a “set” standard based on scientific data.
However, these standards have two WARNINGS.
Two RDA (recommended daily allowance) standard WARNINGS include:
- Nutrition standards were based on the requirements of “healthy” people, not those requiring MORE nutrients.
- Nutrient standards were developed to prevent deficiencies. NOT to enhance health or optimize overall well-being.
Health.gov has a reference table of goals for daily nutrient requirements – based on age, gender, etc.
Current research is in active development to determine nutrient requirements for those needing more nutrients.
And for those desiring to improve and optimize their health and well-being.
The CDC (Center For Disease Control & Prevention) put out a report revealing nutrition status of the population in the United States. Each age group and various demographics (age, gender, race, ethnicity, etc).
Up to one third of certain demographics have specific nutrient deficiencies.
- The USDA also provides a Nutrient Chart – Function, Deficiency and Toxicity Symptoms, and Major Food Sources.
Common nutrient deficiencies indicators include:
- Tongue and oral cavity are typically the first area to indicate nutrient deficiencies. (Source).
- Hair loss.
- Burning feet or tongue.
- Slow to heal wounds.
- Pain in bones.
- Heartbeat irregularities.
- Night time visions changes.
- Brittle/dry hair.
- Rigid or spooning (curving upwards) shaped nails.
- Mouth issues.
- Irritability and/or apathy.
- Low appetite.
- And much more.
Nutrient Deficiency Indicators Source List:
What other nutrients are not listed as a potential deficiency?
As research and awareness continues to increase, CECD (Clinical Endocannabinoid Deficiency) is starting to take notice.
Humans create cannabinoids and when the body doesn’t create enough endo-cannabonoids, the body may require external sources of cannabinoids.
Common sources of cannabinoids come from the cannabis and/or hemp plant.
Science has identified up to 113 plant based cannabinoids and also discovered several cannabinoids naturally created by the human body.
Published in PLOS | ONE (A Peer-Reviewed, Open Access) Journal, 322 studies were evaluated and synthesis for qualitative purposes.
In this research, upregulation ECS (endocannabinoid system) was triggered via pharmaceuticals, alternative medicine, and lifestyle changes.
Upregulation is when there’s an increase of cellular response via specific stimulation at the molecular level. This occurs due to more receptors across the surface of the cell.
Much more research is typically indicated in most all current clinical research.
According to Ethan Russo and his research team, CECD (clinical endocannabinoid deficiency) could be the “underlying” cause of IBS (irritable bowel syndrome, migraines, and fibromyalgia.