You probably don’t eat enough. Nine out of 10 Americans fall short.
A good target: at least 2 1/2 to 3 cups a day. Better yet, forget the cups. Cover half your plate, and not just at dinner, with vegetables (and/or fruit).
Top 5 Folate: Frisee, Asparagus, Romaine lettuce, Spinach Turnip greens
Top 5 Fiber: Artichoke, Peas, Avocado, Lima beans, Jicama
Top 5 Beta-Carotene: Sweet potato, Pumpkin, Carrots, Mustard greens, Spinach
Top 5 Lutein: Spinach, Swiss chard, Mustard greens, Turnip greens, Radicchio
Top 5 Vitamin C: Red bell pepper, Broccoli, Green Bell pepper, Green Chili pepper, Brussels sprouts
Top 5 Potassium: Sweet potato, lima beans, Swiss chard, Spinach, Portobello mushrooms
Top 5 Vitamin K: Mustard greens, Spinach, Kale, Collard greens, Turnip greens
Top 5 Magnesium: Spinach, Swiss chard, Lima beans, Artichoke, Peas
Source: Nutrition Action Health Letter June 2018
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