Different nutrients are found in different foods within the groups. Vitamin B6 can be found in potatoes, bananas and whole grain cereals. Beta carotene is plentiful in the dark green and deep yellow vegetables. Folic acid is found in green leafy vegetables, asparagus, broccoli, whole-grain cereals, and other enriched grains. As an added bonus, many of these foods are good sources of fiber.
Dietary fiber is important to good health.
It helps the digestive tract work well and can be important in helping to control intestinal symptoms of opportunistic infections. Fiber appears to help prevent some types of cancer and can reduce cholesterol levels. The usual recommendation for adults is to get 25-30 grams of fiber in your diet every day. For kids, the recommended grams of fiber each day is their age plus 5. If you want to increase your intake to this level, do so gradually and be sure to drink at least 8 cups of fluid.