The Fruit and Vegetable Groups Fruits nd vegetables are important for vitamins, minerals and fiber. Dark green leafy vegetables like broccoli, greens, bok choy, and kale are good sources of vitamin A, iron, and vitamin C. Vitamin C keeps gums healthy and helps the body heal wounds. Iron is important for building strong blood.
Fresh produce provides fiber and variety.
Canned produce can be a nutritious choice. Canned fruits and vegetables have as much vitamin A as fresh produce, but heat processing destroys some vitamins and fiber. To reduce sugar and salt that are added to fruits and vegetables when canned, drain canning liquid and rinse. If people have difficulty chewing. If people do not have storage or cooking facilities.