Fruits and vegetables rich in vitamins mainly include citrus fruits, dark green leafy vegetables, berries, cruciferous vegetables, and tropical fruits.

1. Citrus fruits:

Citrus fruits such as oranges, lemons, and grapefruits are rich in vitamin C, with each 100 grams of fruit flesh providing more than 50% of the daily vitamin C requirement. Vitamin C has antioxidant effects, promotes collagen synthesis, and enhances immunity. Citrus fruits also contain small amounts of B vitamins and flavonoids, and the peel has a high content of dietary fiber.

2. Dark green leafy vegetables:

Spinach, kale, mustard greens, and other dark green leafy vegetables are notable for their high vitamin K content, with each 100 grams satisfying 300-500% of the daily requirement. These vegetables are also rich in vitamin A, folate, and the mineral iron. The vitamin A in these vegetables exists in the form of beta-carotene, which needs to be converted and absorbed in the body. When cooking, it is recommended to stir-fry quickly with oil to enhance the absorption rate of fat-soluble vitamins.

3. Berries:

Berries such as blueberries, strawberries, and blackberries are high in vitamin C and anthocyanins. 100 grams of fresh blueberries contain approximately 14 milligrams of vitamin C and provide a large amount of polyphenol antioxidants. Frozen berries have similar nutritional value to fresh fruits and are suitable for long-term preservation and consumption. These fruits have a low glycemic index and are suitable for people who need to control their blood sugar.

4. Cruciferous vegetables:

Broccoli, cauliflower, cabbage, and other cruciferous vegetables are rich in vitamin C, vitamin K, and folate. The vitamin C content of broccoli is 1.5 times that of oranges, and it is also rich in anti-cancer substances such as sulforaphane. It is recommended to cook these vegetables by steaming or quick-frying to avoid the loss of water-soluble vitamins caused by prolonged boiling.

5. Tropical fruits:

Tropical fruits such as mango, papaya, and pineapple are notable for their high vitamin A and C content. A medium-sized mango can provide 20% of the daily vitamin A requirement and 75% of the daily vitamin C requirement. Papaya contains a unique enzyme called papain, which aids in protein digestion. However, it is important to note that some tropical fruits are high in sugar content, and individuals with diabetes should control their intake.

It is recommended to choose fruits and vegetables of different colors alternately in daily diet, as dark-colored varieties usually have higher nutritional value. Fresh fruits and vegetables are best bought and eaten immediately, with storage time not exceeding 3 days. When washing, simply rinse with running water to avoid long-term soaking that can lead to the loss of water-soluble vitamins. Special groups such as pregnant women should ensure a daily intake of 300-500 grams of vegetables and 200-400 grams of fruits, paying attention to supplementing with spinach, asparagus, etc. that are high in folic acid content. Cooking methods should preferably choose cold mixing, steaming, or quick-fire stir-frying to maximize the retention of nutrients.