High in Fiber Blackberries, Grapefruit, Kiwifruit, Oranges, Raspberries, fruits and vegetables containing fiber do so much more than help to maintain a healthy digestive tract. Studies have shown that diets high in fiber (and low in fat) help to prevent high blood pressure, heart disease, stroke, certain types of cancer and the most common form of diabetes. A fiber-rich diet may also protect against colon cancer. Top 12 High in Vitamin A Apricots, Cantaloupes, Carrots, Collard Greens, Hot Chile Peppers, Leaf Lettuce, Romaine Lettuce, Mangoes, Nectarines, Peaches, Spinach, Sweet Potatoes. The old saying about carrots being good for your eyes is true. Carrots, like the other fruits and vegetables listed here, are high in vitamin A, which promotes good vision, especially in dim light. Vitamin A also helps to form and maintain healthy, skin, teeth, mucous membranes, and skeletal and soft tissue. Some research indicates that vitamin A may increase resistance to infection in children. Top 12 High in Vitamin C Broccoli, Cabbage, Cantaloupe, Cauliflower, Grapefruit, Green Pepper, Brussel Sprouts, Kiwifruit, Orange, Papaya, Strawberries, Mustard Greens. This essential vitamin has multiple benefits: keeping teeth and gums healthy, aiding in iron absorption, maintaining normal connective tissue and healing wounds. Vitamin C may also help in preventing cataracts. High in Iron White Beans, Spinach. Good Source of Iron Chickpeas, Lentils, Lima Beans, Pink Beans, Small White Beans, Winged Beans. Iron is good for blood: in particular, it’s essential to the formation of hemoglobin, which carries oxygen in muscles. To help your body absorb iron from fruit and vegetables, try to include a food item high in vitamin C in the same meal.