Final answer:
Fruits and vegetables are important for providing a variety of vitamins, including Vitamin A and C, which are necessary for maintaining good health. They should constitute a significant part of one's diet, with recommendations suggesting an increased consumption of these nutrient-dense foods by North Americans for optimal health benefits.
Step-by-step explanation:
Fruits and vegetables are essential parts of a healthy diet and are especially rich in various types of vitamins and minerals. To specifically address the question, fruits and veggies contain a wide array of vitamins including but not limited to Vitamin A and Vitamin C. It is recommended for North Americans to increase their consumption of these vitamins for optimal health.
Vitamin A is critical for maintaining normal vision, immune system function, and reproduction. It can be found in high amounts in orange and dark green vegetables such as carrots, kale, and sweet potatoes. On the other hand, Vitamin C, which is an antioxidant, helps with the absorption of iron, reduces the duration and severity of the common cold, and is abundant in citrus fruits such as oranges and lemons, as well as in vegetables like tomatoes and broccoli.
For a balanced and nutritious diet, it is beneficial to fill half of your plate with a variety of colorful fruits and vegetables to take advantage of their health-promoting properties. These should be whole, fresh foods rather than processed ones, as they are higher in fiber and lower in sugars and sodium. Additionally, incorporating cereals for vitamin B1 and foods high in omega-3 fatty acids like salmon and walnuts ensures a well-rounded intake of essential nutrients.