Rich in iron: vegetables rich in the mineral are rich in potassium and magnesium.
They’re also packed with fibre and protein.
Rich in fibre: vegetables are rich sources of fibre and have high levels of soluble fibre, such as casein, which helps to break down food.
A variety of fruits are also rich in fibre and contain vitamins, minerals and antioxidants.
But these are usually not the same types of vegetables.
The best way to ensure your diet contains high levels is to eat foods with high fibre and high iron content.
Foods with high iron are usually made from legumes such as beans, lentils, chickpeas, peas, potatoes and peas.
They also have a high amount of iron in the form of thiamin, riboflavin, niacin and folic acid, which are all good sources of the mineral.
Low-iron vegetables include peas, spinach, broccoli and broccoli florets.
A range of fruits include mangoes, avocados, melons, peaches and pomegranates.
Vegetable rich in calcium: vegetables with a high calcium content are high in calcium, which is important to bones, teeth and heart health.
Calcium is found in foods such as vegetables, fruits and legumes, and in meat.
Calorific content varies with the type of vegetables, fruit and legume.
A high calcium diet also contains a large amount of calcium from dairy, so a low-fat dairy-free diet is also important.
High-calcium vegetables include broccoli, cauliflower, cabbage, turnips and tomatoes.
A healthy diet rich in fruits include bananas, cherries, kiwi, orange, lemons, papaya, plums and strawberries.
Calorie-counted foods with low fat include nuts, seeds, nuts, olive oil, avocado, beans, potatoes, avocado oil, soy sauce, honey, honey-free milk, wholemeal bread, whole grain cereals, pulses, lentil soup, rice, brown rice, pasta, couscous, oatmeal and oat bran.
High in fibre – fruits high in fiber include blackberries, grapes, strawberries, blueberries, kombu, blackcurrants, figs, pecans, cranberries, mangoes and peaches.
They have lots of soluble fiber, such to the protein in fruits.
They are also packed full of vitamin C. High fibre: vegetable rich in soluble fibre is rich in vitamin C and is often packed with vitamin A, A in addition to the other essential nutrients.
They can also be high in other antioxidants, such carotenoids and lycopene.
Low fibre: fruit high in soluble fiber is packed with vitamins and minerals and also has a large number of vitamin A and other antioxidants.
They contain some calcium and can help lower cholesterol.
They may also be rich in folate.
A low fibre diet includes bananas, peels, berries, grapes and spinach.