Joy feelings magazine January 2019 issue | Page 79

folate (folic acid), vitamin
A, and vitamin C.
Diets rich in potassium
may help to maintain
healthy blood pressure.
Vegetable sources of
potassium include sweet
potatoes, white potatoes,
white beans, tomato
products (paste, sauce,
and juice), beet greens,
soybeans, lima beans,
spinach, lentils, and
kidney beans.
Dietary fiber from
vegetables, as part of an
overall healthy diet, helps
reduce blood cholesterol
levels and may lower risk
of heart disease. Fiber is
important for proper
bowel function. It helps
reduce constipation and
diverticulosis. Fiber-
containing foods such as
vegetables help provide a
feeling of fullness with
fewer calories.
Folate (folic acid) helps
the body form red blood
cells. Women of
childbearing age who may
become pregnant should
consume adequate folate
from foods, and in
addition 400 mcg of
synthetic folic acid from
fortified foods or
supplements. This reduces
the risk of neural tube
defects, spina bifida, and
anencephaly during fetal
development.