Fresh fruits, veggies filled with nutrients

The taste benefits of fresh vegetables are obvious.

There's just no comparison between something that's newly picked and something that's been sitting frozen in a plastic bag for who knows how long.

The same sort of comparison holds true when it comes to nutrition, as well. There's just nothing better than home grown and right from the garden.

And that's where the benefits of the Giving Garden program enter the picture: it's a way to deliver key nutrition - in a tasty package - to people most in need of assistance. Some fruits and vegetables, though, pack a bigger punch and have a better shelf life at area food pantries before distribution.

Remember, all fresh produce is needed, even if it's not on this list. It just needs to be cleaned to remove the garden soil before delivery. And if you don't have a prolific garden, feel free to pick up a few extra items at the grocery store to contribute.

Fruits and vegetables that are great to donate include:

• Apples: antioxidants, fiber, vitamin C.

• Beans: (lima, green), vitamin A; (yellow wax) high in folate, magnesium.

• Beets: folate, folic acid, fiber, vitamin C, potassium.

• Broccoli: high in vitamin C, beta-carotene, calcium, antioxidants, fiber, folate.

• Brussels sprouts: protein, good source of vitamin C, fiber, folate, potassium.

• Cabbage: vitamin C, beta-carotene, fiber.

• Carrots: excellent source of beta carotene, vitamin A, potassium, fiber.

• Cauliflower: high in vitamin C, folate.

• Chard: high in vitamin A, sodium, calcium, iron, magnesium, potassium.

• Corn: fiber, niacin, folate.

• Cucumbers: high water content, small amount beta carotene.

• Eggplant: some fiber, folate, potassium.

• Onions: fiber, some vitamin C.

• Peas: protein, iron, fiber, vitamin C.

• Peppers (red, green): excellent source of vitamins A and C.

• Potatoes, sweet potatoes: vitamins B and C, minerals, complex carbohydrates.

• Radishes: potassium, vitamin C, folate, fiber.

• Spinach: high in vitamins A and C, potassium, folate.

• Summer squash (zucchini, crookneck): source of vitamin C, manganese, fiber

• Tomatoes: high in vitamins A and C, beta-carotene, the antioxidant lycopene and fiber.

• Winter squash: complex carbohydrates, fiber, potassium, iron, niacin, beta carotene.

For a complete analysis of vegetables, including those not listed here, check out the University of Illinois extension Web site at www.urbanext.uiuc.edu/veggies.