Including fruits and vegetables in the diet benefits health. They contain many nutrients to protect against chronic disease. Americans consume fewer than the recommended servings. Only 8.8 to 21.1 percent of Americans age 18 and older consume two fruits and three vegetables daily, according to a Centers for Disease Control and Prevention, or CDC, study from 2007.
Benefits
Fruits and vegetables contain essential vitamins and minerals. Fiber helps reduce the risk of coronary artery disease. It also helps aid digestion. Beans, artichokes, apples and oranges provide high amounts of fiber. All fruits and vegetables contain relatively few calories. Including low-calorie foods helps control weight. A serving of fruit contains roughly 60 calories, while a vegetable serving provides 25 calories. Folate helps build healthy cells. It reduces child birth problems in women. Spinach, black-eyed peas and asparagus contain folate. Fruits and vegetables contain potassium, a mineral that helps maintain healthy blood pressure. Sources of potassium include sweet potatoes, tomatoes and carrots. Vitamin A helps keep skin and eyes healthy. It also helps protect against infection. Carrots, squash, cantaloupe, red peppers and cabbage provide Vitamin A. The antioxidant Vitamin C helps heal wounds and keeps teeth healthy. Antioxidants reverse free radical damage caused by stress, illness or environmental factors such as cigarette and industrial smoke. Kiwi, strawberries, broccoli, pineapple and Brussels sprouts contain Vitamin C.
Types
Fruit comes from the fleshy part of a plant. Many varieties of fruit exist in the food supply. Citrus fruits contain high amounts of acid. Oranges, grapefruit and limes are examples of citrus fruits. Berries grow on vines. Varieties of berries include strawberries, blueberries and kiwi. Melons contain many seeds and grow large. Examples of melons include watermelon, cantaloupe and honeydew.
Groups of families classify vegetables. Cruciferous vegetables resemble flowers. These vegetables include cabbage, Brussels sprouts and broccoli. Root vegetables grow in soil. Examples of root vegetables include potatoes, yams and sweet potatoes. Plant-stem vegetables such as celery and asparagus also grow in the ground. Cucurbits grow on vines in the ground. Pumpkins, cucumbers and zucchini fall into this category. Alliums include pungent vegetables such as onions, garlic and shallots.
Considerations
Fill half of your plate with fruits and vegetables at each meal. You need to consume two to four servings of fruits to reap the benefits. A fruit the size of your fist counts as a serving. You should also eat three to five servings of vegetables. Half a cup of cooked vegetables or 1 cup of raw vegetables counts as a serving.
Potential
Including fruit and vegetables in the diet boosts health. Fruits and vegetables do not contain cholesterol. Low cholesterol helps prevent heart disease. Consuming an adequate amount of fruits and vegetables also helps maintain weight. Fruits and vegetables provide calorie-dense snacks that keep you full between meals. Calorie-dense foods contain high amounts of nutrients with few calories.
Warning
Although rare, consuming high amounts of fruits and vegetables can lead to nutrient toxicity. Carrots contain high amounts of Vitamin A. A single carrot contains 203 percent of your daily value according to the "Ask a Dietitian" website. Vitamin A builds up in the body because it is fat soluble. High amounts of this vitamin turn your skin and the whites of your eyes orange and/or yellow. Citrus fruits such as oranges and limes contain vitamin C. These fruits contain high amounts of acid, which may cause mouth sores.
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