According to the Centers for Disease Control and Prevention, or CDC, fruits and vegetables are essential for good health. However, most people are not getting enough of them in their diet. Fruits and vegetables are rich in fiber, vitamins and minerals, which can guard against certain cancers and cardiovascular diseases.
Benefits
A diet rich in fruits and vegetables reduces your risk for diabetes; cancers of the colon, stomach and mouth; kidney stones; high blood pressure; and coronary heart disease, according to the U.S. Department of Agriculture's MyPyramid website. Fruits and vegetables make great nutritious low-calorie snacks for those watching their weight or trying to lose weight, and they are great sources of energy and fiber.
Nutrients in Vegetables
Vegetables are naturally low-fat, low-calorie and cholesterol-free. They are good sources of potassium, folate--or folic acid, dietary fiber and vitamins A, C and E. Potassium helps maintain healthy blood pressure. Fiber helps reduce cholesterol and could lower your risk for heart disease, as well as promote healthy bowel function. Folate aids in the formation of red blood cells. Vitamins A and E are essential for skin and eye health and for fighting infection. Vitamin C promotes healthy gums and teeth, helps bruises and cuts heal, and facilitates the absorption of iron.
Nutrients in Fruits
Fruits are naturally low-fat, low-calorie, and low in sodium and cholesterol. Fiber, folate, vitamin C and potassium are among the many nutrients contained in fruits. Good fruit sources of potassium are bananas, prunes, raisins, honeydew, cantaloupe, dried apricots and peaches, and orange juice.
Be Colorful
Fruits and vegetables come in an array of colors, and your diet should be just as "colorful" to ensure you get the most nutritional benefits from eating them. Staples such as green broccoli or spinach, black beans, purple or red plums, yellow corn and orange sweet potatoes provide a variety of valuable nutrients. Always be open to trying a new fruit or vegetable to add more variety to your fruit and veggie lineup.
Recommended Daily Intake
According to the MyPyramid website, the USDA daily recommended servings of fruits and vegetables are set according to age, sex and activity level. Men 19 to 50 require three cups of vegetables and two cups of fruits, with two cups each for men over 50. Women 19 and over require two cups of vegetables, with two cups of fruits for women age 19 to 30. Women over 30 require one and a half cups of fruit. Children under age 9 require one to one-and-a-half cups of fruits and vegetables. Children age 9 to 13 require two to two-and-a-half cups, and children 14 to 18 require two-and-a-half to three cups.
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