Fresh fruits and vegetables are full of vitamins, minerals and fiber and are a vital source of nutrients for your body. They should be eaten as part of a balanced diet that also contains starchy carbohydrates like rice and pasta, high-protein foods like fish, meat and egg whites, dairy produce and foods high in monounsaturated fat. They should be incorporated into meals, and make excellent snacks, and offer a wide range of health benefits.
Portions
Aim to eat at least five portions of fruit and vegetables every day. An apple, orange, peach or any other medium-sized fruit constitutes one portion. With larger fruit like pineapple or melon, one portion equals a slice. A handful of grapes or berries counts as a portion. One portion is equal to around 3 oz. of vegetables, or a side salad. A glass of fruit or vegetable juice counts as one portion, but juice can only make up a fifth of your necessary daily fruit and vegetable intake. Fruits and vegetables lose most of their natural fiber in the juicing process.
Significance
Fresh fruits and vegetables are typically better than canned or dried, because they often lose essential nutrients in the canning or drying process. Debate has raged over whether frozen fruit and vegetables are less nutritious than fresh ones, with producers claiming frozen fruit and vegetables hold all their vitamins and minerals as they are frozen on the day they are harvested. Fresh fruit and vegetables are more expensive and have to be eaten sooner.
Benefits
If you eat five portions of fruit and vegetables per day as part of a balanced diet, you may reduce your risk of obesity, coronary heart disease, cancer, stroke, asthma and eye degeneration, explains the University of Michigan. In a review by the University of California, Berkeley, published in the journal "Nutrition and Cancer," research showed people were protected against cancer of the stomach, pancreas, larynx, esophagus, mouth, bladder and breast through consuming fresh fruit and vegetables. World Health Organization reports have linked 2.7 million deaths globally each year to low fruit and vegetable intake.
Vitamins and Minerals
Oranges and other citrus fruits, broccoli and cabbage are good sources of vitamin C, which helps repair cells, tissues and organs. It also helps heal wounds and maintain bones, cartilage and teeth, explains MedlinePlus. Vitamin A, found in carrots and green leafy vegetables, gives your healthy skin, teeth and eyes. Vitamin D, found in mushrooms, provides calcium to keep your bones strong. Vitamin E is an antioxidant which fights wrinkles, helps heal skin and helps form red blood cells. It is found in berries and exotic fruits like mango and papaya, as well as avocado. Many fruits and vegetables contain potassium, which helps repair muscles and combat stroke and heart disease.
Considerations
Fruit and vegetables need to be eaten as part of a balanced diet. If you only eat fruit and vegetables, you will miss out on vital nutrients. Eat a wide range of fruit and vegetables, of varying colors and sizes, as they all offer your body different nourishment. Never overcook vegetables as they lose nutrients. If not eaten raw, boil or steam for three minutes.
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