A well-balanced diet includes a healthy mix of fruits and vegetables. According to the U.S. Department of Agriculture, the average adult should consume between five and 13 servings of fruits and vegetables per day, depending on your total caloric intake. The actual average consumption is much lower, at just three servings per day. If fruits and vegetables are not a regular part of your diet, consider the numerous health benefits they can potentially offer.
Improved Cardiovascular Health
Incorporating more fruits and vegetables into your diet can potentially have a significant positive impact on your cardiovascular health. According to the Harvard School of Public Health, or HSPH, research studies conducted at the university suggest that the higher your average daily intake of fruits and vegetables is, the lower your risk is for developing cardiovascular disease. Green leafy vegetables and citrus fruits in particular tend to have the most significant impact. The HSPH also suggests that a diet rich in fruits and vegetables and low in saturated fats can also help to lower blood pressure.
Gastrointestinal Benefits
Fruits and vegetables contain high levels of fiber, which can be beneficial to your gastrointestinal health. According to the U.S Department of Agriculture, fiber helps to aid digestion and increasing your intake of fruits and vegetables can potentially help you to avoid certain gastrointestinal disorders, including constipation, diverticulitis and diverticulosis.
Improved Vision
Fruits and vegetables contain high levels of certain vitamins that can help to improve your vision. According to the Harvard School of Public Health, fruits and vegetables that contain two key pigments, lutein and zeaxanthin, which are key to preserving your eye health. These pigments are typically found in green leafy vegetables, such as spinach and kale, as well as corn, squash, kiwi and grapes. Lutein and zeaxanthin are thought to be particularly effective in preventing against cataracts and macular degeneration.
Decreasd Risk for Cancer
Research suggests that there is also a correlation between a diet rich in fruits and vegetables and a reduced risk for developing certain types of cancer. According to the Harvard School of Public Health, university-sponsored research suggests that certain vegetables, including lettuce, bok choy, cabbage, garlic and onions may protect against mouth, throat, esophageal and stomach cancer. Fresh fruits, specifically tomatoes, are thought to be effective in preventing lung and prostate cancer.
Decreased Risk for Diabetes
Eating fresh fruits and vegetables can also help you to manage your risk for developing diabetes. The U.S. Department of Agriculture suggests that a diet that includes fruits and vegetables can help to protect against Type-2 diabetes in particular and help you to maintain normal blood glucose levels.
Reduced Risk of Birth Defects
For pregnant women, fruits and vegetables are a key source of folic acid, which helps the body to form red blood cells and protects against certain types of birth defects. According to the U.S. Department of Administration, folic acid can reduce the risk of neural tube defects, spina bifida and anencephaly during fetal development.
References
- Centers for Disease Control: Fruits and Veggie Benefits
- Harvard School of Public Health: Vegetables and Fruits: Get Plenty Every Day
- U.S. Departent of Agriculture: Why is it important to eat fruit?
- ABC News: Fruits and Vegetables: Why You Need to Eat More
- Maryland Department of Health: Benefits of Eating Fruits and Vegetables
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