A well-balanced diet includes a variety of foods, with plant foods such as fruits and vegetables making up a significant portion of the diet. Veggies and fruits provide you with a variety of vitamins, minerals, nutrients and antioxidants. If you dislike or do not eat fruits and vegetables, you are at risk of developing a variety of nutritional deficiencies.
Function
Fruits and vegetables provide the basis for a healthful diet for people of all ages. The Harvard School of Public Health recommends at least nine servings of fruits and vegetables a day, or 4-1/2 cups for adults. You should include various colors of fruits and veggies during the course of a day or week to incorporate all essential vitamins and minerals.
Significance
Vegetables and fruits provide vitamin C, vitamin A, potassium, fiber and folate, according to the Centers for Disease Control and Prevention. Whole foods, like fruits and vegetables, also contain key antioxidants that may help to prevent chronic disease and improve your health. A few vegetables and fruits such as olives and avocados provide valuable monounsaturated fats.
Benefits
A diet rich in fruits and vegetables can help prevent some chronic diseases, lower blood pressure, reduce cholesterol, and lower your risk of heart disease or stroke, reports the Harvard School of Public Health. Fruits and veggies are also low in energy density, with relatively few calories per gram. This can help support a healthy weight or even help you lose weight, reports the CDC.
Considerations
If you do not consume fruits and vegetables, you might be able to make up for some missed nutrients with a multivitamin supplement. However, your diet will still be lacking in the antioxidants, healthy fats and fiber that vegetables and fruit provide. A lack of fruits and veggies can also cause you to eat more calories than you should because many foods are significantly more calorie-dense than fruits and veggies.
Prevention/Solution
While many people in the United States do not consume enough vegetables or fruits, you can easily add more fresh, healthful foods to your diet. Keep fruit out and convenient for snacking, or add a handful of berries or a banana to your morning cereal. Replace a snack bar or chips with fresh carrots and a vegetable dip, and add additional vegetables to pasta sauces, recommends nutritionist Samantha Heller at the Center for Cancer Care at Griffin Hospital in Derby, Connecticut.
Member Comments