Fruit and vegetables are a vital part of a healthy diet, because they are bursting with vitamins and minerals and are a good source of fiber. They are an important part of a balanced diet, which should also include carbohydrates such as bread and rice, foods high in protein like lean meat and fish, and foods high in unsaturated fat, like nuts and avocados. Eaten as snacks or with meals, fruits and vegetables have numerous health benefits.
Portions
You should try to eat at least five portions of fruits and vegetables daily. The American Heart Association says you should eat eight daily portions to get full nutritional benefits, while many others say you should aim for at least five, including the Centers for Disease Control and Prevention (CDC) and the World Health Organization. The five should include three portions of vegetables and two servings of fruit. The CDC states that two thirds of Americans eat less than two daily fruit portions, and three quarters of Americans eat less than three daily vegetable portions. A side salad or 80 grams of one vegetable is equivalent to one portion. A single peach, pear, orange or apple is a portion. With smaller fruit like cherries and strawberries, a handful is a portion. And for larger fruit like watermelon and pineapple, a portion is a slice. You can cheat by drinking pure fruit or vegetable juice, but this only counts as a maximum of one portion, regardless of how much you drink.
Fresh, Frozen, Canned or Dried?
When fruits and vegetables are canned or dried, they can lose important vitamins and minerals. They are healthier eaten fresh. Food companies state that frozen fruits and vegetables retain their nutrients if they are frozen as soon as they are harvested, and they last far longer and are cheaper.
Benefits
According to the World Health Organization, 2.7 million people worldwide die each year because they do not eat enough fruits and vegetables. Eating the right amount of fruits and vegetables every day will do wonders for your health. The University of Michigan advises that nutrients found in fruits and vegetables lower your risk of contracting cancer, stroke, heart attack, obesity and failing eyesight. A review of research from the University of California suggests the consumption of fruits and vegetables protects you from cancer of the mouth, larynx, esophagus, stomach, pancreas, bladder, cervix, ovaries, lungs, breasts and colon.
Vitamins and Minerals
Vitamin A, found in most fruits, helps cells grow, and is good for your hair and teeth. Vitamin B, found in tropical fruits, berries and green vegetables, improves your immune system. Vitamin C, found in citrus fruit and most vegetables, helps repair cells, tissues and organs, and strengthens your immune system. Vitamin E, found in most fruits and vegetables, improves your circulatory system. Vitamin K strengthens your bones, and is found in green vegetables, berries and tropical fruits. Potassium, found in most fruits and vegetables, regulates your body's nervous system, water levels and muscle function. Magnesium, found in green leafy vegetables, promotes strong muscles, bones and teeth.
Considerations
Overcooking vegetables kills nutrients. Eat them raw, or boil or steam them for no more than three minutes.
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