You may not have agreed with her at the time, but your mother was right -- it's important to eat your fruits and vegetables. When it comes to getting the proper nutrition, fruits and vegetables are an important part of the process. In their report, "Nutritional Quality of Fruits, Nuts and Vegetables and their Importance in Human Health," Adel A. Kader and his colleagues from the University of California state that fruits and vegetables are significant sources of essential vitamins and minerals. Vitamins, minerals, antioxidants and dietary fiber lend fruits and veggies their health-boosting abilities and make them an important part of any healthy diet.
Nutrition
Fruits and vegetables are rich sources of vitamins C, A, B1, B3, B6, B9, minerals and fiber. Fruits and vegetables contribute 91 percent of vitamin C, 48 percent of vitamin A, 27 percent of vitamin B6 and 19 percent of iron in the typical U.S. diet. Legume vegetables, such as beans and peas, and potatoes comprise 5 percent of the protein available per capita in the average U.S. diet. The Harvard School of Public Health says that fruits and vegetables have the ability to lower blood pressure, reduce the risk of heart attack and disease and reduce the probability of digestive and vision problems. Fresh produce can also keep blood sugar levels in check and may even be able to prevent some forms of cancer.
Weight Control
Fruits and vegetables not only have the power to prevent certain unhealthy conditions but also can help maintain existing health. The Centers for Disease Control and Prevention point to the role of fruits and vegetables in helping to maintain a healthy waistline. The CDC says that by substituting lower-calorie fruits and vegetables for higher-calorie ingredients in meals, a person can eat the same amount of food but with much fewer calories and still enjoy meals that are filling.
Low Calorie
For instance, the CDC recommends that when making an omelet, a person can reduce the number of eggs by one and use half the amount of cheese -- or cut it out completely -- and replace those ingredients with more vegetables, such as spinach, onions or mushrooms. When eating cereal, an individual can use half the amount he would normally use and fill the remainder of the bowl with fruits such as bananas strawberries, blueberries and peaches. And when making a sandwich, substitute the cheese and meat with vegetables such as lettuce, tomatoes, cucumbers and onions to create a sandwich that is just as filling but far lower in calories.
Servings
As a general rule, the Harvard University School of Public Health says, an individual should eat a minimum of nine servings of fruit and vegetable a day -- the equivalent of about 4½ cups. Potatoes don't figure into that equation.
Color
The Harvard University School of Public Health also recommends consuming a variety of fruits and vegetables to get the biggest variety of nutrients. Color can also be a handy tip in deciding which fruits and vegetables to eat. Dark green leafy vegetables such as spinach and kale are popular choices, as are bright red, yellow and orange fruits and vegetables, such as tomatoes, peppers and squash.
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