Fruits and vegetables contain essential vitamins and minerals that aid in health and help prevent disease. Whole fruits and vegetables provide the nutrients often found in vitamin and mineral supplements. It's best when you get these vitamins and minerals mainly from food, according to the Centers for Disease Control and Prevention (CDC). However, some people may need to take supplements when they're unable to get enough fruits and vegetables in their diet.
Variety
To get the maximum benefits, choose a variety of fruits and vegetables with different colors, the CDC recommends. This can provide you with various nutrients from the mixture of fruits and vegetables. A wide range of food with different nutrients will include vitamins A and C, fiber, folate and potassium. Eat five or more servings of fruits and vegetables a day. Use them as sides, salads, snacks or desserts.
Fiber
A diet rich in fruits and vegetables helps with weight management, the CDC notes. The high fiber in these foods make them an excellent substitute for high-fat or high-calorie foods that contribute to weight gain. You can eat plenty of fruits and vegetables for a full feeling without worrying about the stuffed sensation and high calorie count that come with fatty foods. Fiberous foods also aid in digestion and may help reduce the risk of colon cancer. The high fiber content in fruits and vegetables may help lower cholesterol levels and control blood sugar levels, according to Netdoctor.
Heart Health
The antioxidants in fruits and vegetables may decrease the risk of heart disease. Harvard-based studies of nearly 110,000 men and women over 14 years of age found that fruits and vegetables had a dramatic effect in reducing heart disease, according to the Harvard School of Public Health. People who averaged more than eight servings of fruits and vegetables a day were 30 percent less likely to have a heart attack or stroke than people who ate less than 1.5 servings daily. These heart healthy benefits may come from green leafy vegetables, broccoli, cabbage, cauliflower, Brussels sprouts and citrus fruits, including oranges, grapefruit, lemons and limes. A healthy consumption of fruits and vegetables, along with low-fat dairy products, also helps lower blood pressure in people with high blood pressure, the Harvard School of Public Health notes. High blood pressure is a risk factor for heart disease.
Cancer Protection
Tomatoes contain lycopene, a pigment responsible for their red hue. Researchers have found this ingredient in tomatoes may protect men against prostate cancer, according to the Harvard School of Public Health. You can also get these benefits from tomato-based products, such as sauces. Fruits and vegetables may also protect against cancers of the stomach, mouth, throat, esophagus and voice box.
Vision
Certain pigments in dark leafy green vegetables may protect against age-related eye diseases, particularly cataracts and macular degeneration. Cataracts cause a clouding of eye lenses, and macular degeneration damages the center of the retina to cause blurred and diminishing vision. Fruits and vegetables also contain antioxidants to fight free radicals that damage cells in the body, including cells affecting vision.
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