Fruits and vegetables are natural and nutritious foods that are packed with vitamins, minerals and antioxidants, according to the USDA. The Centers for Disease Control and Prevention says fruits and vegetables may reduce your risk of chronic diseases, such as heart disease and cancer, and you should eat a variety of each every day to fulfill your nutritional needs. You may choose from several fruit and vegetable diets.
Fruitarian Diet
A fruitarian diet limits your food intake to eating fresh fruits. You can choose fruits from seven groups that include acid fruits, sub-acid fruits, sweet fruits, dried fruits, oily fruits, nuts and seeds. Acid fruits include oranges, grapefruits, pineapples kiwi and cranberries. Sub-acid fruits include apples, pears, peaches, cherries, raspberries, blackberries, mangos and papayas. Sweet fruits include grapes, melons and bananas. Dates, figs, raisins and prunes are examples of dried fruits. Coconut is an example of an oily fruit. Fruits have a high content of sugar and antioxidants, but do not fulfill your protein requirements.
Raw Food Diet
A raw food diet includes fruits, vegetables, nuts, seeds, legumes and other foods that are not processed or cooked. Raw foods contain vitamins, minerals and antioxidants, according to the USDA. Raw foods contain more nutrients than the same foods when cooked, and contain enzymes that can help you digest the foods. Sprouting nuts, seeds and legumes can increase the nutritional content of the food. Many people on a raw food diet choose organic fruits and vegetables, produce that is grown in soil without herbicides or pesticides. You can juice these fruits and vegetables, or prepare and eat a variety of salads.
Vegan Diet
A vegan diet is a strict form of a vegetarian diet in which you can consume fruits, vegetables, nuts, seeds, legumes and whole grains, and do not eat any animal products of by-products such as meat, poultry, fish, eggs, dairy or honey, according to the Vegetarian Resource Group. If you choose a vegan diet, you should eat a variety of fruits, vegetables, leafy greens, nuts, seeds, legumes and whole grains. One concern about a vegan diet is obtaining enough protein and vitamin B-12. You can obtain sufficient protein from nuts, seeds and legumes. Soy is a legume that provides all of the essential amino acids, calcium, iron and other nutrients, according to the USDA. Fermented soy products, such as tempeh and miso, are healthy sources of protein for your diet, and provide vitamin B-12.
References
- United States Department of Agriculture: National Nutrient Database for Standard Reference
- Centers For Disease Control and Prevention: Fruit and Vegetable Benefits
- Centers for Disease Control and Prevention: How Many Fruits and Vegetables Do You Need?
- Diet.com: Fruitarian Diet
- Living Foods: Living and Raw Foods
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