Fruits and vegetables play an important role in a healthy diet. These natural foods provide vitamins, minerals and other substances your body needs to function properly. Some fruits and vegetables can even reduce your risk for developing certain medical conditions, like high blood pressure and cholesterol, heart disease, obesity and Type 2 diabetes. Vegetables can also reduce the risk for developing certain types of cancer, like bladder, colorectal, endometrial, lung and ovarian cancers, according to the American Cancer Society.
Vitamins
Fruits and vegetables provide large amounts of nutrition and few calories. Vitamin A is important for healthy eyes and skin and helps prevent infections. Pumpkins, spinach, carrots and cantaloupe are good sources of vitamin A. Fruits like strawberries, pineapple, kiwi and mangoes are excellent sources of vitamin C, important for healthy teeth and gums and to promote healing of cuts and wounds. Vegetables including brussels sprouts, tomato juice and kale contain vitamin C, as do red and green peppers. Fruits and vegetables contain carotenes which have healthy antioxidant properties.
Fiber
Fruits and vegetables are excellent sources of dietary fiber. Fiber is that part of food that the body cannot digest -- it passes undigested through the gastrointestinal tract. The body does not absorb fiber, so the fibrous parts of vegetables and fruits do not add calories to a meal. Insoluble fiber, like that found in artichokes or broccoli, adds volume to food, leaving you feeling full and less tempted by sugary snacks. Insoluble fiber also regulates your digestive system. Soluble fiber, like that found in bananas, berries and citrus fruits, is beneficial to lowering cholesterol levels and your risk for developing heart disease.
Potassium and Sodium
Potassium and sodium work to regulate blood pressure. It is healthiest to eat foods high in potassium and low in sodium for optimal blood pressure and heart health. Tomato paste, orange juice, baked potatoes with the skin and plums are high in potassium. Fresh fruits and vegetables contain little, if any, sodium.
Fat, Cholesterol and Calories
Extra calories lead to weight gain. Fruits and vegetables are low in calories as long as they are not prepared with fattening ingredients like butter or sugar. A 1/2-cup serving of cooked asparagus has only 20 calories, as does the same amount of cooked spinach. Fruits and vegetables provide no dietary cholesterol. Most vegetables and fruits, except avocados, are low in fat. Steam, boil, microwave or roast vegetables drizzled in olive oil to reduce fat, cholesterol and calories. Serve fruit raw, juiced or blended into yogurt smoothies for low-calorie nutrition.
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