The Nutrition In Fruits & Vegetables

Fruits and vegetables are powerhouses of nutrition, filled with vitamins, minerals, antioxidants, fiber and protein. Just as important is that they are low in calories, and contain very little fat and no cholesterol. Building meals around vegetables and fruits ensures you get the nutrients needed to prevent or manage many of the diseases common to developed countries, such as cardiovascular disease and cancer. Consuming mostly vegetables and fruits is also a healthy way to lose weight and keep it off.

Protein and Fat

Protein is made of compounds called amino acids. The body makes some amino acids, but others -- called essential -- must come through diet. If a food contains all the essential amino acids, it is said to contain "complete" protein. Except for soy and a grain called quinoa, most plant foods contain incomplete protein. Since your body stores amino acids for a short time, you can accumulate all essential amino acids by eating a variety of plant-based foods over a 24-hour period.

Fat, Carbohydrates and Fiber

Fruit and vegetables are naturally low in fat. Sugars, starches and fiber are all carbohydrates, which provide energy. Fiber can be soluble or insoluble. Soluble fiber dissolves into a gel-like substance, slowing glucose absorption and removing excess cholesterol from the body. Insoluble fiber adds bulk to stool, preventing constipation. According to the Harvard School of Public Health, the claims of many fad diets that carbohydrates are all bad are erroneous. You need the complex carbohydrates found in fruits, vegetables and whole grains for good health.

Antioxidants

Choose brightly colored fruits and vegetables for the most nutrition. The color in fruits and vegetables comes from various antioxidants. For example, alpha-carotene makes carrots orange, lycopene makes tomatoes red and lutein makes spinach green. Antioxidants help protect you from cancer and keep plaque from forming in your arteries. Some vitamins, such as A, C and E, also function as antioxidants.

Vitamins and MInerals

Fruits and vegetables are good sources of most vitamins and minerals. One exception is riboflavin, which is found in dairy products and grains. Another is B-12, which occurs in meat, poultry, fish, dairy and fortified cereals. Getting enough B-12 can be a concern if you follow a strict vegan diet. While many vegetables contain iron, it is not as easily absorbed from plant sources as it is from animal sources. Consuming vitamin C at the same time aids absorption.

Recommended Amounts

The U.S. Department of Agriculture recommends adults eat 1.5 to 2 cups of fruit and 2.5 to 3 cups of vegetables daily. Half a cup of dried fruit is equivalent to 1 cup of fresh. Fruit is usually higher in calories than vegetables. Whole fruit is preferred to fruit juice because fresh fruit has more fiber content.