Most major health organizations recommend you include generous amounts of fruits and vegetables in your diet. Eating a diet rich in fruits and vegetables may decrease your risk of developing certain diseases and can help you manage your weight. Fruits and vegetables are full of vitamins, minerals, antioxidants, fiber and other compounds that contribute to a healthy body.
Expert Recommendations
The American Heart Association recommends you eat a minimum of 4 1/2 cups of fruits and vegetables daily to support heart health. The U.S. Department of Agriculture's 2010 Dietary Guidelines for Americans recommends increasing the amount of nutrient-dense foods in your diet to improve health and well-being. Fruits and vegetables are specifically named as nutrient-dense foods you should eat more of. According to the USDA Food Guide Pyramid, you should consume between 5 and 13 1/2 cups of fruits and vegetables daily, depending on your overall calorie intake.
Health Protection
Fruits and vegetables, when eaten as part of an overall healthy diet, can reduce your risk of developing stroke, coronary artery disease and Type 2 diabetes. The antioxidants and fiber in fruits and vegetables can help lower your risk of mouth, stomach and colon cancer. Fiber is also instrumental in digestive health and in lowering blood cholesterol levels. Eating fruits and vegetables helps you meet your daily potassium needs, which can help regulate your blood pressure, reduce your risk of kidney stones and prevent bone loss. Vitamin A, found in many orange-colored vegetables and fruits, supports vision health. Vitamin C, found in fruits and some vegetables, supports immunity and tissue repair. Fruits and vegetables are also a source of folate, a B vitamin essential to red blood cell function. Folate also helps promote healthy fetal development. Whole foods, such as fruits and vegetables, are the healthiest sources of these vitamins and minerals -- as opposed to supplements.
Weight Control
Most fruits and vegetables are low in calories. They contain large amounts of water and fiber, which can help you feel full. Replacing higher-calorie foods, such as chips, candy and refined carbohydrates with lower-calorie vegetables and fruits can help save you calories and promote weight loss.
Optimal Choices
Eating a variety of colorful fruits and vegetables exposes you to a myriad of nutrients. The USDA recommends eating more dark green, orange and red vegetables. Include peas and beans in your diet, as they provide protein and fiber without saturated fat. Although fruit juice and canned fruit count towards your daily servings of fruits, they do not offer as much fiber as whole fruits.
Member Comments