Nutrition In Fruit & Vegetables

Fruits and vegetables are naturally low in fat and calories, which can help you lose or maintain your body weight. The numerous benefits of eating fresh produce include lowering cholesterol levels, decreasing risk for certain cancers and aiding in satiety. Fresh fruits and vegetables provide the most nutrients, but you can also enjoy frozen, canned or juiced products to meet the recommended number of daily servings.

Calories and Carbohydrates

Because they are low in calories, fruits and vegetables can be added to each meal without guilt. One serving of fruit may be a small 4-ounce apple, 3/4 cup of blueberries, 1 cup of raspberries, 1/2 cup of cubed mango, half a large grapefruit or 17 grapes. Each of these provides 60 calories and 15 g of carbohydrates, according to the American Dietetic Association. Vegetables are classified as starchy or nonstarchy. Although both are important components of your diet, starchy vegetables contain more calories. A serving of starchy vegetables can be 1/2 cup of corn or peas, 1 cup of diced butternut squash or 1/2 cup of mashed sweet potato. Each provides 80 calories and 15 g of carbohydrates. Nonstarchy vegetables, such as salad greens, broccoli, carrots and eggplant, contain 25 calories and 5 g of carbohydrates per serving of 1/2 cup cooked or 1 cup raw vegetables.

Vitamins and Minerals

Some fruits and vegetables, such as oranges, strawberries and broccoli, are high in vitamin C. Your immune system uses vitamin C to heal wounds, repair tissues and fight foreign bacteria. Fresh produce provides folate, an important B vitamin that helps prevent neural tube defects in women of childbearing age. Bananas, prunes, apricots and cantaloupe provide potassium, a mineral that works to stabilize your blood pressure, according to MyPyramid.gov. Artichokes, green beans and spinach all provide calcium, which your body uses to keep bones and teeth strong.

Fiber

Fruits and vegetables are high in fiber, which is essential for a healthy digestive tract. Fiber does not break down in your body and helps keep you full for hours after eating. Most vegetables, including broccoli, asparagus, artichokes and salad greens, are good sources of insoluble fiber, which helps move food through your system and keeps you regular, according to MayoClinic.com. Soluble fiber is found in fruits, such as oranges, grapefruit and apples. When it combines with water, it forms a gel in your gut that moves through your intestines and helps to lower your cholesterol and stabilize blood sugar.

Anti-oxidants

Brightly colored fruits and vegetables are high in anti-oxidants and carotenoids. These powerful compounds fight free radicals in your body and reduce your risk of chronic diseases. Beta-carotene is an anti-oxidant, found in such foods as carrots, sweet potatoes and apricots, that keeps your eyes healthy and may help improve memory. The reddish hue of tomatoes comes from a carotenoid called lycopene, a compound that your body turns into vitamin A. Diets high in carotenoids and vitamin A can reduce your risk of mouth, prostate and lung cancer, reports the Harvard School of Public Health.