Nutritional Benefits Of Fruits & Vegetables

Most diet plans tell you what not to eat, but the 2010 USDA Dietary Guidelines state clearly and distinctly "increase vegetable and fruit intake." Some of the nutrients that fruits and vegetaables provide are low enough in the American diet to cause a public health concern, according to the guidelines. Fiber and potassium are just a few nutrients missing from Western fare. Fruits and vegetables are low in calories and full of nutrients that can lower your risk of heart disease, diabetes and certain types of cancers.

Low in Calories

Fruits and vegetables, when prepared without any added sauces, fats or sugars, make low-calorie food choices. For example, a 1/2 cup serving of cooked broccoli or green beans contains about 25 calories, and one small apple or orange about 60 calories. Including more of these low-calorie foods in your diet can make it easier for you to maintain a healthy weight.

High in Fiber

Fruits and vegetables supply a number of nutrients under-consumed by most Americans, according to the USDA, including fiber. Fruits and vegetables are a good source of fiber. Fiber is a type of carbohydrate your body cannot digest. It adds roughage and bulk to help improve your bowel movements, and slows digestion, helping to control appetite. The fiber in fruits and vegetables also helps lower blood cholesterol levels, and aids in blood sugar management in people with diabetes. The fiber content in fruits and vegetables varies. Raspberries are a very high-fiber fruit choice with 8 g in a 1 cup serving, and one medium artichoke contains 10.3 g of fiber. A healthy diet should contain 21 to 38 g of fiber a day, depending on age and gender.

High in Potassium

Including more fruits and vegetables in your diet can lower your risk of heart disease. Potassium is one of the nutrients responsible for lowering your risk. Potassium-rich foods help lower blood pressure levels by blunting the effects of sodium. The American Heart Association recommends 4,700 mg of potassium a day. Fruits and vegetables are the primary source of potassium in your diet. Potassium-rich choices include sweet potatoes, bananas, tomatoes, spinach and citrus fruits.

Rich in Antioxidants

Fruits and vegetables are also good sources of the antioxidants vitamin A and vitamin C. Antioxidants protect your cells from oxidative damage from free radicals, by-products of food metabolism and environmental exposures such as cigarette smoke and radiation. The cell damage caused by these free radicals has been associated with an increased risk of heart disease and certain types of cancers. Including more antioxidant fruits and vegetables in your diet can offer additional protection against this damage and reduce your risk of developing one of these chronic diseases.