Are Fruits & Vegetables Good For Energy & Circulation?

Fruits and vegetables both play a role in the amount of energy you have and in your circulatory health. You use the nutrients in fruits and vegetables for a variety of bodily functions, from cell growth to brain function. The U.S. Department of Agriculture's Dietary Guidelines recommend that adults eat about 2-1/2 cups of vegetables and 2 cups of fruit each day.

Circulation

A 27-year study conducted by Heikki Aatola and published in the December 2010 issue of "Circulation" looked at the relationship between fruit and vegetable consumption and stiff arteries, which indicate a decreased ability of your body to move blood throughout your circulatory system. The study participants who consumed the least amount of fruits and vegetables had a higher incidence of arterial stiffness when measured with a pulse wave velocity test than did the participants who consumed the most fruits and vegetables. An unfavorable result on the test can indicate an increased risk of a serious cardiovascular event.

Energy

Fruits and vegetables give you energy through vitamins, minerals and other nutrients. Fruits and vegetables have glucose, which your body absorbs and uses for energy. Fibrous fruits and vegetables also give your body fiber, which helps to regulate the speed at which your body digests food. A slower digestion rate helps to give you long-term energy because the fiber you eat helps regulate your blood sugar levels.

Fruit Choices

All fruits make good choices for your overall health, but fruits with higher glucose and fiber concentrations can help your energy level and circulation. Bananas have 3.1 grams of fiber and 6 grams of glucose, grapes give you 11 grams of glucose and 1.4 grams of fiber, and 1 cup of kiwi fruit contains 7.4 grams of glucose and 5.4 grams of fiber. Other good fruit choices include papaya, mangoes, watermelon, cantaloupe and apples.

Vegetable Choices

In general, vegetables tend to be lower in glucose and higher in fiber than fruits, but there are many vegetables that give you adequate intakes of both nutrients, according to the USDA National Nutrient Data Laboratory. A cup of portabella mushrooms, which you can use on meats or salads, has 2 grams of glucose and 1.2 grams of fiber. A sweet potato gives you 1.3 grams of glucose and 4 grams of dietary fiber. A cup of cooked tomatoes gives you vitamin C, 3 grams of glucose and 1.7 grams of fiber. Spinach, red peppers, cabbage, celery and cucumber are other vegetables you can add to your diet when looking to have more energy.