IMPORTANCE OF FRUITS & VEGETABLES

 

 

Importance of Fruits & Vegetables  

Fruits and vegetables provide health benefits and are important for the prevention of illnesses. The U.S. Department of Agriculture recommends filling half of your plate with fruits and vegetables at each meal. Fruits and vegetables contain a variety of nutrients including vitamins, minerals and antioxidants. Eating the recommended amount of fruits and vegetables each day can reduce the risk of chronic diseases. 

Nutrients in Vegetables

Vegetables are rich in vitamin A, vitamin C, folate, fiber and potassium. Folate helps the body form red blood cells. It is especially important for women of childbearing age to consume folate-rich foods such as bell peppers, tomatoes and spinach to prevent neural-tube defects in babies. Vitamin A-rich foods such as sweet potatoes, carrots and butternut squash help keep your skin and eyes healthy and protect against infections. The USDA recommends eating 2 1/2 cups of vegetables per day. 

Nutrients in Fruit

The USDA recommends consuming 2 cups of fruit per day. The healthiest choices are fresh fruits or frozen without added sweeteners. Fruit is naturally low in fat, sodium and calories, and rich in potassium, fiber, vitamin C and folate. Some high-potassium fruits include peaches, cantaloupe, honeydew, oranges and bananas. Fiber in fruit helps to protect against heart disease and lower cholesterol. Vitamin C in foods like citrus and strawberries helps with wound healing and keeps gums and teeth healthy.

What are the health benefits of eating enough fruit and vegetables? 

•   You have a lower chance of developing cardiovascular diseases due to 'hardening of the      arteries' (atheroma). For example, heart disease, peripheral vascular disease, or a stroke. 
•    You have lower chance of developing obesity and type 2 diabetes. 
•    You have a lower chance of developing some cancers such as bowel and lung cancer. 

Fruit and vegetables also:

-   Contain lots of fibre which helps to keep your bowels healthy. Problems such as constipation and  diverticular disease are less likely to develop.

-   Contain plenty of vitamins and minerals, which are needed to keep you healthy.

-   Are naturally low in fat.

-   Are filling but are low in calories. So, they are ideal to keep your weight in control.

How do fruit and vegetables prevent disease?

Having a low intake of fruit and vegetables is estimated to cause about 19% of cancers of the digestive system, 31% of heart disease and 11% of stroke. They are rich in vitamins and minerals which keep the body healthy. They also contain chemicals called antioxidants, such as beta-carotene and vitamin C. These are thought to protect against damaging chemicals that get into the body. However, the exact way in which they prevent disease is not fully understood. Fruit and vegetables also contain fibre. This can help to control cholesterol levels and keep blood sugar levels steady. Eating fruit and vegetables can help to replace other foods that are high in fat, salt and sugar, which further helps to reduce our risk of these diet-related diseases.