4 Reasons Your Diet Needs Vegetables and Fruits

1 – Vitamins A & C, Fiber, Potassium, and Folate in Vegetables

Vegetables contain various healthy nutrients that play a role in the body; folate, fiber, vitamin A and C, and potassium. Vitamin A helps the health of your eyes and skin, increasing your body’s ability to defend against infections.

Tomatoes, bell peppers, and spinach are a few vegetables that offer a good supply of folate. Pregnant or women planning to become pregnant can consume folate to help prevent neural-tube congenital disabilities. Fiber-rich veggies include peas, potatoes, Brussels sprouts, and parsnips.

Potassium-rich veggies include spinach, kale, sweet potato, mushrooms, zucchini, etc. The recommended daily amount of vegetables in your diet is 2.5 cups a day.

2 – Fiber, Vitamin C, Folate, and Potassium in Fruits

Always opt for fresh or frozen fruits and omit any with added sweeteners when choosing fruits. You can help prevent heart disease, lower your cholesterol and improve your digestion with fiber.

Fruit also contains low-fat, calories, and sodium content, making it a smart choice for every diet. Your teeth and gums benefit from the Vitamin C found in strawberries and other citrus fruits.

Bananas, cantaloupe, oranges, and peaches are just some of the fruits loaded with potassium. The recommended daily amount of fruit is 2 cups a day.

3 – Protection against Illness

Consuming enough fruits and vegetables is vital to boosting your immune system and your body’s ability to fight off disease, including stroke, type 2 diabetes, different cancer forms, and cardiovascular disease. Coronary heart disease risk can be lessened by eating high fiber produce.

Prevent kidney stones, lower your blood pressure, and reduce bone loss by consuming high potassium. The different natural compounds found in produce will help your body maintain ideal cell health and improve overall health.

4 – Maintain an Ideal Weight

Avoid over-eating or eating foods that only pack on the pounds. Fruits and vegetables are great, healthy alternatives that can help manage your weight loss stressful. A lot of produce contains minimal calories instead of the chips you might typically reach for, so you can fill up on the fruits or vegetables without risking all of your efforts thus far.

In addition to eating vegetables and fruits alone, they also make great additions to recipes and even substitutions for the less-healthier ingredients in your favorite recipes. One popular substitution for oil in cookies and muffins is applesauce. Your omelet could also be adorned with fresh, sautéed vegetables to add flavor and help fill you up without consuming calories.

Related: 18 Evidence-Based Health Benefits of Quinoa

Conclusion

Eating vegetables and fruits is important for overall health. There are many benefits to consuming these nutritious foods, including weight loss, disease prevention, and improved mental health. It is important to include vegetables and fruits in your diet every day to reap the many benefits.

FAQs | Including fruits and vegetables in the diet

Why is it important to include fruits and vegetables in your diet?

Fruits and vegetables are important for your health because they provide essential vitamins, minerals, and other nutrients that your body needs. They also contain antioxidants, which can help protect your cells from damage.

What are three reasons to include fruit in your diet?

Fruit is a natural source of antioxidants, which can help protect your cells from damage.

Fruit is a good source of fiber, which can help keep you regular and may reduce your risk of heart disease and other chronic diseases.

Fruit is a good source of vitamins and minerals, including vitamin C, potassium, and folate.

Why are fruits important in your diet?

Fruits are important in your diet because they provide essential vitamins, minerals, and fiber that your body needs to function properly. They also contain antioxidants, which help protect your cells from damage.

Why are fruits better than vegetables?

There are many reasons why fruits are better than vegetables. For one, fruits are typically sweeter and more flavorful than vegetables. They also tend to be lower in calories and healthier for you overall. Fruits also contain important vitamins and minerals essential for good health, while vegetables generally do not.

Reference

• My Plate: Vegetables
• PubMed: Health benefits of fruits and vegetables
• PubMed Central: Fruit and Vegetable Intake 
• HSPH: Vegetables and Fruits