Why fruits and vegetables are important

A portion of fruit or vegetables is 80g. The 5 A Day campaign is based on advice from the World Health Organization WHO , which recommends eating a minimum of g of fruit and vegetables a day to lower the risk of serious health problems, such as heart disease , stroke and some types of cancer. Fruit and vegetables are also usually low in fat and calories provided you do not fry them or roast them in lots of oil.

That's why eating them can help you maintain a healthy weight and keep your heart healthy. To get the most out of your 5 A Day, your 5 portions should include a variety of fruit and vegetables. This is because different fruits and vegetables contain different combinations of fibre, vitamins, minerals and other nutrients. Almost all fruit and vegetables count towards your 5 A Day.

Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate, vitamin A, and vitamin C. Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products paste, sauce, and juice , beet greens, soybeans, lima beans, spinach, lentils, kidney beans, acorn squash, kohlrabi, and yucca.

Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C helps your body absorb iron more easily. Curious about the foods in the Vegetable Group? What does a cup or half a cup of vegetables look like?

Check out the Food Group Gallery! This is also a great resource if you're trying to eat more vegetables or you want to bump up the variety with something new. Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today. 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 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. With expertise from:. Department of Nutrition and Dietetics. Please do not disregard the professional advice of your physician. Sharing is caring! Sign up today! Please enter a valid email address.

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