Personal Development - I Believe I Am Therefore I Can

December 10, 2010

The Health Benefits of Fruit and Vegetables

By: Georgina Cundall

Eating fruits and vegetables is one of the best ways to maintain good health. Fruits and vegetables are an important part of a healthy diet. They contain vitamins, phytochemicals, and minerals that can protect your body from diseases like diabetes, cancers, and heart diseases. Ideally, you should consume five kinds of vegetables and two kinds of fruits each day.

Fruits and vegetables are essential components of your daily diet. Some contain natural antioxidants that can help to keep you healthy and fit, providing nutrients which are valuable resources of energy and sustaining the quality of your life.

The common vitamins present in fruits and vegetables include vitamin A, vitamin C, folate and potassium. Almost all fruits and vegetables are low in fat and calories. Many are excellent sources of natural fiber.

Some health professionals recommend from five to nine servings of fruits and vegetables. The serving depends on your daily caloric intake. If you need around 2000 calories each day, you might need up to nine servings of fruits and vegetables each day.

You should get best results if you consume a variety of fruits and vegetables. Eating a single type or color of fruit and vegetable may not offer the required nutrition. Each type and color of fruit or vegetable that is generally available has some benefit.

To get the best nutrients from your fruits and vegetables, eat those which are in season in your region. Fresh produce has the best levels of the nutrients we may need during the season.

If you eat out-of-season fruits and vegetables, their nutrient value might be less, they will probably cost more and their production and transportation may have a greater financial and environmental cost.

Your diet has a critical role in defining your health and energy levels which affects every other part of your life. The fruits and vegetables you consume regularly are a powerful storehouse of beneficial, even vital, vitamins and nutrients which help out body to protect itself against many diseases and other negative factors in our environment.

Different fruits and vegetables offer varied benefits for your health.

Vegetables that are said to be high in antioxidants and nutrients include broccoli, asparagus, brussels sprouts, beets, carrots, onions, cauliflower, red peppers, squash, tomatoes, and garlic.

Fruits that some say are high in antioxidants and nutrients include apples, blueberries, apricots, bananas, cherries, cantaloupe, oranges, kiwifruits, peaches, and pink grapefruits.

Nutrients of Fruits and Vegetables

Fruits and vegetables contain many different varieties of nutrients. Some fruits and vegetables are a virtual storehouse of beneficial minerals like anthocyanins, resveratrol, lycopene, and more phytochemicals are being found as research into the fruits and vegetables is conducted.


These plant nutrients help sustain your body against the worst ravages of the aging process and may help to reduce health risks like heart ailments, high blood pressure and cholesterol.

Some of the phytochemicals include:

Anthocyanins, available in blackberries, blueberries, cherries, eggplant, plums, and kiwi fruit are claimed by some to have important properties that may help reduce the occurrence of severity of some urinary tract infections.

Lycopene, available in watermelon, tomatoes, and pink grapefruit.

Resveratrol is available in red grapes and peanuts. CAUTION: more people are finding they may have an allergic reaction to peanuts every year

Suggested Servings of Fruit and Vegetables

People are often confused about the quantity indicated by a single serving or a cup.

Ideally, one cup refers to:


2 cups raw leafy vegetables

1 cup raw or cooked vegetables

1 cup baby carrots or approximately twelve carrots

1 cup cooked or canned dried beans or peas

1 medium potato

1 cup vegetable juice


1 cup cut-up or cooked fruit

1 medium piece of fruit

1 large banana

1/2 cup dried fruit

1/4 small cantaloupe

1 cup berries or grapes

1 cup 100% fruit juice

A great e-book is focused on showing you the benefits which are claimed for adding more vegetables and fruit to your diet and broadening the choices which you know about. It will also give you a variety of tasty and nutritious recipes toward the end of the book.

To find out more fabulous information about how to incorporate a healthy lifestyle with more fruits and vegetables order your copy of Fabulous Fruit and Vegetables today.

About the Author

Georgina Cundall

Georgina Cundall started to learn about the benefits of adding more fruit and vegetables to her diet when she had some minor health problems.

She was also starting to worry about how she could give her young children a healthier range of foods on a very limited budget.

An additional problem was finding things which the children would actually choose when she wasn’t around to supervise.

She discussed this with friends and found her concerns were widely shared, so she decided to put what she found into this book so that other people, especially women with a job and a young family, could benefit from her tips.

Georgina tried many things over the last couple of years and believes that almost everyone will find value in her suggestions in this book, whatever their situation.

The book is available from

(ArticlesBase SC #701055)

Article Source: - The Health Benefits of Fruits and Vegetables


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