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Fruits and Vegetables: Health and Nutrition Information

Updated/Revised Date: 2022-04-14
Author: Disabled World | Contact: Disabled World (Disabled-World.com)
Additional References: Fruits and Vegetables Publications

Synopsis: Information on adding a variety of colored healthy fruits and vegetables to your diet for optimal fitness and health benefits. Fruits are low in calories, full of fiber, and packed with vitamins, minerals, antioxidants and phytochemicals. The nutritional content of vegetables varies considerably, though generally, they contain little protein or fat, and varying proportions of vitamins, provitamins, dietary minerals, fiber, and carbohydrates.

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Botanically speaking, fruits are defined as fleshy reproductive organs of plants, the ripened ovaries containing one or many seeds, such as apples, oranges, grapes, strawberries, juniper berries and bananas.

Generally speaking, a vegetable is defined as a herbaceous plant or plant part which is regularly eaten as unsweetened or salted food by humans is considered to be a vegetable.

Most people should add at least nine servings (4 1/2 cups) of vegetables and fruits a day, excluding potatoes. Go for color and variety - dark green, white, yellow, orange, and red, (Color Wheel of Fruits and Vegetables), to give your body the mix of nutrients it needs.

Start adding more vegetables and fruits to your diet and reap the benefits. A diet rich in vegetables and fruits helps lower blood pressure, reduce risk of heart disease, stroke, and probably some cancers, lower risk of eye and digestive problems, and adds a mellowing effect on blood sugar that can help keep your appetite in check.

If you are not eating fresh fruit daily, you should be, as fresh fruit is essential in the diet. Fruits are low in calories, full of fiber, and packed with vitamins, minerals, antioxidants and phytochemicals. Fruit is full of water and has no bad cholesterol. Fruit is considered healing food, that helps your body fight diseases such as cardiovascular disease, high blood pressure, diabetes, and cancer.

Some vegetables can be consumed raw, some may be eaten raw or cooked, and some must be cooked to be edible. Vegetables are most often cooked in savory or salty dishes. However, a few vegetables are typically used in desserts and other sweet dishes, such as rhubarb pie and carrot cake.

Vegetables are eaten in a variety of ways, as part of main meals and as snacks. The nutritional content of vegetables varies considerably, though generally, they contain little protein or fat, and varying proportions of vitamins, provitamins, dietary minerals, fiber, and carbohydrates. Vegetables contain a great variety of other phytochemicals, some of which have been claimed to have antioxidant, antibacterial, antifungal, antiviral and anticarcinogenic properties.

Slices of fruit and a stalk of kale on a pinkish white colored background.
Slices of fruit and a stalk of kale on a pinkish white colored background.

Fruits and Veggies by Color

Green

Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.

White

Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.

Blue/Purple

Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anti-carcinogens in the digestive tract, and limit the activity of cancer cells.

Orange/Yellow

Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.

Red

Contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support join tissue in arthritis cases.

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Subtopics and Associated Subjects


Latest Fruits and Vegetables Publications

New research from Edith Cowan University suggests eating a diet rich in fruit and vegetables is associated with lower stress level.
Publish Date: 2021-05-16
Live Well By Eating Green Foods thumbnail image.
Naturopaths have recommended the use of green foods to enhance the treatment of diseases such asthma candida lupus and HIV.
Publish Date: 2020-10-01 - Updated: 2020-10-07
Benefits of Cucumber for Healthy Skin and Eyes thumbnail image.
Cucumber can help in treating many skin problems, it has become part of daily beauty products and routine for face packs, facials, juicing and also has benefits for your skin and eyes.
Publish Date: 2018-03-13 - Updated: 2019-03-13

Hints and tips on how to add fruit and vegetables to your food diet to meet your average daily dietary requirements and possibly stave off disease and cancers.
Publish Date: 2017-12-10 - Updated: 2020-05-26

Additional Fruits and Vegetables Publications

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Disabled World provides general information only. The materials presented are never meant to substitute for professional medical care by a qualified practitioner, nor should they be construed as such. Financial support is derived from advertisements or referral programs, where indicated. Any 3rd party offering or advertising does not constitute an endorsement.


Cite This Page (APA): Disabled World. (2022, April 14). Fruits and Vegetables: Health and Nutrition Information. Disabled World. Retrieved January 30, 2023 from www.disabled-world.com/fitness/nutrition/fruits-veggies/

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