Diets that are high in vegetables and fruits are exceedingly recommended for promoting properties related to health. According to Rodriguez, 2016, vegetables and fruits contain absorption of vitamins, specifically vitamins C, minerals such as electrolyte and latest one phytochemical like antioxidants. Moreover, fruits and vegetables are regarded as the source that constitutes dietary fibre. There are certain vegetables and fruits considered to be a rich source of Vitamin C and are also spread over numerous vegetables and fruits.
Slavin & Lloyd, 2012, further mention that some other vegetables may include corn, avocado, dried beans and potatoes which are mainly loaded with starch whereas fruits like sweet potatoes consist of mostly sucrose and not starch. Therefore, eating an appropriate quantity of vegetables and fruits considering them as a portion of a low fat and high fibre diet can help lower the risk related to severe health conditions such as obesity, heart disease, types of diabetes, cancer and strokes.
Benefits that are obtained from the consumption of vegetables and fruits include greater life span, improved cardiovascular health, enhanced mental health, weight management, reduced risks of cancers among others. In one of the studies conducted by WHO, 2005, in the United States of America, it was observed that the risk of obesity was comparatively lower in the middle-women who prefer consuming fresh vegetables and fruits. In particular, fruits comprise sufficient potassium that is required to lessen the impact of bone loss and the existence of kidney stones. Dreher, 2018, mentions that fruits are useful in the appropriate working of the brain because of its ability to stimulate the memory recall and also facilitates with the supplication fibre to the human body required to have a healthy digestive system.
Fruits are also considered to be high in dietary nutrients like antioxidants, potassium and folic acid and this guarantee optimum health along with instant energy within the body and offers minerals and vitamins that are advantageous to the functioning of the body. Apples are one such example that is rich in minerals and vitamins and consumption of which can help in weight loss, reducing the metabolic syndrome risk, improving the health of the brain and many more. Apart from these, citrus fruits that are the combination of lemon, lime, orange, pomelo, tangerine and grape, are considered to be extremely useful for protection from heart disease and improvement in the flow of blood as they contain flavonoids having anti-cancer properties.
In addition to this, vegetables too have a significant place in the improvement of overall health conditions, protection of essential body organs, assisting in weight control and promotion of healthy hair and skin. Ramya & Patel, 2019 mention in one of their journals about the benefits of consuming vegetables that vegetables have a great contribution of nutraceuticals as a major source in order to have a well-balanced diet. Nutraceuticals are kind of elements that are found in foods as natural components or ingestible forms considered being highly beneficial for the human body in treating or preventing multiple diseases or in enhancing physiological performance further than ample nutritional impacts in a manner relevant to the refined stage of well-being and lessening of any disease risk.
Further Slavin & Lloyd, 2012, provides evidence in relation to the benefits for vegetables considering it as abundant antioxidants that are extremely helpful in keeping diseases completely absent from the body and also in aiding in digestion by the prevention of constipation, diarrhea and hemorrhoids. One such example is tomatoes that contain lycopene which an antioxidant helping the body in getting rid of free and harmful radicals. Another example is that of okra that too contains antioxidants along with several other minerals and thus is useful in protecting skin, reduction in clotting and establishment of white blood cells.
According to Mujcic & Oswald, 2016, the recommendation for vegetable intake on regular basis for women ranging from age group 50 and below would be two and a half cup of vegetables whereas for men lying in the same age group needs approximately three cups of vegetables. However, once men and women cross their age above 50, they may tend to reduce the daily intake of it. On the other hand, the recommendation for fruits intake mainly include two cups for women of age group till 30 years as well as for men for all ages.
However, beyond thirty years, women must reduce the intake to one and a half cup of fruits. Amao, 2018, provides evidence in one of her articles that in the countries which are less developed, least consumption of 400g vegetables and fruits are needed every day in order to avert all kinds of diseases and assuage deficiencies of micronutrient. Amao, 2018, further illustrates that increase in the consumption of vegetables and fruits are highly significant in keeping the complete household healthy.
Amao, I. (2018). Health Benefits of Fruits and Vegetables: Review from Sub-Saharan Africa. Vegetables: Importance of Quality Vegetables to Human Health, 33-53.
Dreher, M. L. (2018). Whole fruits and fruit fiber emerging health effects. Nutrients, 10(12), 1833.
Mujcic, R., & J. Oswald, A. (2016). Evolution of well-being and happiness after increases in consumption of fruit and vegetables. American Journal of Public Health, 106(8), 1504-1510.
Ramya, V., & Patel, P. (2019). Health benefits of vegetables. IJCS, 7(2), 82-87.
Rodriguez-Casado, A. (2016). The health potential of fruits and vegetables phytochemicals: notable examples. Critical reviews in food science and nutrition, 56(7), 1097-1107.
Slavin, J. L., & Lloyd, B. (2012). Health benefits of fruits and vegetables. Advances in nutrition, 3(4), 506-516.
World Health Organization. (2005). Fruit and vegetables for health: report of the Joint FAO.
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