You hear time and time again about the positive influential effect of fruits and vegetables on your body. Are you eating enough of them? Do you know how many fruits and veggies you should eat daily? Read on to learn the benefits of fruits and vegetables and identify if you are eating the recommended servings of fruits and veggies.
Benefits of Fruits and Vegetables
Fruits and vegetables offer a wide array of health benefits due to their rich nutrient content and various bioactive compounds. Here are some key benefits of including fruits and vegetables in your diet:
Nutrient Density
- Vitamins and Minerals: Fruits and vegetables are excellent sources of essential vitamins (such as vitamin C, vitamin A, and folate), minerals (like potassium and magnesium), phytonutrients, antioxidants, phytoestrogens, and anti-inflammatory agents.
- Fiber: They are high in dietary fiber, which aids in digestion, helps maintain a healthy weight, and lowers the risk of heart disease.
Disease Prevention
- Chronic Diseases: Another benefit of fruits and vegetables is their role in disease prevention. Their consumption is associated with a reduced risk of chronic diseases, including hypertension, and stroke. Fruits and vegetables offer a protective mechanism and are linked to lower incidences of cardiovascular disease and obesity.
- Cancer: Certain compounds in fruits and vegetables, such as antioxidants and phytochemicals, have been linked to a lower risk of various cancers. Scientific analyses estimate that approximately 20,000 cancer cases per year could be prevented by increasing fruit and vegetable consumption. Yet, be mindful to choose organic to avoid the toxic buildup that takes place when ingesting pesticides – pesticide consumption can cause up to 10 cancer cases per year.
- Diabetes: They can help regulate blood sugar levels and reduce the risk of type 2 diabetes.
Weight Management
- Low-Calorie Density: Most fruits and vegetables are low in calories and high in water and fiber, which can help you feel full and satisfied, making it easier to manage your weight.
- Healthy Substitution: They can be used as healthy substitutes for high-calorie foods, aiding in weight control.
Digestive Health
- Fiber: The high fiber content aids in regular bowel movements, preventing constipation and promoting a healthy digestive tract.
- Prebiotics: Some fruits and vegetables contain prebiotics, which feed beneficial gut bacteria and contribute to a healthy microbiome.
Skin Health
- Antioxidants: Vitamins and antioxidants, such as vitamin C and beta-carotene, help protect the skin from damage and promote a healthy complexion.
- Hydration: High water content in many fruits and vegetables helps keep the skin hydrated.
Immune Support
- Vitamins and Antioxidants: Vitamins C and E, as well as other antioxidants found in fruits and vegetables, strengthen the immune system.
- Anti-inflammatory Properties: Many fruits and vegetables have anti-inflammatory effects, which can help reduce the risk of infections and support overall immune function.
Mental Health
- Cognitive Function: Nutrients like folate and antioxidants support brain health and cognitive function.
- Mood Improvement: A diet rich in fruits and vegetables has been linked to improved mood and mental well-being, potentially reducing the risk of depression and anxiety.
Longevity
- Life Expectancy: Studies suggest that a diet high in fruits and vegetables is associated with increased life expectancy and reduced mortality from all causes.
What is the Recommended Serving of Fruits and Veggies?
Are you eating enough fruits and vegetables? The recommended amount is 5 to 9 servings of fruits and vegetables every day, according to experts.
Vegetables
It is recommended to have at least 3 servings of vegetables per day. When aiming to incorporate more veggies into your diet, remember that the most nutritious vegetables to consume are dark green vegetables, and the least nutritious ones are the starchy ones. Keep in mind that the best way to consume them is organic and in their fresh form, instead of canned or frozen.
In accordance with the US Department of Agriculture, the vegetable group is divided into five subgroups according to their nutritional value:
- Dark-Green Vegetables: including broccoli, as well as dark leafy greens such as kale, spinach, and chard.
- Red and Orange Vegetables: carrots, tomatoes, and red peppers.
- Beans and Peas: lentils, chickpeas, black beans, and pinto beans among others.
- Starchy Vegetables: potatoes, plantains, and corn.
- Other Vegetables: avocado, celery, cabbage, beets, and mushrooms.
Fruits
Now that you know the recommended servings of veggies, let’s look at fruits. Fruits are also highly beneficial. Aim to consume at least 2 servings per day. Again, it is best to consume them raw or prepare fresh juices with them. Avoid buying processed sweetened juices.
Even though they are not subdivided, some of the most nutrient-dense ones are berries. Blueberries, goji and açaí berries, raspberries, strawberries, and blackberries are some examples. However, there is an ample range of delicious fruits to enjoy such as cherries, citrus fruits, cranberries, dragon fruit, sour soup, pomegranate, cantaloupe, watermelon, bananas, grapes, apples, pears, oranges, and grapefruit among others.
What is a Serving?
Servings are typically measured by cups. The servings of the day can be obtained by adding the number of cups served for each day.
For the most part, half a cup represents a serving (including fresh, frozen, and 100% juice). However, there are a few exceptions. For instance, a serving of leafy greens is 1 full cup instead of half, and a serving of dried fruit is 1/4 of a cup.
Having a measuring cup makes it easy. Half a cup of cut or chopped vegetable or fruit represents a serving. But if you don’t have the fruit or vegetable in pieces, you can estimate that a serving is about the size of a medium banana or sweet potato.
This would be the minimum amount per day:
- 1 cup of baby spinach
- 1/2 cup of broccoli
- 1 medium sweet potato
- 1/2 cup of blueberries
- 1 apple
How to Consume the Recommended Servings of Fruits and Vegetables?
Hopefully, you are already eating the recommended servings of fruits and veggies per day. If not, a great way to give your body the recommended amount of fruits and vegetables is to juice them or make smoothies – Try to put a vegetable base and add a different array of fruits. If you are replacing a meal with your smoothie, add protein powder, and a healthy fat to make it a balanced meal. You can also incorporate superfood blends.
Now that you understand all the benefits associated with fruits and vegetables and know the recommended servings that your body needs, you can start consuming them with all your meals. When you give your body this amount of nutrients, your body is energize and able to thrive. Consequently, your body will serve as your ally and assist you day in and day out.
To a Fitter Healthier You,
The Fitness Wellness Mentor
