Top 10 Benefits of Eating Fruits and Vegetables

Fruits and vegetables are one of the cornerstones of healthy nutrition. They embody a large array of body-benefiting substances that may not be available to our bodies from other sources. Sadly, most people do not take a lot of fruits or vegetables. If you fall into this category, it’s time to change this, and here’s why;

1. Vitamins and Minerals

Fruits and vegetables usually contain high amount of vitamins and minerals. Fruits contain high amounts of Vitamin C and Vitamin A. These vitamins are quite essential; Vitamin C protects the body against cold and infections, it can also prevent scurvy. Vitamin A on the other hand is necessary to curb night blindness, cataracts and improve eye sight.

Fruits as well as vegetables are also excellent sources of minerals. They provide a large array of iron, potassium, calcium and folic acid. Folic acid is needed for proper formation of red blood cells, calcium for strong bones and teeth, while potassium lowers blood pressure cutting risks of kidney stones.

These vitamins and minerals are required in significant quantities by all members of the population whether young or aged. Other food sources of Vitamins and minerals do not usually contain as high amounts as gotten from fruits and vegetables or usually have them lost during food processing operations.

2. Fibre Intake

Fruits and vegetables have considerable higher amount of fibre than most foods, especially when dried. The fibre contained therein is useful in maintaining good health, aids digestion and prevents constipation. Fibre eases bowel, allowing a clog-free digestive system where excretion is not an issue. Fibres form Jelly-like substances that help balance blood sugar levels and keeps good for longer periods in the stomach, this translates to longer feeling of satiety.

3. Increased Water Intake

The higher amount of water in fruits and vegetables means that they can lubricate the body system and also aid digestion. Even the hardest looking fruits contain upto 70% water. If you are someone who takes in considerable lower amounts of water. Fruits are good ways to strike balance.

4. Lower Calories and Anti-diabetic

As earlier stated, fruits and vegetables contain high amounts of water. This consequently means they also have lower amounts of carbohydrates. Also, fruits and vegetables can provide all the sweetness you want but with significantly lesser amount of calories. Consuming fruits and vegetables ensure lesser work is done by the body in the production of insulin and less fluctuations occur in the blood sugar levels. A research reports a reduction of chances of diabetes by up to 18% in people that consume veggies from time to time.

Even when making juices, it is still recommended to make them from natural fruits and vegetables as flavoured juices usually contain high calorie artificial sweetners. A single 100g of chocolate contains 9 times the calories in a 100g apple. The low calorie approach available in consuming fruits, thus cuts down the risk of type 2 diabetes.

5. Lower The Risk of Heart Diseases

Hight fibre usually means lower cholesterol levels. This is what you get when you have high intake of a variety of fruits and vegetables. Lower cholesterol usually reduces the risks of coronary heart diseases (CHDs). Certain fruits and vegetables also contain beneficial substances such as anti-hyperensive and anti-inflammatory compounds. Finally, fruits and vegetables contain healthier consumable oils as they are from plant sources. They are therefore the way to go if you wish to keep your heart healthy.

6. Healthier Glow In Skin

Fruits and vegetables contain certain pigments and vitamins that help In keeping the skin rich, fresh and glowing. The antocyanins and beta carotene pigments contribute to skin colour giving it a much desired glow. Vitamin D (Calciferol) also improves the smoothness and texture of the skin. Fruits and vegetables have certain anti-aging compounds helping to battle wrinkles and acne. You can also try pressing out oils from the seeds and nuts of fruits, then adding them to your lotion and creams.

7. Anti-Cancer Properties

Certain fruits and vegetables are strongly believed to have Anti-cancer properties. The vegetables of the cruciferous types such as broccoli, cauliflower and cabbage contain isothiocyanates; compounds that have anti-carcinogenic properties, inhibiting growth in cancerous cells and even cell death in some cases. Other vegetables in this category include Brussels sprouts and Horseradish.

8. Child Birth and Pregnancy

Fruits and vegetables contain healthy amounts of folate; an iron compound required by pregnant women mostly in their first and second trimester that helps in ensuring that your baby develops properly without any defects at birth. It is recommended more in the first trimester as this is the period where the foetus takes shape and develops. Consuming vegetables up to three times a day during pregnancy will have a significant role in ensuring smooth conception.

9. Weight and Obesity

A profound effect of excess sugar in the blood stream is the constant sugar cravings that follows. This means the urge to keep on eating never subsides and can cause severe weight gain. Fruits and vegetables are perfect for dieters as they supply lesser sugar than other sweetened foods. If looking to lose weight, fruits and nuts as well as protein moderate diets are recommended. Fruits also contain certain components that ease weight loss.

10. Great Taste

Well quite simply, fruits and vegetables taste great. Vegetables have even more flavor when they have been fermented. They offer colour and delight when eaten alone and served alongside meals. You can’t afford to miss the great taste!


The health benefits of fruits and vegetables are numerous. They also offer great taste both in juices and in meals, and can help maintain weight. If you usually don’t eat a lot of fruits, it’s never too late to hit the grocery store. Fruits and vegetables come in varieties, try every last one if you can. It is good for you and even more essential in your child diet, so make sure your kids eat green and stay healthy! Remember an apple a day keeps the doctor away!