Eating fruits and vegetables helps to control weight by providing low-calorie food. They also are high in dietary fiber, potassium and vitamins. Many veggies and fruits contain phytochemicals, which reduce the risk of heart disease, Type-2 diabetes and cancer.

Try to eat a variety of vegetables throughout the year.

1. They’re good for your heart

A botanist would disagree, but for most people “vegetables” and “fruits” mean any edible plant part not classified as a fruit. That means tomatoes, eggplants, pea pods, asparagus and corn kernels are vegetables, while strawberries, blueberries and raspberries are fruits.

One thing both vegetables and fruits have in common is a high concentration of vitamins, minerals, fiber and phytochemicals. Studies show that individuals who eat more than five servings of fruits and vegetables daily have a lower risk of heart disease. (1). Keeping a bowl of washed fruit on the kitchen counter is an easy way to make that happen.

2. They’re good for your brain

From a culinary standpoint, it doesn’t really matter whether something is technically considered a fruit or a vegetable. Fruits can make delicious desserts or sweet juices, while vegetables are often used in savory dishes like a fresh dinner salad.

Studies have shown that people who eat more fruits and vegetables tend to have lower rates of memory decline. Eating foods rich in the antioxidant flavonols, like berries and rosemary, may help to keep your mind sharp. Including a variety of fruits and vegetables in your diet also supports healthy bones and a strong immune system.

3. They’re good for your bones

The body needs a lot of minerals, including calcium and vitamin D, to build and maintain healthy bones. Studies have shown that diets rich in fruits and vegetables can help prevent osteoporosis and brittle bones.

Botanically, a fruit develops from a flower and contains seeds, while a vegetable can come from any part of the plant. Nevertheless, culinary experts classify foods in the way that makes sense to them.

Bananas, oranges, plantains, guavas and pineapples are good for your bones because they contain lots of calcium and vitamin C. Other fruits are high in potassium and magnesium.

4. They’re good for your skin

A diet rich in fruits and vegetables can provide your skin with many of the nutrients it needs to stay healthy. They contain loads of vitamin C, fiber, and antioxidants.

Fruits and vegetables can help you look younger too. A recent experiment found that people who eat more fruits and vegetables have healthier, more attractive skin.

From a culinary standpoint, fruits and vegetables are separated because of their flavor profiles; fruits tend to be sweet or sour and are used as garnishes or desserts while vegetables are mild and savory and often serve as side dishes or a main course. Botanically speaking, however, tomatoes are actually a fruit.

5. They’re good for your digestive system

Many of us don’t eat enough fruit and vegetables. But eating a diverse range of fruits and veggies is good for your digestive system, body and immune system.

Botanically, a fruit is the structure that surrounds seeds and a vegetable is any edible plant part other than a root or stem. This means that some tomatoes (which most of us think of as vegetables) are actually fruits.

Aim for at least five portions of a variety of different fruits and vegetables every day. This will give you a wide variety of nutrients and plant chemicals.

6. They’re good for your eyes

The nutrient-rich foods in fruits and vegetables help improve your eyesight, reduce your risk of eye diseases, and can even lower your chances of developing age-related macular degeneration. Some of these nutrients include beta-carotene, lutein and zeaxanthin, vitamin C, and monounsaturated fats.

The most important nutrient for your eyes is vitamin C, found in citrus fruits such as oranges and grapefruit. Brightly colored vegetables, such as spinach and kale, are also rich in this nutrient. They are also good sources of calcium and zinc, which are both essential for your eye health.

7. They’re good for your ears

Eating a variety of fruits and vegetables will give you an array of vitamins and nutrients. It can also help lower your risk of heart disease, high blood pressure, stroke and cancer.

Filling half of your plate with fruits and vegetables may seem like a simple concept, but getting there isn’t always easy. Many people struggle to meet the recommended daily intake of fruits and vegetables.

8. They’re good for your hair

Fruits are packed with antioxidants, vitamins and minerals that are good for your hair. They are also high in fibre and help keep your weight in check.

Many people consider tomatoes to be vegetables, but botanically speaking, they are a fruit. This is because fruits develop from a flower, while vegetables grow from the other parts of a plant. They can be sweet or savory and are a great source of nutrients. It’s important to consume them regularly. This is especially true when they are in season.

9. They’re good for your immune system

Registered dietitians and physicians both agree that the best way to strengthen your immune system is through a well-rounded diet. That includes lots of fruits and vegetables, fiber, probiotics, healthy fats, vitamins, minerals, and phytochemicals.

Foods rich in vitamin C—such as citrus fruits, berries, and melons—are especially important for your immune system. The same goes for calcium-rich foods like dark leafy greens and broccoli. Eat a variety of different colors to ensure you’re getting all the beneficial plant chemicals in your diet. Aim for five to nine servings of fruits and vegetables daily.

10. They’re good for your weight

Compared to processed foods, fresh fruits and vegetables contain less fat and fewer calories. They also provide filling fibre, which makes you feel full and helps you to eat less at meals.

Fruits and vegetables are low in fat, salt and sugar. They help you maintain a healthy weight and reduce your risk of heart disease, high blood pressure, diabetes and cancer.

It’s best to include a wide range of fruits and vegetables in your diet. Try new recipes, flavours and ways of cooking vegetables. Add fresh, frozen and canned produce to your diet.

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