Benefits of fruits and vegetables

Health Benefits
Eating a diet rich in vegetables and fruits as part
of an overall healthy diet may reduce risk for
heart disease, including heart attack and stroke.
Eating a diet rich in some vegetables and fruits
as part of an overall healthy diet may protect
against certain types of cancers.
Diets rich in foods containing fiber, such as
some vegetables and fruits, may reduce the risk
of heart disease, obesity, and type 2 diabetes.
Eating vegetables and fruits rich in potassium as
part of an overall healthy diet may lower blood
pressure, and may also reduce the risk of
developing kidney stones and help to decrease
bone loss.
Eating foods such as fruits that are lower in
calories per cup instead of some other higher-
calorie food may be useful in helping to lower
calorie intake.
Nutrients
Most fruits are naturally low in fat, sodium, and
calories. None have cholesterol.
Fruits are sources of many essential nutrients
that are underconsumed, including potassium,
dietary fiber, vitamin C, and folate (folic acid).
Diets rich in potassium may help to maintain
healthy blood pressure. Fruit sources of
potassium include bananas, prunes and prune
juice, dried peaches and apricots, cantaloupe,
honeydew melon, and orange juice.
Dietary fiber from fruits, as part of an overall
healthy diet, helps reduce blood cholesterol
levels and may lower risk of heart disease. Fiber
is important for proper bowel function. It helps
reduce constipation and diverticulosis. Fiber-
containing foods such as fruits help provide a
feeling of fullness with fewer calories. Whole or
cut-up fruits are sources of dietary fiber; fruit
juices contain little or no fiber.
Vitamin C is important for growth and repair of
all body tissues, helps heal cuts and wounds,
and keeps teeth and gums healthy.
Folate (folic acid) helps the body form red blood
cells. Women of childbearing age who may
become pregnant should consume adequate
folate from foods, and in addition 400 mcg of
synthetic folic acid from fortified foods or
supplements. This reduces the risk of neural tube
defects, spina bifida, and anencephaly during
fetal development.