The Health Benefits of Fruits and Vegetables

A balanced diet is crucial for positive physical and mental health (1). Globally, a suboptimum intake of fruit and vegetables is a key contributor to non-communicable diseases and premature death (2). Fortunately, eating 200g (2.5 portions) of fruit and veggies per day can reduce the risk of developing cardiovascular disease, heart disease, and stroke by 13%, 16%, and 18%, respectively (3).

 

 It is crucial to consider eating between five to ten portions of fruit and vegetables daily to sustain a healthy body weight and decrease the risk of morbidity and mortality (2, 4).

How consuming Fruit and Vegetables impact your Health

 

Reduce the risk of Cancer

A Westernised diet, high in processed foods and low in plant-based options, can lead to cancer (5). In particular, red and processed meats are carcinogenic. However, 30-40% of cancers are preventable by adopting a healthy diet and lifestyle (6). A diet comprising lots of fruits and vegetables can significantly reduce the risk of developing gastrointestinal, pancreatic, prostate, breast, and ovarian cancer.

 

Greens like spinach, peas and broccoli, carrots, and yellow peppers are highly beneficial. Antioxidants within fruits and veggies can prevent DNA damage involved in cancer development, and vegetables, such as broccoli, can also activate enzymes in the body that prevent cancer (7).   

Improves cardiovascular health

 

A high intake of fruits and veggies also improves cardiovascular health. Green leafy vegetables (cauliflower, cabbage, and spinach), oranges, and apples can reduce the risk of cardiovascular problems, such as heart disease and stroke (3). These food sources have a low-fat content which keeps cholesterol and blood pressure levels low, thus maintaining healthy blood vessels and preventing atherosclerosis.   

 

Improve cognitive function

A balanced diet, plentiful in fruits and vegetables, is crucial during the aging process as it reduces the risk of cognitive impairment, dementia, and Alzheimer’s disease (8, 9). Dementia currently affects around 47.5 million people globally (10). Various studies have shown that the Mediterranean diet (high in fruits and vegetables) promotes better cognitive functioning in aging populations.

 

The Med diet contains high amounts of antioxidants and anti-inflammatory compounds that prevent cognitive decline; thus inhibiting the development of neurodegenerative diseases, such as Parkinson's disease and Alzheimer’s. Moreover, eating fruits and vegetables can improve attention and memory.  

 

Promote weight loss

Eating fruits and vegetables is also crucial for successful weight loss and sustaining a healthy body mass index (11). These food types are low in calories and high in fiber, meaning an individual will be satisfied for longer and less likely to eat an unhealthy snack. Additionally, chemicals within fruits and vegetables, known as phytochemicals, have positive effects on fat cells in the body and consequently reduce obesity risk. 

 

Foods that count towards the daily intake

One portion of fruit and vegetables equates to 80g. When it comes to food sources, fresh, canned, or frozen fruits and vegetables count toward one's daily intake. Also, dried fruits, beans, and pulses also contribute. Moreover, juices and smoothies are other examples, as are fruits and vegetables contained within food dishes such as rice, pasta, and soups.

 

Table 1 lists some examples of a single portion (80g). 

 

Examples of one portion

2 kiwi fruits

1 apple

1/2 a grapefruit

1 glass of orange juice

1 tomato

3 teaspoons of cooked broccoli or peas

 

How many portions should we eat daily?

Daily recommendations for fruit and vegetable intake vary from country to country. For instance, the UK and USA launched the five-a-day campaign, whilst Australia recommends 8.5 servings a day and Denmark suggests having 6 servings daily (2). A recent study showed eating more or equal to 7 portions of fruit and vegetables per day had a lower risk of dying compared to those participants who ate five portions. 

 

Another study demonstrated that consuming ten portions (800g) of fruit and vegetables daily significantly reduced cancer, stroke, and heart disease risk by 13%, 33%, and 24%, respectively. In essence, a daily intake of five portions (400g) is good for the health; but consuming more than 5 portions is associated with numerous health benefits.  

 

Conclusion

A balanced diet is required to achieve good health and well-being. The daily intake of fruits and veggies should form part of a balanced diet. Eating seven to ten portions daily is associated with health benefits, as it significantly reduces the risk of cardiovascular disease, cancer, cognitive impairment, and mortality. 

 

By: Siobhan Moran, BSc (Hons), MSc