There are a wide range of fruits and vegetables, providing a wider range of nutrients to you. They contain no calories and are loaded with vitamins, minerals, antioxidants, and fiber. A fruit and vegetable rich diet will not only keep you healthy but can also help you lose weight with ease. They also reduce the risk of developing cancer, heart diseases, and diabetes.
The bright colors of fruits and vegetables are indicators of the wide range of health benefits that they provide. By choosing a variety of colors in your diet, you can ensure that you have a small amount of all the nutrients you are benefitting from.
Here are 5 reasons to eat fruits and vegetables every day:
1. Reduces The Risk Of Heart Diseases And Diabetes
Increased consumption of fruits and vegetables is related to a reduced risk of developing heart diseases.1 High concentration of oxygen radicals in the body is linked to cardiovascular diseases. Antioxidants like vitamins C and E and beta-carotene protect you against the harmful effects of these free radicals in the body.2
Fruits and vegetables also contain fiber that plays an important role in reducing the ‘bad’ cholesterol and in turn keeping your blood sugar levels in check. Eating leafy green vegetables and fruits reduces the risk of developing diabetes.3
2. Helps To Maintain A Healthy Weight
If you want to lose weight, depending on fruits and
Vitamins, minerals, and antioxidants are important for your body if you want to lose weight. Potatoes, avocados, leafy greens, and grapefruits are some of the fruits and vegetables that can help you maintain a healthy weight.
3. Boosts The Immune System
Vitamins and minerals in fruits and vegetables keep you healthy and prevent diseases. Most of the fruits like oranges, lemons, grapefruits contain vitamin C. This helps to boost our immune system as vitamin C is responsible for increasing the number of white blood cells in your body.
Spinach, kiwi, sweet potatoes contain beta-carotene, vitamin K, and vitamin E, that also keep you away from infections and diseases.
4. Reduces Risk Of Cancer
Antioxidant-packed fruits and vegetables can protect you against mouth cancer, upper throat cancer, larynx cancer, lung cancer, stomach cancer, and bowel cancer.
Foods that are rich in fiber can reduce the risk of bowel cancer, as fiber increases the frequency of bowel moment.4 Tomatoes, guava, and watermelon can lower the risk of prostate cancer. Foods rich in vitamin C can protect you against esophageal cancer, and eating fruits can lower the risk of stomach and lung cancer.5
5. Digestive Benefits
Apart from helping you lose weight and reducing the bad cholesterol in your body, the fiber in vegetables also helps to ease constipation and regulates bowel movements. Fiber also removes toxins from your body and cleanses the digestive tract. If your diet does not contain fiber-rich vegetables,
|↑1||He, F. J., C. A. Nowson, M. Lucas, and G. A. MacGregor. “Increased consumption of fruit
|↑2||Antioxidants in the Prevention of Cardiovascular Disease – Part 1: Epidemiological Studies, Nutri-facts.|
|↑3||Bazzano, Lydia A., Tricia Y. Li, Kamudi J. Joshipura, and Frank B. Hu. “Intake of fruit, vegetables, and fruit juices and risk of diabetes in women.” Diabetes care 31, no. 7 (2008): 1311-1317.|
|↑4||How healthy eating prevents cancer, Cancer Research UK.|
|↑5||Cancer Prevention Diet, Helpguide.org.|