Health benefits of Fruit and vegetables

Fruit and vegetables need to be a completely important part of your each day diet. They’re naturally clever and contain vitamins and minerals to be able to facilitate to live you healthy. They may moreover facilitate protection against some diseases. Most of people get satisfaction in the intake of quite a few fruit and vegetable as a part of a well-balanced, ordinary food plan and a healthy, energetic lifestyle. There place unit many varieties of fruit and veggies out there and masses of ways in which to arrange, prepare dinner and serve them. In this post, I am going to list down the health benefits of fruits and vegetables.

Read this also….Health myths:- Top 10 health-related myths in a year “2020”.

Vitamins and minerals in fruit and vegetables

Fruits and vegetables contain several nutrients and minerals that are necessary for your health. These are rich in Vitamin A (beta-carotene), C and E, magnesium, zinc, phosphorus, folic acid and vitamin B complex. vitamin B complicated could cut lower back blood degrees of homocysteine, a substance that will be risk trouble for a coronary heart condition.

Read this also….Diabetes Symptoms, Causes, and Remedies with exercise and diet tips

Fruit and vegetable serving tips for your family’s health

Vegetables and fruit are very good food and are easily taken to the workplace or school.  Fruit and Vegetable should be included in everyone’s food and snacks for a healthy and well-balanced diet.

Read this also…Best Exercise to loss weight and many other health benefits

Some recommendations include:

  • Keep snack-size fruit and vegetable parts absolutely accessible in your icebox.
  • Always Keep fresh and juicy fruit at your dining table.
  • Add fruit and green vegetables in your favourite menus of your family recipes.
  • Think up new ways for how to serve fruit and vegetables.

Some best ways to serve fruits and vegetables include:

  • Fruit and vegetable salads
  • Vegetable or meat-and-vegetable stir-fries
  • Raw fruit and vegetables
  • Vegetable soups

Please don’t drink fruit juice as too much, as it lacks in nutrients as fresh fruit. Juice also contains a lot of sugars that are not good for your health. Even though those sugars are natural that should not be consumed much. Instead of drinking fruit juice you can drink a glass of water and then you can eat fruit.

5 Surprising Health Benefits of Fruits and Vegetables

Improves your digestive health

Fruits and Vegetables contains Fibres. Fibers keep your digestive system run smoothly. You must have a diet that is rich in Fibre. With fiber, you must drink almost 3-5 liters of water daily. Drinking water with fruit and vegetable rich in fiber is the best way to fight with constipation. If constipation is clear then you can always be fit and healthy with a comfortable life.

Diabetic risk is reduced

Friends, if you eat a lot of green leafy vegetables and fruits then your diabetic risk is lowered. So if you love to eat green leafy vegetables like spinach then you are a lucky person to reduce your diabetic risk. One study shows that more than 30 million people in our country who are fighting against diabetes. Type 2 diabetes risk is lowered if you eat berries fruit.

Improves your vision 

Simply by eating fruits and vegetables, you can prevent the risk of having cataracts and macular degeneration. Lutein and zeaxanthin present in fruits and vegetables are wholly responsibility for your eye health and helps in the improvement of your sight.

Helps in Cancer prevention:

Vegetables like bok choy, broccoli, and cabbage in the vegetable category and most fruits may help to prevent cancer. Studies have shown that if you eat fruits and vegetables then it can help reduce the risk of most types of cancers. Tomatoes contain lycopene that helps to protect men against prostate cancer.

Helps to improve cardiovascular health:

Studies have shown that almost 25% of people in our country are suffering from heart disease. But If you eat a diet rich in fruit and vegetables than it can lower your risk of cardiovascular disease. Bananas contain potassium, it acts as a regulatory mechanism for healthy blood pressure. Also if you add fiber in your diet it can reduce your blood cholesterol level of blood as well as reduces the risk of heart disease. Fruits and vegetable consumption is inversely proportional to heart disease. Higher the intake of fruit and vegetable lower the risk of heart disease. Vegetables like broccoli, mustard, green vegetable and cabbage and fruit like oranges, grapefruit and lemons booster for cardiovascular health.

Top 7 Fruits and their health benefit:

1. Strawberry:

Strawberries are the best source of vitamin C, antioxidants, manganese, folacin (vitamin B9), and metal. They contain tiny amounts of many alternative vitamins and minerals. According to a study in old individuals with well-established risk factors for a heart condition, berries could improve high-density lipoprotein (good) cholesterol, pressure level, and function of blood platelets.

Health benefits of Strawberries

Health benefits of Strawberries
Health benefits of Strawberries
  • It improves the status of antioxidant in the blood
  • Oxidative stress is reduced
  • Controls inflammation
  • improve vascular function
  • improve your blood lipid profile
  • Reduce the harmful oxidation of LDL (bad) cholesterol

2. Lychee:

It is rich in that type of nutrients that are responsible for the production of blood. lychee has a large amount of antioxidant vitamin c, vitamin B-complex and phytonutrient flavonoids that increase metabolism fat, protein, and carbohydrate. It contains plenty of fibers.

Health benefits of lychee

Health benefits of lychee

It protects from free radicals and oxidative stress.

Protects from degenerative disease.

Prevents arthritis.

Protects from Asthama.

It contains a large amount of dietary fiber, that protects cardiovascular achee.

3. Mango

  • Helps in digestion
  • Promotes Healthy Gut
  • Boosts Immunity
  • Promotes eye health
  • Lowers Cholesterol
  • Clears the Skin
  • Even Diabetics Could Enjoy it
  • Aids Weight Loss

4. Banana

Banana is a very good source of Vitamin B6 and vitamin C. It is also rich in dietary fiber and manganese. Bananas have low fat. It is cholesterol-free and virtually free of sodium.

The health benefits of banana

The health benefits of banana
  • It produces red blood cells
  • Vitamin B6 present is banana metabolise carbohydrate and fats turning them into energy
  • Metabolise amino acid.
  • It helps to maintain a healthy nervous system.
  • Vitamin C Present in it protect your body from cell and tissue damage
  • Your body absorbs iron better
  • It also supports brain health by producing serotonin.
  • Manganese present in it is good for your skin
  • Potassium in a banana is also good for your heart health and blood pressure.
  • Banana helps in digestion and helps to beat stomach related problems.

5. Pomegranate

The pomegranate may be a fruit that contains many edible seeds referred to as arils. they’re wealthy in fiber, vitamins, minerals, and bioactive plant compounds, however, they conjointly contain some sugar. Pomegranates have an impressive nutrient profile — one cup of arils (174 grams) contains

  • Fiber: 7 grams
  • Protein: 3 grams
  • Vitamin C: 30% of the RDI
  • Vitamin K: 36% of the RDI
  • Folate: 16% of the RDI
  • Potassium: 12% of the RDI

Health benefits of pomegranates

  • Helps to fight Prostate cancer
  • It is highly anti-inflammatory
  • Useful against breast Cancer
  • Lowers blood pressure
  • It helps fight Arthritis and joint pain
  • It may lower your risk of heart disease.
  • Help treat Erectile dysfunction
  • Fights Bacterial and Fungal infections
  • It can improve memory
  • It can improve Exercise performance

6. Apple

The health benefits of Apples:-

  • Apples are good for Weight Loss
  • It is also good for your heart
  • Lower the risk of diabetes.
  • It promotes good Gut Bacteria
  • It also helps to prevent cancer
  • Apples help fight Asthma
  • Apples also improve bone health
  • It also protects against stomach injury
  • It also helps protect your brain.

7. Blackberry

  • It offers many health benefits, including:
  • Full of Vitamins and minerals like vitamin C, K, and manganese
  • High in fiber
  • May boost brain health
  • It heals wounds
  • Regenerates the skin
  • It absorbs iron
  • Also shortens the common cold
  • It prevents scurvy

Top 5 Vegetable and their health benefits


  • Garlic prevents sickness including the common cold
  • Its active components reduce blood pressure
  • Garlic improves the Cholesterol levels that lower the risk of heart disease.
  • Prevents Alzheimer’s disease and Dementia
  • It helps to live longer
  • It improves the performance of arthritis
  • Helps to detoxify heavy metals in our body
  • Garlic may improve our bone health.


  • In fact, just 1 cup (89 grams) of raw green cabbage contains
  • Calories: 22
  • Protein: 1 gram
  • Fiber: 2 grams
  • Vitamin K: 85% of the RDI
  • Vitamin C: 54% of the RDI
  • Folate: 10% of the RDI
  • Manganese: 7% of the RDI
  • Vitamin B6: 6% of the RDI
  • Calcium: 4% of the RDI
  • Potassium: 4% of the RDI
  • Magnesium: 3% of the RDI

Health Benefit of Cabbage:

  • It contains powerful antioxidants that help reduce inflammation.
  • Cabbage improves digestion.
  • It helps your heart to keep healthy.
  • It may lower blood pressure.
  • Lowers cholesterol level


Broccoli contains a large amount of fiber and protein, and contains iron, potassium, calcium, selenium, and magnesium as well as vitamins A, C, E, K and a good amount of Vitamin B including Folic Acid.

  • Good for heart health
  • It helps build strong bones
  • It is good for eye health.


Tomatoes contain lycopene which is the most abundant component found in tomatoes. All tomato products contain lycopene in high concentrations such as juice, paste, sauce, and ketchup.

  • Tomato improves heart health by preventing heart attacks and strokes
  • It helps to fight with prostate, lung and stomach cancers.
  • In women, it may protect from breast cancers.
  • Tomatoes are best for skin health.


All Edible mushrooms contain protein and fiber. They also contain vitamin B and a powerful antioxidant called selenium. Mushrooms help to boost the immune system and stops damaging cells and tissues.

  • Protects against cancer
  • It improves heart health
  • It helps prevent diabetes.
  • Mushroom contains folate that is beneficial for the pregnant ladies.
  • It contains vitamin B complex that is necessary for our all over health.
Please follow and like us:

10 thoughts on “Health benefits of Fruit and vegetables”

  1. info graphics images are really excellent.Its easy to understand by an image rather than reading the paragraphs.Do more articles like that.It will also help my children to understand the importance of fruits .Keep it up Good Job.

  2. Some countries, for example Finland, have successfully implemented a vitamin D food fortification policy which has all but eliminated deficiency in the population. Such a policy could similarly be implemented in the UK and Ireland for older populations.


Leave a Comment