Importance of Fruits and Vegetables in Everyday Diet

What Kind of Fruits and Vegetables Are Good for Health

Fruits and vegetables are loaded with ample nutrients, there are no second thoughts on that. But how many of them one must take is a point of discussion. Scientists and nutritionists have always shown green signals to eating more fruits and vegetables. But replacing them for other foods is under question in recent years as they don’t offer any extra nourishment to the body.

But, it is good for your overall health to take 5 servings each of fruits and vegetables per day. Fruits and vegetables play a pivotal role in one’s diet. The rich nutrients like vitamins, minerals, and enzymes help in preventing diseases caused by various illnesses.

So How Many Fruits and Vegetables a Person Can Have Every day?

Though it depends on age and other health factors an adult can take 3 to 5 servings per day which is good enough to provide the daily requirements of vitamins and minerals for the body.

According to USDA (United States Department of Agriculture)

One serving of vegetables will be something like this

1 cup green salad;

1 baked potato; half of cooked broccoli;

1/2 cup serving of other vegetables

a glass of tomato juice

And an example for one serving of fruits as follows

1/2 cup fresh fruit;

1 medium-size fruit;

1/2 cup fruit juice

Can I Take Fruits and Vegetables in Counts?

Of course, you can. One banana or one apple or one guava or a handful of grapes or 8 strawberries, can give you nutrients equal to one serving. The same goes for vegetables. It doesn’t always need to be mixed with fruits or veg salads. But, it is good to have varied nutrients at a time. How many fruits and vegetables one should take depends on age and gender.

What Kind of Fruits and Vegetables Are Good for Health?

Importance of Fruits and Vegetables in Everyday Diet

It is always good to rely more on native fruits and veg instead of heavily priced imported produce. Because, it will keep you motivated to add these power foods every day to your diet.

All fruits and veg have power-packed nutrients. But it is better to choose them if you have any health conditions.

Berries are rich in antioxidants. Choose your berries every day from blueberries, cranberries, blackberries, raspberries, and strawberries. Antioxidants help to destroy free radicals in the body.  As they help in preventing chronic diseases such as cancer.

Some of the Fruits and Vegetables and Their Benefits

Here is the list of some fruits and vegetables and their benefits.

Grapefruit is rich in lycopene – boosts immunity

Cantaloupes contain beta carotene –lowers the risk of asthma

Apples have phytonutrients – helps in regulating blood sugar levels

Lemon is rich in Vitamin C) – strong immune system

Papayas are a good source of fiber and beta carotene- helps to eliminate high cholesterol level in the body

Pears are rich in fiber and vitamin k- prevents type 2 diabetes

Cranberries contain proanthocyanidins –protects from urinary tract infections.

Cauliflower is rich in Vitamins C and K reduces the risk of cancer

Beetroot contains folate- for repair and rejuvenation of body cells

Kale is rich in vitamin A, K, and C- curbs the free radicals in the body and save from chronic diseases

Asparagus has inulin – has anti-inflammatory properties, helps in the absorption of nutrients.


Take Home

Proper diet plan with fruits and vegetables can give you more energy, improved brain performance, and better functioning of the organs. Taking enough servings or knowing how many fruits and vegetables to take per day will help you reduce the risk of cancer, heart disease, and build a strong immune system.

Though it is good to add more fruits and vegetables in your diet it is always better to keep track of how much your body needs by calculating the nutrients you get from other foods. It will prevent you from taking excess nutrients which might go waste. Every day take 3 to 5 servings of fruits and veg to receive optimum nutrients for your body.   

Would you like to share with us how many fruits and vegetables you have every day?