Nutrijoy

Eat More Fruits & Vegetables: A Simple Step Toward Better Health

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by

Charleen Longstreet
in

Why Fruits & Vegetables Matter

• Packed with vitamins, minerals, and fiber
• Help prevent heart disease, diabetes, and certain cancers
• Support digestion and boost immunity

Daily Goal

Aim for at least 5 servings of fruits and vegetables each day

Easy Ways to Add More

• Add fruit to breakfast cereal or yogurt
• Snack on raw veggies with hummus
• Blend smoothies with leafy greens and berries
• Include a side salad with lunch or dinner

Color = Nutrients

Eat a rainbow: each color offers different health benefits
(e.g., orange = beta-carotene, green = folate, red = antioxidants)

Quick Facts or Stats

“Only 1 in 10 adults eat enough fruits and vegetables.” – CDC
“Eating more produce can lower your risk of chronic disease by up to 30%.”

Benefits of Fruit and Vegetable Consumption

  1. Reduces Risk of Chronic Diseases
    • Consuming at least 400g (or five servings) of fruits and vegetables daily significantly reduces the risk of non-communicable diseases (NCDs) such as cardiovascular disease, type 2 diabetes, and certain cancers (Devirgiliis et al., 2024).
  2. Improves Overall Mortality Rates
    • Meta-analyses confirm that higher fruit and vegetable intake is associated with lower all-cause mortality, making it a powerful modifiable factor in public health (Devirgiliis et al., 2024).
  3. Supports Digestive and Immune Health
    • Fruits and vegetables are rich in dietary fiber, antioxidants, and phytochemicals that support gut health, reduce inflammation, and enhance immune function (Devirgiliis et al., 2024).
  4. Behavioral and Social Factors Matter
    • Education level, income, physical activity, and family habits significantly influence fruit and vegetable consumption. Tailored interventions are more effective than one-size-fits-all approaches (Nihat Küçük et al., 2023).
  5. Global Health Impact
    • According to the World Health Organization, low fruit and vegetable intake is among the top 10 risk factors for global mortality. Up to 3 million lives could be saved annually with adequate intake (Nihat Küçük et al., 2023).

References

  1. Ahmed, Z. F. R. (2025). Health Benefits of Fruit and Vegetable Consumption. Recent Progress in Nutrition, LIDSEN Publishing Inc. Retrieved from https://www.lidsen.com/journals/rpn/rpn-special-issues/health-benefits-of-fruit-and-vegetable-consumption
  2. APA PsycNet. (2013). Promoting fruit and vegetable consumption: The role of autonomy. Retrieved from https://psycnet.apa.org/record/2013-24021-010
  3. Devirgiliis, C., Guberti, E., Mistura, L., & Raffo, A. (2024). Effect of Fruit and Vegetable Consumption on Human Health: An Update of the Literature. Foods, 13(19), 3149. https://doi.org/10.3390/foods13193149
  4. Nihat Küçük, Faruk Urak, Abdulbaki Bilgic, Florkowski, W. J., Kiani, A., & Ferda Nur Özdemir. (2023). Fruit and vegetable consumption across population segments: evidence from a national household survey. Journal of Health, Population and Nutrition, 42(1). https://doi.org/10.1186/s41043-023-00382-6

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