We can’t say it often enough: fruit and vegetables are important for your health. They must play an essential role in the diet. They are an important source of fiber, vitamin C, minerals and energy. We’re all familiar with the slogan “To be healthy, you need to eat five fruits and vegetables a day”. What justifies such a statement? Why are fruit and vegetables so important to the human organism?

Nutritional benefits of fruit and vegetables

  • Water-rich: fruit is one of the most water-rich food categories. Hence their thirst-quenching and moisturizing properties. Average water content is around 85% for apple- and pear-like fruits, 89% for lemon-, grapefruit- and strawberry-like fruits. At the top are melon-like fruits with 90% water content.
  • Vitamin C: fruit and vegetables are the most important source of vitamin C in our diet. This vitamin has antioxidant properties that protect the body against the effects of free radicals. It helps maintain skin integrity, heal wounds and absorb plant-based iron. The fruits containing the most are kiwis at 250mg/100g, strawberries at 60mg, oranges at 50mg, lemons at 52mg and grapefruit at 40mg.
  • Vitamin A: the precursor of vitamin A is carotene. It is present in large quantities in all pigmented fruits. This vitamin is necessary for good vision, tissue and bone growth. The fruits richest in carotene in descending order are nectarines, apricots, kiwis, almonds, peaches, mandarins and melons, with carrots topping the list!

Health benefits

Fruits and vegetables are full of vitamins, minerals and fibre. Their health benefits are widely acclaimed. What are these benefits in concrete terms?

  • Improve intestinal transit: pectin and many other soluble fibers are found in fruits and vegetables. During digestion, they turn to gel and reduce colon irritation, unlike insoluble fibers.
  • Protect the heart: Fruit’s high antioxidant content makes it a real ally against cardiovascular disease (hypertension, obesity…). The more fruit you eat, the more likely you are to avoid these diseases.
  • Help maintain a healthy weight: rich in fiber and water, fruits and vegetables help maintain a healthy weight. They are satiating and low in calories.
  • Strengthen bones: fruits and vegetables contain buffering substances such as bicarbonate. They neutralize the body’s acidity, which causes demineralization of bone tissue and sometimes leads to osteoposis.

Tips for eating fruit and vegetables more regularly and vegetables

Counting the fruit and vegetables consumed each day can become tedious, even obsessive. Here are a few tips to make fruit an easy part of your daily routine.

  • For breakfast, add a fruit or vegetable to your cereal, or fresh tomato to your eggs.
  • For lunch, you can start with a vegetable soup. Or even a salad.
  • Half of the main plate should contain fruit and vegetables.
  • Keep vegetables and fruit close at hand. Raw or dried, they are easy to eat.
  • Buy fresh fruit instead of fruit juice. The latter often contain a low percentage of fruit and several products added for preservation.

Opt for organic consumption and enjoy the nutritional benefits of fruit and vegetables.

For canned fruit, choose those preserved in their own juice rather than in a mixture with added sugar.

After all this, you have no more excuses. It’s time to include fruit in your daily diet. It’s a question of balancing your diet and your health.