Introduction

Are you getting your 5-a-day? If you’re one of the 67% of UK adults who do not get their 5-a-day or you’re simply interested in incorporating more fruit and vegetables into your diet, this article is for you.¹ 

So what are the key benefits of fruit and vegetables? 

• They are rich in vitamins and minerals 
• They provide plenty of fibre 
• They reduce the risk of diseases
• They are a part of a healthy, balanced diet 
• They are a tasty food option² 

Read on

If you want to learn more about the importance of a balanced diet, the benefits fruit and veg have to offer you, and different ways to add them into your diet, keep on reading. 

Importance of a balanced diet

Eating a balanced diet means eating the right amount and a wide variety of foods. It is important to do so in order to maintain a healthy weight. This involves eating more fruit and veg, pulses, beans, fish and meat, as well as eating less fat, salt and sugar.³

Benefit 1: nutrient-rich

Fruit and vegetables are rich in nutrients and vitamins, which help keep the body functioning well. What are the key vitamins found in fruit and veg? 

• Vitamin C

Citrus fruits and tomatoes are excellent sources of vitamin C. Other good food sources include red and green peppers, strawberries, broccoli, kiwifruit, cantaloupe and brussels sprouts. Vitamin C helps prevent the body from cold, cancer and cardiovascular diseases. It is a powerful antioxidant and helps build collagen in the body. It also helps the body absorb non-haem iron, iron sourced from plant-based foods ⁴ 

• Vitamin A

Vitamin A is important for vision, a strong immune system, growth, reproduction and development. Vitamin A also supports your heart, lungs, and other organs' function..

Some great sources of vitamin A include green leafy vegetables such as spinach and other colourful vegetables like sweet potatoes, carrots, broccoli, and winter squash. Many fruits, such as mangoes, cantaloupe and apricots, also contain vitamin A. ^5.

• Vitamin K 

Vitamin K is an essential vitamin for blood clotting and wound repair. It could also support bone health. You can find vitamin K in:

• Vegetable oils
• Green leafy vegetables – including broccoli and spinach⁶ 

Other vitamins and minerals in fruit and veg  

Fruits and vegetables supply other vitamins and minerals, such as phytochemicals. Phytochemicals act as antioxidants in the body. Fruit and veg also contain phytoestrogens and anti-inflammatory agents, and through other protective mechanisms.⁷

Benefit 2: rich in fibre

Explanation of the different types of fibre and their benefits

There are two types of fibre in the body- soluble and insoluble fibre- both of which are essential for supporting a healthy digestive system and overall wellness. Soluble fibre forms a gel and mops up fat and cholesterol, while insoluble fibre draws water up into stools to make them soft.⁸ 

• Soluble fibre

Soluble fibre helps the body to stay fuller for longer as it slows down the digestion of carbs. Vegetable sources of soluble fibre include Brussels sprouts, sweet potatoes, carrots, and peas. Fruit sources include oranges, avocados, apples, and pears.⁸

• Insoluble fibre 

Insoluble fibre is the chewy, tough parts of fruits and veg, such as carrot peels, broccoli stems, apple skins and asparagus stalks.⁸ 

How does fibre support digestive health?

Soluble and insoluble fibres act as a powerful combination in support of a healthy gut. Furthermore, they reduce the risk of chronic diseases such as diabetes, heart disease and some cancers.⁸ 

Disease prevention and management

What diseases can fruit and veg prevent

Eating more fruit and veg can improve health outcomes by reducing mortality risk, stroke, type 2 diabetes and cardiovascular disease. Even simply increasing vegetable consumption can reduce all-cause mortality, cardiovascular disease, diabetes and stroke risk.⁹

Weight management

How can fruit and veg help with weight loss

Fruits and vegetables can assist with weight loss as they are low in fat, salt and sugar. As they are fibre-rich, they keep you fuller for longer and prevent overconsumption of food. Paired with a healthy, well-balanced diet and an active lifestyle, fruit and veg can help you to:

• Reduce obesity 
• Maintain a healthy weight
• Lower cholesterol
• Lower blood pressure¹⁰

How to use fruit and veg for weight loss goals

You can create lower-calorie versions of your favourite dishes using low-calorie fruits and vegetables. Additionally, the water and fibre in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories and stay full. 

How to incorporate fruit and veg into your diet

There are many ways to add more fruit and veg to your diet. 

Fruit and veg can be enjoyed fresh as a sweet or crunchy snack, or frozen or canned for convenience. However, be careful to choose those without added sugar, syrup, cream sauces, or other ingredients if seeking weight loss.

Whole fruit is a better option than fruit drinks and juices. Fruit juices have lost fibre from the fruit, so they may not make you feel as full. Fruit juices also contain more calories. Additionally, whole fruit provides a more hearty snack than dried fruit. 

Fill half your plate with fruit or veg before anything else, such as carbs, protein or fats. Making this small change will decrease the amount of calories in your meal without reducing the volume of food you eat.¹¹

How to make fruit and veg more appealing 

If you find eating fruit and veg boring, spice it up by adding: 

• Pair with Cheese. Sprinkle Parmesan cheese on top of your cooked veggies for a gooey feel
• Add lemon for a Tangy taste! First, steam your vegetables, then add a squeeze of lemon juice
• Sauté with Herbs. To add extra flavour and intoxicating aroma to your vegetables, sauté them with garlic, olive oil and herbs such as basil, oregano or thyme
• Spice Them Up! Slice up your veggies and add some jalapeno pepper, then sauté in a pan and serve over brown rice
• Dip them. Dip your raw vegetables (such as celery, carrots, cauliflower, and broccoli) into a nutrient-rich dip like hummus, which itself can be eaten as a side dish or with whole grains since it has vegetables in it!
• Make a Flavorful Homemade Soup. Add a ton of veggies to your favourite homemade soup or stew for not only flavour but colour as well
• Drink Them! Blend your fruit and veggies into a tasty smoothie
• Grilling them. Drizzle with olive oil and sprinkle with oregano for a perfect side to any dish¹²

Summary

In conclusion, fruit and veg have many health benefits to offer both short-term and long-term. Eating a variety of fruit and veg can be an easy way to support your overall wellness. There are many fun ways to eat fruit and veg, so find one that works for you and give it a try.