Why eating fruits and vegetables is important? 

HELP MANAGE YOUR WEIGHT

When combined with an active lifestyle, eating fruits and vegetables can help

you manage your weight. Most are low in calories and fat. And many have lots of water and fiber to help you feel full.

You can eat fewer calories and still satisfy your appetite. Eat larger portions

of fruits and vegetables at meals. Eat fruits and vegetables raw or steamed

and use very small amounts of added sauces, butters, or oils.

LOWER YOUR CHANCES FOR SOME CANCERS

People who eat 5 to 9 servings of fruits and vegetables a day have a lower

 chance of getting cancer of the lung, mouth, pharynx, esophagus, stomach,

colon, and rectum. They are also less likely to get breast, pancreas, larynx,

and bladder cancer.

LOWER YOUR CHANCES FOR DIABETES

Obesity and diet are strong risk factors for developing type 2 diabetes. So it is

important to be at a healthy weight. Get enough exercise and eat a healthy diet

that includes 5 to 9 servings of fruits and vegetables a day.

LOWER YOUR CHANCES FOR HEART DISEASE & STROKE

Heart-healthy diets include 8 to 10 servings of fruits and vegetables a day. They are low in saturated fat and cholesterol. They also include low-fat dairy foods and whole grains. Such diets can greatly lower blood pressure and cholesterol and lower the chances of heart disease. Recent studies also report that diets rich in fruits and vegetables may help lower the chances for having a stroke.

REDUCE HIGH BLOOD PRESSURE

In the DASH study (Dietary Approaches to Stop Hypertension), people with high blood pressure followed a special eating plan. These people saw their blood pressure go down after only one month. The plan included 8 to 10 servings of fruits and vegetables a day and 2 to 3 servings of low-fat dairy foods. The DASH eating plan is low in saturated fat and cholesterol. The plan

allows only very small amounts of red meat, sweets, and sugar-containing

drinks. It also includes moderate amounts of whole grains, fish, poultry and nuts. People in the DASH study with the lowest sodium intake had the biggest

fall in blood pressure. Too much sodium causes blood pressure to rise. Potassium counteracts the effect of sodium on blood pressure. Yet, African Americans get only half their potassium needs. Fruits and vegetables are naturally high in potassium and low in sodium.