Fruits why are they good for you

Berries, apples, pears, soy, and cauliflower were associated with weight loss while starchier vegetables like potatoes, corn, and peas were linked with weight gain. Fruits and vegetables contain indigestible fiber, which absorbs water and expands as it passes through the digestive system. This can calm symptoms of an irritable bowel and, by triggering regular bowel movements, can relieve or prevent constipation.

Eating fruits and vegetables can also keep your eyes healthy, and may help prevent two common aging-related eye diseases—cataracts and macular degeneration—which afflict millions of Americans over age The contents of this website are for educational purposes and are not intended to offer personal medical advice.

You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. Harvard T. The Nutrition Source Menu. Search for:. Vegetables and fruits are an important part of a healthy diet, and variety is as important as quantity.

Forget exotic, pricey produce: These supermarket staples can help lower your cancer risk, drive down your cholesterol, reduce body fat, and more. Fancy superfruits like guava, mangosteen, acai, and goji tout sky-high levels of antioxidants and vitamins.

And with their standout nutrient profiles, as the University of California in Davis notes , it's no wonder food marketers often call them "super. Eating even slightly more fruits as well as vegetables may lower your odds of developing type 2 diabetes, a study published in July in The BMJ suggested. And yes, eating fruits whole for snacking is a good idea, but so, too, is incorporating them into meals in less expected ways.

Read on to see just how good those shopping-cart staples are for your health. Bear in mind, though, that most of the following research is limited. Adding grapefruit to your diet may decrease your risk of insulin resistance , a precursor to type 2 diabetes, according to past research. When overweight adults ate one half-grapefruit, drank grapefruit juice, took a grapefruit pill, or took a placebo, once a day before a meal for 12 weeks, those who consumed grapefruit in any form had lower insulin levels higher levels are a sign of type 2 diabetes.

What's more, the fresh grapefruit eaters lost an average of 3. But if you take any medications, talk to your doctor first, as grapefruit can interact with many different drugs, according to the FDA. This compound may also help prevent kidney cysts, according to preliminary past in vitro and animal research. To put your grapefruit to use, you can have one as your a. One small grapefruit contains over 2 grams g of fiber, according to the U.

And of course, grapefruit shines when it comes to its vitamin C content — one small grapefruit has about 69 milligrams mg of vitamin C, according to the USDA, which is around 77 percent of your DV, making it an excellent source.

Blueberries can help keep you healthy in more ways than one. According to a previous study , a compound called pterostilbene worked with vitamin D in cells to boost the immune system and fight off infections. However, this research is preliminary and it is unclear if the same effect would be seen in humans. This fruit may also keep your mind sharp — past research has linked blueberries to improving memory and learning, thanks in part to the anti-inflammatory effects of anthocyanin — the antioxidants that give the fruit its bright purple hue.

Another study published in February in the journal Nutritional Neuroscience showed that when older adults with early stages of cognitive decline took blueberry supplements, they experienced neurocognitive benefits. Last but not least, research published in May in The American Journal of Clinical Nutrition found that eating 1 cup of blueberries each day lowered the odds of developing cardiovascular disease by up to 15 percent.

Other past research has found that apples may also protect against chronic obstructive pulmonary disease COPD , possibly due to their high level of flavonoid antioxidants. According to the USDA , a medium apple has a whopping 4. You also score a notable amount of vitamin C — 8.

Fruits and vegetables are low in fat, salt and sugar. They are a good source of dietary fibre. As part of a well-balanced, regular diet and a healthy, active lifestyle, a high intake of fruit and vegetables can help you to:. Vegetables and fruit contain phytochemicals, or plant chemicals. These biologically active substances can help to protect you from some diseases. Scientific research shows that if you regularly eat lots of fruit and vegetables, you have a lower risk of:.

Fruit is the sweet, fleshy, edible part of a plant. It generally contains seeds. Fruits are usually eaten raw, although some varieties can be cooked. They come in a wide variety of colours, shapes and flavours. Common types of fruits that are readily available include:. Legumes or pulses contain nutrients that are especially valuable. Legumes need to be cooked before they are eaten — this improves their nutritional quality, aids digestion and eliminates any harmful toxins.

Legumes come in many forms including:. You will get the most health benefits and protection against disease if you eat a wide variety of fruits and vegetables. Foods of similar colours generally contain similar protective compounds. Try to eat a rainbow of colourful fruits and vegetables every day to get the full range of health benefits. For example:. To maximise nutrients and appeal, buy and serve different types of fruit and vegetables.

Try to buy fruits and vegetables that are in season, and choose for freshness and quality. You should:. Our ingredients profiles provide more information on fruits and vegetables. Vegetables and fruit are a handy snack food and are easily carried to work or school. Some suggestions include:. Limit fruit juice, as it does not contain the same amount of nutrients as fresh fruit.

It also contains a lot of sugars. Instead, have a drink of water and a serve of fruit. Vegetables are often cooked, although some kinds are eaten raw.