4 things to know about fruit and vegetables

Did you know that most Americans aren’t eating enough fruit and vegetables? Not only do these foods add color to your plate, but they are chock full of nutrients that can have a tremendous impact on your health.  

Learn the answers to four common questions about fruit and vegetables:  

1. How many fruit and vegetables do you need to eat each day?

It’s recommended that the average adult eats five to nine daily servings of fruit and vegetables. 

“One cup of leafy greens is a serving,” explains Lindsay Fencl, a registered dietitian at Aurora BayCare Medical Center. “For all other fruit and vegetables, aim for half a cup. One serving of vegetables could be a handful of baby carrots, half a cucumber or a couple of celery stalks. Similarly, if you have a big salad for lunch, you could be consuming 4 to 5 servings of vegetables in that one meal.” 

2. Why do fruit and vegetables help you feel full longer? 

Fruit and vegetables have a high fiber content, which is why adding them to what you’re eating increases the nutritional benefit of the dish. Both soluble and insoluble fiber are slow to digest, allowing you to feel full longer after eating. It also may help reduce the risk of esophageal, gastric, colon, rectal, breast, endometrial, ovarian, renal cell, prostate and pancreatic cancers. Additionally, fiber helps reduce type 2 diabetes-related complications and mortality. 

“Fiber supports digestion, improves gut health, stabilizes blood sugars, improves cholesterol, decreases the risk of many cancers and helps with weight management since high-fiber foods keeps you full longer,” Fencl says. 

3. Can fruit and vegetables help combat aging?  

Stress and inflammation are two factors that influence aging. When you feel stressed, your body expends energy to meet the demands of the situation. In the process, this energy production can produce free radicals, molecules which can steal electrons from healthy cells, causing them to deteriorate. Meanwhile, prolonged stress can lead to chronic inflammation within the body and fatigue your immune system, leading to heart disease, stroke and even cancer. 

“Consuming the recommended servings of fruit and vegetables each day helps decrease systemic inflammation within the body, which can prevent heart disease, autoimmune flare-ups, cancer, neurological degeneration and cognitive decline,” Fencl says.

4. Do fruit and vegetables have different nutrients? 

Each fruit and vegetable contains different vitamins, minerals and level of fiber. That’s why it’s recommended that you vary which types of produce you eat throughout the day.  

“Every vitamin and mineral plays a unique biochemical role in the body, supporting the processes that allow your brain and body to function at their best,” says Fencl. “While all fruit and vegetables are excellent sources of vitamins and minerals, be sure to diversify what you eat to keep your benefits well-rounded.” 

Are you trying to watch your weight? Take a free online quiz to learn your healthy weight range.