The way we eat has changed drastically, and along with it, the emergence of lifestyle diseases has also increased. The food we are eating now is filled with preservatives, chemicals, and harmful additives that not only make us weaken our immune system but also bring in number of health complications.

And now the only way to maintain a healthy lifestyle is to have a healthy diet, and one factor to note is that today eating healthy has become one of the things among best things to keep us healthy, wired, right?  The impact of poor food habits on our well-being is terrifying. Obesity, heart disease, diabetes, and other metabolic diseases have been rapidly increasing in recent years, which comes as no surprise.

The list of diseases just keeps growing, and if we don’t want to find ourselves added to that list, it’s time to start aligning our diet with nature. That means making room for more vegetables and fruits in the meals we have every day, simple, wholesome food that the human bodies crave.

You’re probably thinking, Why should one have more vegetables and fruits to be healthy? Don’t worry; we’ve got you covered. We’ve compiled a list of the top ten reasons why incorporating fruits and vegetables into your daily diet is one of the best things you can do for your health.

• 1. Vegetables and fruits are a great source of vitamins and minerals

  All the vegetables and fruits are usually loaded with vitamins like A, C, and E they also come with magnesium, zinc, phosphorus, and folic acid. One of the most important minerals for your health is potassium, and avocados, sweet potatoes, bananas, prunes, and even tomato paste puree are a great source of this mineral.

  Vitamin A is an essential nutrient content which is essential for vision, immunity, and skin health. Rich fruits and vegetables include carrots, sweet potatoes, spinach, kale, red bell peppers, pumpkin, mangoes, cantaloupe, watermelon, apricots, and papaya.

  Furthermore, fruits and vegetables are high in vitamins and minerals, dietary fiber, and a variety of beneficial non-nutrient substances such as plant sterols, flavonoids, and other antioxidants, and eating a variety of fruits and vegetables helps to ensure that you get enough of many of these essential nutrients.

• 2. Protect against cancer and reduce the risk of non-communicable diseases

  Many vegetables and fruits include phytochemicals, which are biologically active substances that may help protect against some diseases. This means that including them in your diet can reduce your risk of type 2 diabetes, stroke, heart disease, high blood pressure, and cancer. Cruciferous vegetables, such as broccoli, cabbage, collards, and watercress, are linked to lower cancer risk.

  Reduced fruit and vegetable consumption is associated with poor health and an increased risk of noncommunicable diseases (NCDs). According to the World Health Organization, as of August 2023, 3.9 million deaths worldwide in 2017 were due to poor fruit and vegetable consumption.

  Having fruits and vegetables as a part of a daily diet can reduce the risk of NCDs like cardiovascular diseases and certain types of cancer (Source: https://www.wcrf.org/preventing-cancer/topics/fruit-vegetables-and-cancer/). Reports suggest that when consumed as part of a healthy diet low in fat, sugar, and sodium, fruits and vegetables also help to prevent weight gain and reduce the risk of obesity, an independent risk factor for NCDs.

• 3. Offers a range of flavors and textures

  One of the best things about these plant-based foods is that they have an incredible variety, not just in nutritional value and color, but also come with a lot of flavor and texture. You can experiment with bold flavors like onions, olives, and peppers, as well as gentler ones like mushrooms and corn. Fruits such as pineapple, grapes, and plums are ideal for sweet flavors, whilst lemons and grapefruits are more acidic.

  Even the textures of them vary, for example crunchy carrots, buttery an creamy avocados, aromatic bananas, and chewy dried fruits, all of these varieties not only keep your meal exciting but also aid you in enjoying healthy eating without compromising on the flavor.

• 4. Fibre-rich food item

  Fiber is essential for your body’s health and function. It aids digestion by keeping things moving through your gut, so preventing constipation and promoting overall digestive health. Fiber also benefits heart health by lowering cholesterol levels and controlling blood sugar increases. Furthermore, it keeps you fuller for longer, which can be really beneficial if you’re trying to lose weight. A fiber-rich diet isn’t only beneficial for your gut; it’s a little change that has a tremendous impact on your whole body.

  Most fruits and vegetables include plenty of fiber to keep you full and promote a healthy gut, but some have more than others. Fiber-rich veggies include artichokes, green peas, broccoli, and cauliflower. Raspberry, pear, apple, and pumpkin are all high-fiber fruits.

• 5. Low in calories & fat, and Low in sodium and cholesterol

  Fruits and especially vegetables are very low in fat and calories, which means you can consume them to keep you full without worrying about extra calories or fat. You can save more than 150 calories just by eating a swap of potato chips with air-popped popcorn, instead of having a bag full of potato chips, as they give you the same number of calories and feel much fuller because of the fiber content. You can save more than 200 calories by eating half a cup of grapes instead of a fourth of a cup of M&Ms, or you can just choose bananas over a granola bar. That said, there are exceptions, like avocados, olives, and coconuts.

  Fresh vegetables and fruits contain traces of salt. Many people believe celery is heavy in sodium, yet one stalk has only 30mg, which accounts for 1% of the necessary daily need. Fruits and vegetables do not contain any cholesterol.

• 6. Smoothie Options

  If you have a blender, all you need is fruit and ice to create a wonderful smoothie with all of your favorite flavors. And to note beyond the taste, smoothies come with a bunch of health benefits, and they are a smart way to increase your vegetable and fruit intake, especially if you’re not a great fan of eating them whole.

  While a smoothie is rich in fibre, antioxidants, and essential vitamins, and can also support energy, digestion, or even weight management. A 2024 peer-reviewed study published in the American Journal of Health Promotion indicated that those who drank smoothies regularly (at least 1-2 servings per week) were more likely to satisfy their fruit and vegetable intake guidelines. These people also had healthier lifestyles—they were more physically active, ate fewer processed foods, ate less meat, and had better weight results.

  Smoothies, whether made with berries, bananas, mangoes, or even a handful of spinach, are a quick, nutritious victory!

• 7. Vegetables and fruits help you maintain good health

  Fruits and vegetables, which are low in saturated fat, salt, and sugar, are part of a well-balanced diet that can help you lose or maintain your weight. Furthermore, they can help you reduce inflammation, cholesterol, and blood pressure.

  Health Benefit	Fruits	Vegetables
  Reduce Inflammation	1. Blueberries – High in antioxidants 2. Oranges – Rich in vitamin C and flavonoids 3. Pineapple – Contains bromelain, a natural anti-inflammatory enzyme 4. Cherries – Especially tart cherries, help lower inflammatory markers 5. Grapes – Rich in resveratrol, a powerful anti-inflammatory compound	1. Spinach – Loaded with antioxidants and vitamin K 2. Broccoli – Contains sulforaphane, a strong anti-inflammatory agent 3. Kale – Packed with vitamin C and anti-inflammatory properties 4. Beets – Contain betalains, known to reduce inflammation. 5. Red cabbage – Rich in anthocyanins that help fight inflammation
  Lower Cholesterol	1. Apples – Contain pectin, a soluble fiber that lowers LDL 2. Avocados – High in heart-healthy monounsaturated fats 3. Grapes – Contain compounds that may lower LDL cholesterol 4. Berries – Help improve blood lipid profiles 5. Pears – High in fiber, which helps remove cholesterol from the body	1. Okra – Contains mucilage that binds cholesterol 2. Eggplant – Rich in fiber and antioxidants 3. Brussels sprouts – Contain plant sterols and fiber 4. Carrots – Help lower LDL levels naturally 5. Sweet potatoes – Rich in fiber and potassium
  Lower Blood Pressure	1. Bananas – High in potassium, which balances sodium 2. Kiwi – Contains potassium and antioxidants 3. Pomegranates – Improve arterial function and reduce systolic pressure 4. Watermelon – It contains citrulline, which relaxes blood vessels 5. Oranges – Loaded with potassium and vitamin C	1. Celery – Contains phthalides that help relax artery walls 2. Leafy greens – High in potassium and magnesium 3. Tomatoes – Rich in potassium and lycopene 4. Beets – Contain nitrates that lower blood pressure 5. Garlic – Helps relax blood vessels and improve circulation

• 8. Fresh, frozen, canned, or dried—they’re all healthful

  Finding time to eat healthy in today’s hectic lifestyle might be difficult. That’s why many of us prefer canned, frozen, or even dehydrated fruits and vegetables—they’re convenient and simple to store. While fresh produce is usually a good choice, the nutritional differences between fresh, frozen, and canned foods are often small. In reality, most frozen and canned foods are processed within hours of harvest, helping to preserve their nutrition and flavor. So, whether it’s new off the shelf or straight from the freezer, you can enjoy the health advantages without sacrificing time.

  Vegetables and fruits are the best way to maintain a healthier lifestyle and to eat what makes you happy. It’s just the basic understanding of what each variety has to offer, and coming up with dishes that actually work for you, it’s putting in effort, but a healthier one.