Since childhood, we’ve all heard that both fruits and vegetables are essential for their large number of nutrients, minerals, protein, and fiber that help in the overall nourishment of our body.

And it is no secret that a diet plentiful in vegetables & fruits is a good solution for healthy blood pressure, slower cognitive decline, and a lower risk of stroke, heart disease, and certain types of cancers.

But are vegetables and fruit equivalent in terms of natural sources of health benefits?

The short answer is: no. Fruits and vegetables both offer an almost similar amount of minerals and vitamins, but they have different phytochemical and nutrient ratios. Just as different legumes, whole grains, and nuts do.

Vegetable Vitalities:

Vegetables provide vital nutrients for the health and overall maintenance of your body.

They are naturally low in calories, fat and have zero cholesterol. Also, vegetables contain many nutrients, including dietary fiber, folate (folic acid), potassium, vitamin A, and vitamin C.

Food that is rich in potassium may help in maintaining healthy blood pressure. Vegetables that contain an adequate amount of potassium include white potatoes, sweet potatoes, tomato, white beans, beet greens, lima beans, soybeans, kidney beans, spinach, and lentils.

Leafy green vegetables contain carotenoids that are associated with a lower risk of cataract, healthy brain aging, and macular degeneration. Carotenoids also provide benefits, such as healthy skin & immune function.

Moreover, if you’re looking for glucosinolates, the anti-cancer phytochemicals, you can find them in cruciferous vegetables such as Brussels sprouts, cauliflower, and broccoli.

Fruits Advantages:

Fruits are a natural source for vitamins and minerals that are essential for the proper functioning of the body.

Also, they are rich in dietary fiber, the important element for proper functioning of the digestive tract, thereby reducing the chances of diverticulosis and constipation.

Vitamin C, a healthy antioxidant, is rich in fruits, particularly citrus fruits. They are consumed widely for wound healing, teeth, gums, healthy skin, common cold, and to keep the human lymphatic system healthy.

Moreover, dry fruits are widely known as excellent laxatives and a natural remedy for acidosis, fever, anemic conditions, and sexual weakness. Dry fruits also help in healthy weight gain and promote eye, bone, teeth, and health.

Which one is better?

Before we jump into which one is better than the other or both are equally essential for a human body, it is important to understand that many types of fruits and vegetables contain essential nutrients & vitamins as following:

Folate – This B Vitamin helps produce red blood cells and repair DNA in cells and. It is mainly found in broccoli, oranges, brussels sprouts, spinach, asparagus, and avocado.

Vitamin C – highly recommended for improved immune function. It also helps in healing and to make collagen. It’s especially abundant in iwi, citrus fruit, strawberries, papaya, sweet bell peppers (yellow, green, and red), broccoli, cauliflower, and tomato juice.

Potassium – helps in maintaining a healthy blood pressure, found in all fruits and vegetables, especially in bananas, apricots, avocado, honeydew, cantaloupe, tomatoes, spinach, and sweet potato.

Beta-carotene – this phytochemical is considered as a guard against age-related memory loss and cardiovascular disease. The main sources are winter squash, sweet potato, spinach, mango, kale, carrots, and cantaloupe.


Botanically, yes, there are some differences and could be conceived as one better than the other. However, fruits and vegetables both come with an impressive amount of nutrients and health benefits.

Someone with diabetes is better off eating vegetables and consuming as little fruits as possible. But completely outlawing fruits from one’s life is never suggested by the doctors.

To conclude, differentiating fruits from vegetables or vice versa isn’t as important as eating a variety of both to gain the essential nutrients they provide. If you’re looking to improve your health, include fruits and vegetables in your regular diet. Contact NRTC Fresh, the leading high-quality vegetable and fresh fruit company in Dubai, and get your daily food requirements at your doorstep.

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