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Reasons You Must Take Vegetables, fruits, and disease
1. Cardiovascular disease
There is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke.
- A meta-analysis of cohort studies following 469,551 participants found that a higher intake of fruits and vegetables is associated with a reduced risk of death from cardiovascular disease, with an average reduction in risk of 4% for each additional serving per day of fruit and vegetables. [2]
- The largest and longest study to date, done as part of the Harvard-based Nurses’ Health Study and Health Professionals Follow-up Study, included almost 110,000 men and women whose health and dietary habits were followed for 14 years.
- The higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease. Compared with those in the lowest category of fruit and vegetable intake (less than 1.5 servings a day), those who averaged 8 or more servings a day were 30% less likely to have had a heart attack or stroke. [3]
- Although all fruits and vegetables likely contributed to this benefit, green leafy vegetables, such as lettuce, spinach, Swiss chard, and mustard greens, were most strongly associated with decreased risk of cardiovascular disease. Cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale; and citrus fruits such as oranges, lemons, limes, and grapefruit (and their juices) also made important contributions. [3]
- When researchers combined findings from the Harvard studies with several other long-term studies in the U.S. and Europe, and looked at coronary heart disease and stroke separately, they found a similar protective effect: Individuals who ate more than 5 servings of fruits and vegetables per day had roughly a 20% lower risk of coronary heart disease [4] and stroke, [5] compared with individuals who ate less than 3 servings per day.
2. Blood pressure
- The Dietary Approaches to Stop Hypertension (DASH) study[6] examined the effect on blood pressure of a diet that was rich in fruits, vegetables, and low-fat dairy products and that restricted the amount of saturated and total fat. The researchers found that people with high blood pressure who followed this diet reduced their systolic blood pressure (the upper number of a blood pressure reading) by about 11 mm Hg and their diastolic blood pressure (the lower number) by almost 6 mm Hg—as much as medications can achieve.
- A randomized trial known as the Optimal Macronutrient Intake Trial for Heart Health (OmniHeart) showed that this fruit and vegetable-rich diet lowered blood pressure even more when some of the carbohydrate was replaced with healthy unsaturated fat or protein.
- In 2014 a meta-analysis of clinical trials and observational studies found that consumption of a vegetarian diet was associated with lower blood pressure.
3. Cancer
Numerous early studies revealed what appeared to be a strong link between eating fruits and vegetables and protection against cancer. Unlike case-control studies, cohort studies, which follow large groups of initially healthy individuals for years, generally provide more reliable information than case-control studies because they don’t rely on information from the past. And, in general, data from cohort studies have not consistently shown that a diet rich in fruits and vegetables prevents cancer.
- For example, over a 14-year period in the Nurses’ Health Study and the Health Professionals Follow-up Study, men and women with the highest intake of fruits and vegetables (8+ servings a day) were just as likely to have developed cancer as those who ate the fewest daily servings (under 1.5).
- A meta-analysis of cohort studies found that a higher fruit and vegetable intake did not decrease the risk of deaths from cancer.
A more likely possibility is that some types of fruits and vegetables may protect against certain cancers.
- A study by Farvid and colleagues followed a Nurses’ Health Study II cohort of 90,476 premenopausal women for 22 years and found that those who ate the most fruit during adolescence (about 3 servings a day) compared with those who ate the lowest intakes (0.5 servings a day) had a 25% lower risk of developing breast cancer. There was a significant reduction in breast cancer in women who had eaten higher intakes of apples, bananas, grapes, and corn during adolescence, and oranges and kale during early adulthood. No protection was found from drinking fruit juices at younger ages.
- Farvid and colleagues followed 90, 534 premenopausal women from the Nurses’ Health Study II over 20 years and found that higher fiber intakes during adolescence and early adulthood were associated with a reduced risk of breast cancer later in life. When comparing the highest and lowest fiber intakes from fruits and vegetables, women with the highest fruit fiber intake had a 12% reduced risk of breast cancer; those with the highest vegetable fiber intake had an 11% reduced risk.
- After following 182,145 women in the Nurses’ Health Study I and II for 30 years, Farvid’s team also found that women who ate more than 5.5 servings of fruits and vegetables each day (especially cruciferous and yellow/orange vegetables) had an 11% lower risk of breast cancer than those who ate 2.5 or fewer servings. Vegetable intake was strongly associated with a 15% lower risk of estrogen-receptor-negative tumors for every two additional servings of vegetables eaten daily. A higher intake of fruits and vegetables was associated with a lower risk of other aggressive tumors including HER2-enriched and basal-like tumors.
- A report by the World Cancer Research Fund and the American Institute for Cancer Research suggests that non-starchy vegetables—such as lettuce and other leafy greens, broccoli, bok choy, cabbage, as well as garlic, onions, and the like—and fruits “probably” protect against several types of cancers, including those of the mouth, throat, voice box, esophagus, and stomach. Fruit probably also protects against lung cancer.
Specific components of fruits and vegetables may also be protective against cancer. For example:
- A line of research stemming from a finding from the Health Professionals Follow-up Study suggests that tomatoes may help protect men against prostate cancer, especially aggressive forms of it. [12] One of the pigments that give tomatoes their red hue—lycopene—could be involved in this protective effect. Although several studies other than the Health Professionals Study have also demonstrated a link between tomatoes or lycopene and prostate cancer, others have not or have found only a weak connection.
- Taken as a whole, however, these studies suggest that increased consumption of tomato-based products (especially cooked tomato products) and other lycopene-containing foods may reduce the occurrence of prostate cancer. [12] Lycopene is one of several carotenoids (compounds that the body can turn into vitamin A) found in brightly colored fruits and vegetables, and research suggests that foods containing carotenoids may protect against lung, mouth, and throat cancer. [12] But more research is needed to understand the exact relationship between fruits and vegetables, carotenoids, and cancer.
Diabetes
Some research looks specifically at whether individual fruits are associated with risk of type 2 diabetes. While there isn’t an abundance of research into this area yet, preliminary results are compelling.
- A study of over 66,000 women in the Nurses’ Health Study, 85,104 women from the Nurses’ Health Study II, and 36,173 men from the Health Professionals Follow-up Study—who were free of major chronic diseases—found that greater consumption of whole fruits—especially blueberries, grapes, and apples—was associated with a lower risk of type 2 diabetes. Another important finding was that greater consumption of fruit juice was associated with a higher risk of type 2 diabetes.
- Additionally a study of over 70,000 female nurses aged 38-63 years, who were free of cardiovascular disease, cancer, and diabetes, showed that consumption of green leafy vegetables and fruit was associated with a lower risk of diabetes. While not conclusive, research also indicated that consumption of fruit juices may be associated with an increased risk among women.
- A study of over 2,300 Finnish men showed that vegetables and fruits, especially berries, may reduce the risk of type 2 diabetes.
Weight
Data from the Nurses’ Health Studies and the Health Professional’s Follow-up Study show that women and men who increased their intakes of fruits and vegetables over a 24-year period were more likely to have lost weight than those who ate the same amount or those who decreased their intake. Berries, apples, pears, soy, and cauliflower were associated with weight loss while starchier vegetables like potatoes, corn, and peas were linked with weight gain. [1] However, keep in mind that adding more produce into the diet won’t necessarily help with weight loss unless it replaces another food, such as refined carbohydrates of white bread and crackers.
Gastrointestinal health
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. [18] The bulking and softening action of insoluble fiber also decreases pressure inside the intestinal tract and may help prevent diverticulosis.
Vision
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 65. [20-23] Lutein and zeaxanthin, in particular, seem to reduce risk of cataracts.
1. Lemons
Lemons are a citrus fruit that people often use in traditional remedies because of their health benefits. Like other citrus fruits, they contain vitamin C and other antioxidants.
Antioxidants are essential for human health. These compounds mop up free radicals in the body that can damage the body’s cells and lead to diseases, such as cancers.
Researchers believe that the flavonoids in lemon and other citrus fruits have antibacterial, anticancer, and antidiabetic properties.
Citrus fruits, including lemons, contain active components called phytochemicals that benefit health. These include:
- vitamin C
- folic acid
- potassium
- pectin
The juice from one 48 g lemon containsTrusted Source the following nutrients in grams (g) or milligrams (mg):
- 11 calories
- 3.31 g carbohydrate
- 49 mg potassium
- 18.6 mg vitamin C
- 3 mg calcium
- 0.1 g of fiber
Lemons also contain thiamin, riboflavin, niacin, vitamin B-6, folate, and vitamin A.
Read more about the health benefits of lemons and lemon water here.
How to eat lemons
Use the juice of a lemon to flavor drinking water or squeeze over a salad or fish. Try adding lemon juice to boiling water with a teaspoon of honey to help soothe a sore throat. It is also possible to eat the rind of organic lemons. Some people use the rind in recipes.
Strawberries are a juicy, red fruit with a high water content. The seeds provide plenty of dietary fiber per serving. Strawberries contain many healthful vitamins and minerals.
Of particular note, they contain anthocyanins, which are flavonoids that can help boost heart health. The fiber and potassium in strawberries can also support a healthy heart.
In one studyTrusted Source, women who ate 3 or more servings per week of strawberries and blueberries — which are both known for their high anthocyanin content — had a lower risk of having a heart attack than those with lower intake.
Strawberries and other colorful berries also contain a flavonoid called quercetin. This is a natural anti-inflammatory compound.
A serving of 3 large strawberries providesTrusted Source the following nutrients:
- 17 calories
- 4.15 g carbohydrate
- 1.1 g of fiber
- 9 mg of calcium
- 7 mg of magnesium
- 83 mg of potassium
- 31.8 mg of vitamin C
Strawberries also contain thiamin, riboflavin, niacin, folate, and vitamins B-6, A and K.
Read more about strawberries.
How to eat strawberries
Strawberries are a versatile fruit. People can eat them raw or add them to breakfast cereals or yogurt, blend them into a smoothie, or make them into jam.
For more science-backed resources on nutrition, visit our dedicated hub.
3. Oranges
Oranges are a sweet, round citrus fruit packed with vitamins and minerals.
Oranges are among the richest sources of vitamin C, with one medium fruit providing 117 percentTrusted Source of a person’s daily value of vitamin C.
A 141 g orange also containsTrusted Source the following nutrients:
- 65 calories
- 16.27 g carbohydrate
- 3.4 g of fiber
- 61 mg of calcium
- 14 mg of magnesium
- 238 mg of potassium
- 63.5 mg of vitamin C
Vitamin C acts as a powerful antioxidant in the body. This vitamin is also essential for immune system function. It boosts immune function by helping the body to absorb iron from plant-based foods.
The human body cannot make vitamin C itself, so people need to get this vitamin from their diet.Oranges also contain high levels of pectin, which is a fiber that can keep the colon healthy by binding to chemicals that can cause cancer and removing them from the colon.
Oranges also provide the following healthful vitamins:
- vitamin A, a compound that is important for healthy skin and eyesight
- B-vitamins, including thiamin and folate, which help keep the nervous and reproductive systems healthy and help create red blood cells.
Read more about the benefits of oranges.
How to eat oranges
People can eat oranges on their own as a refreshing snack or by drinking a glass of pure orange juice. Juice oranges at home or choose a brand of fresh juice whose label states it is not from concentrate.
People can also grate orange peel into a salad, yogurt, or as a cereal topping to add extra flavor.
4. Limes
Limes are a sour citrus fruit that provide a range of health benefits.
Like other citrus fruits, limes provide a healthful dose of vitamin C. They also have similar health benefits, antibacterial, and antioxidant properties.
The juice of one lime provides the following nutrientsTrusted Source:
- 11 calories
- 3.7 g carbohydrate
- 6 g calcium
- 4 mg magnesium
- 51 mg potassium
- 13.2 mg vitamin C
Read more about the benefits of limes and lime water here.
How to eat limes
Limes work well in savory foods. Try adding the juice or grated peel of a lime to flavor salad dressings or rice dishes. Otherwise, juice a lime and add to hot or cold water for a refreshing drink.
5. Grapefruit
Grapefruits are sour fruits full of health-inducing vitamins and minerals. Grapefruits can be pink, red, or white.
Half a grapefruit containsTrusted Source the following nutrients:
- 52 calories
- 13.11 g carbohydrate
- 2.0 g fiber
- 27 g calcium
- 11 g magnesium
- 166 g potassium
- 38.4 g vitamin C
The flavonoids in grapefruits can help protect against some cancers, inflammation, and obesity.
A review study suggests the compounds called furanocoumarins found in grapefruits can help protect against oxidative stress and tumors and may support healthy bones.
Some research from this review suggests that grapefruit furanocoumarins may have anticancer properties, which may be especially effective against breast cancer, skin cancer, and leukemia. Researchers still need to carry out more studies on animals and humans to confirm these properties.
People may wish to see a doctor before adding grapefruit to their diet, as it can interact with certain medications.
Read more about grapefruit benefits.
How to eat grapefruit
Try adding grapefruit slices to a fruit salad, or squeeze the juice into water to make a drink. Otherwise, people can buy pure grapefruit juice from the supermarket.
Many people consider pomegranates to be a ‘superfood.’ They are high in antioxidants and polyphenols, which help to combat the oxidative stress that can cause disease in the body.
Eat pomegranates with the seeds to get the fiber benefits.
One raw pomegranate containsTrusted Source:
- 234 calories
- 52.73 g of carbohydrate
- 11.3 g of fiber
- 666 mg of potassium
- 28 mg calcium
- 28.8 mg vitamin C
One pomegranate also contains 46.2 micrograms (mcg) of the recommended 80 mcg daily allowance of vitamin K. This vitamin is essential for strong bones and healthy blood cells.
A review study about the health benefits of pomegranates suggests that they have anti-inflammatory effects and may help protect against brain-related diseases, such as Alzheimer’s disease and Parkinson’s disease. This may be because pomegranates contain particularly high levels of polyphenols.
Research discussed in this review also suggests that pomegranates may restrict the growth of human prostate cancer cells.
Read more about the benefits of pomegranate juice.
How to eat pomegranate
Pomegranates can make a great addition to salads, or to couscous or rice dishes. Pomegranates are sweet, so people can also add them to yogurt and fruit salads.
Pineapple is an exotic fruit that may help reduce inflammation and promote healthy tissue growth.
Pineapple contains an active compound called bromelain, which many people take as a dietary supplement because of its potential health benefits.
The National Center for Complementary and Integrative Health state thatTrusted Source bromelain can help with reducing nasal inflammation or sinusitis. However, scientists need to carry out more research into its benefits for osteoarthritis and its anticancer potential.
Pineapples contain manganese, which the body uses to build bone and tissue. A medium slice of pineapple also containsTrusted Source the following nutrients:
- 42 calories
- 11.02 g carbohydrate
- 1.2 g fiber
- 92 mg potassium
- 40.2 mg vitamin C
- 11 mg calcium
Read more about the benefits of pineapple, the pineapple juice, and potential bromelain benefits.
How to eat pineapple
People can enjoy fresh pineapple by itself or in fruit salads. They can also use pineapple to make a tropical salsa or add it as a topping on fish tacos. Try adding frozen pineapple to smoothies.
Bananas are well known for their high potassium content. A medium banana containsTrusted Source 422 mg of the adequate adult intakeTrusted Source of 4,500 mg of potassium. Potassium helps the body control heart rate and blood pressure.
Bananas are also a good source of energy, with one banana containing 105 calories and 26.95 g of carbohydrate.
The 3.1 g of fiber in a regular banana can also help with regular bowel movements and stomach issues, such as ulcers and colitis.
A medium banana also contains the following nutrients:
- 1.29 g protein
- 6 mg calcium
- 32 mg magnesium
- 10.3 mg vitamin C
Read more about bananas.
How to eat bananas
A banana is an excellent fruit to use to thicken a smoothie. People can also use them in baking as a natural sweetener or to make banana bread or pancakes.
Many people refer to avocados as a superfood because of their healthful qualities.
Avocados are rich in oleic acid, a monounsaturated fat which helps lower cholesterol levels. The American Heart Association say thatTrusted Source maintaining healthy cholesterol levels with healthful fats could reduce the risk of heart disease and stroke.
Like bananas, avocados are rich in potassium. They also contain lutein, an antioxidant which is important for healthy eyes and skin.
Half an avocado containsTrusted Source the following nutrients:
- 161 calories
- 2.01 g protein
- 8.57 g carbohydrate
- 6.7 g fiber
- 12 mg calcium
- 29 mg magnesium
- 487 mg potassium
- 10.1 mg vitamin C
Avocados also contain folate, vitamin A, and beta-carotene.
Read more about avocados.
How to eat avocado
People can add avocado to salads, or mix with lime, garlic, and tomatoes to make guacamole. Add avocado to smoothies or hummus, or use avocado instead of other fats in baking.
Blueberries are another superfood that can provide many health benefits.
Like strawberries, blueberries contain anthocyanin, which is a powerful antioxidant. Because of this, they might protect against heart disease, stroke, cancers, and other diseases.
Blueberries also contain pterostilbene, a compound that may help prevent plaque from collecting in the arteries.
Half a cup of blueberries providesTrusted Source the following nutrients:
- 42 calories
- 10.72 g carbohydrate
- 1.8 g fiber
- 4 mg calcium
- 57 mg potassium
- 7.2 mg vitamin C
Read more about blueberries.
How to eat blueberries
Fresh or frozen blueberries are a great addition to breakfast cereals, desserts, yogurt, or smoothies.
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