Benefits of Fruits and Veggies

Fruits and vegetables are an important part of our daily meals. Without them, not just our meals are incomplete but also our nutrition is. No single fruit or vegetable can provide you all the nutrition and mineral you require to stay healthy. And since our childhood, we have been taught the benefits of certain fruits and vegetables. Come, let us have a quick at why Fruits and vegetables are called as Protective Foods.


  • A diet including Citrus fruits such as oranges, grapefruits, lemon, berries, kiwi and leafy vegetables contains Vitamic – C, High potassium and essential minerals that aids to reduce the blood pressure.

  • Fruits and vegetables are loaded withvitamins A C and E, magnesium, zinc, phosphorous, potassium and vital minerals which are crucial to be healthy and fit. A single fruit or vegetable can never fulfill our required nutritious aspects.

  • Homocysteine is an amino acid which comes mostly from consumption of meat. Because fruits and veggies contain Folic acid which reduces blood levels of homocysteine; thus, a diet filled with fruits and vegetables lowers the risk of heart diseases and strokes.

  • Leafy and non-starchy veggies contain negligible amount of fat and with low-calories; thus, diet containing Leafy and non-starchy veggies promotes weight-loss.

Apart from all these aspects, there are a hundred other things that are taken care of while you eat fruits and vegetables. In India, most of our meals include vegetable stew, soup, sabzi, salad, etc. But at times, we forget to eat or cook them due to one or the other reason. So, to help you deal with all the possible odds that you might face and that affect the intake of fruits and vegetables, here are some tips-

Ø Keep Fruits at a Visible Place- Your dining table, kitchen slabs, top of the refrigerator, etc., are some of the possible places where you should keep your fruits. All these places are the most used in a household, and whenever you pass by these, you can grab anything you like.

Ø Keep it Colorful- Make sure whatever meal you cook, to make it more appealing and lip-smacking, indulge in vegetables and fruits of varied colors. This way, your eagerness to taste different colors would increase, as well you would try and eat a variety of fruits and vegetables.

Ø Eat Less Potatoes- Potato is a vegetable that can accompany almost any other vegetable. Eating potatoes daily can make your taste stable, which might affect you in the future. So, choose another veggie that is rich in carbohydrates and keep doing so.

Ø Experiment with New Recipes- Stir-fried veggies, stew, soup, salads are the most common way of including more fruits and vegetables in your meal. Other than that, keep experimenting with dishes and recipes that are not just tempting but also nutritious.

Ø Grab the Seasonal Harvest- Always try and include veggies and fruits in your meal that are seasonal. Fruits and veggies meant for a particular season have all the nutrition and minerals that our body requires in that season. Also, off-season harvest is produced using chemicals, which is of course not good for our body.

All these steps will help you maintain a balanced diet. And not just that, the inclusion of both fruits and vegetables in your daily diet will make you feel more active. Now you know the benefits of certain fruits and vegetables so, we hope you will not ignore their value.