Most people know that fruits and vegetables are good for us. Both fruits and vegetables are high in dietary fibre as well as vitamins and minerals, and other bioactive plant compounds, including many with antioxidant properties such as polyphenols or beta-carotene. Fruits and vegetables contain, for example, vitamin A, B5, folate, C, E & K and are a rich source of calcium, iron, magnesium, manganese and potassium.2 The amounts and types of nutrients vary between different types of fruits and vegetables. Fruits and vegetables are also high in water, ranging from 75-90% of their weight. This fact explains their low energy content. Fruits and vegetables usually contain traces of fats and protein, with a few exceptions such as avocados, which have a high fat content. There is no evidence that organic fruits and vegetables are more nutritious compared to conventional varieties.3-5
Eating a lot of fruits and vegetables is strongly associated with a lower risk of premature deaths and non-communicable diseases; particularly, cardiovascular diseases, such as coronary heart disease and stroke, and certain cancers i.e., of the mouth, pharynx, larynx, oesophagus and colorectum.6-8 A meta-analysis looking at 95 prospective studies found that each additional 200 grams of fruits and vegetables per day was associated with an 8% lower risk of coronary heart disease, 16% lower risk of stroke, 8% lower risk of cardiovascular disease, 3% lower risk of cancer and 10% lower risk of premature death.9 Eating fruits and vegetables was associated with these reduced risks up to intakes of 800 grams per day except cancer, where no further reductions in risk were observed above 600 grams per day.
Eating fruits and vegetables is also linked to a lower risk of other diseases, including dementia, certain eye diseases, rheumatoid arthritis, osteoporosis, asthma, chronic obstructive pulmonary disease, depression, pancreatic diseases and hip fractures, although with a lower strength of evidence.6,7 Furthermore, diets high in fruits and vegetables may prevent weight gain, the most important risk factor for type 2 diabetes.