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A glass (150ml) of unsweetened 100 per cent fruit, vegetable juice or smoothie also counts as one portion. However, no matter how much you drink (for example more than 150ml), or how many varieties of fruit juice, it will still only count as one of your portions per day because the juicing process removes most of the fibre from the fruit. Crushing fruit into juice releases the sugars contained in the fruit. So, to reduce the impact on teeth, enjoy a small glass at mealtimes.

Unless youre a vegetarian, fruits and vegetables probably aret your idea of a tasty treat. In fact, over 90 percent of American adults and children fail to eat the number of fruits and vegetables recommended by nutrition guides from MyPlate and Dietary Guidelines for Americans. Patients often ask what they can do to improve their health. One simple, yet effective tip is to add the health benefits of fruits and vegetables to your diet. Its difficult to change your eating habits overnight, but there are several ways to add more fruits and vegetables to your diet without drastically altering your everyday life. Why not swap out a carb-loaded side dish for a steamed vegetable? Or try eating an apple with yogurt for breakfast instead of a pastry from your local coffee shop. Sometimes the smallest lifestyle changes can lead to major health and nutritional benefits down the road. Lower your risk for illness and disease The health benefits of fruits and vegetables come from their vitamins, minerals, and antioxidants that help strengthen your immune system, especially when combined with regular exercise. And fruits and veggies can lower your risk for hypertension, heart disease, and cancer. Easy for grab and go snacking Most fruits and vegetables dont require preparation: you just grab, go, and eat. If you feel that you lack time in your busy schedule to prepare healthy foods, load up on produce you can easily eat on the go, such as bananas, apples, celery, and baby carrots. Fruits and veggies are convenient and easy to eat on the fly. Increase your fiber intake Fruits and vegetables are naturally high in fiber, which lends to good digestive health. The more regular your bowel movements, the more effectively your body will flush out waste and toxins. Stop relying on fiber-enriched cereals and over-the-counter fiber supplements, and get more natural sources of fiber from fruits and veggies.

Health Benefits of Fruits and Vegetables Fruits and vegetables are beneficial to your body, containing different nutrients that make an impact on your health. Here are some ways fruits and vegetables benefit your health and well-being. Nutrients Fruits and vegetables are a good source of nutrients, containing: Vitamins There are many different vitamins in fruits and vegetables, such as vitamins A, C, and E. Vitamins help boost the immune system, convert food into energy, and more. Minerals  Minerals are essential in the body and aid in making hormones, as well as aiding in the functioning of the heart and brain. Magnesium  Magnesium helps regulate blood sugar levels, nerve function, and more. Zinc Zinc helps the immune system fight off bacteria. Fruits and vegetables contain many antioxidants. They can also be anti-inflammatory, meaning they fight chronic inflammation thats linked to major diseases such as cancer and diabetes.4 Another interesting nutritional fact is that different colors of fruits and vegetables represent a different phytochemical, a chemical and nutrient produced by plants.5 The color of a fruit or vegetable also indicates what kind of nutrients it has. Red fruits and vegetables contain potassium and vitamin C, whereas orange and yellow fruits and vegetables are high in fiber.

Vegetables and fruit contain phytochemicals, or plant chemicals. These biologically active substances can help to protect you from some diseases. Scientific research shows that if you regularly eat lots of fruit and vegetables, you have a lower risk of: Type 2 diabetes Stroke Heart (cardiovascular) disease when fruits and vegetables are eaten as food, not taken as supplements Cancer some forms of cancer, later in life High blood pressure (hypertension).

Every 10 grams of fiber you eat is associated with a 10 percent reduced risk of colorectal cancer and a 5 percent fall in breast cancer risk, says a study published in the Annals of Oncology. In addition to the anti-cancer effects of fiber, the foods that contain it-like veggies and fruits-are also rich in antioxidants and phytochemicals that could further reduce your odds, notes Sheth. Read even more about your diet and cancer risk.

Proper nutrition promotes healthy pregnancy outcomes, supports normal growth, development and ageing, helps to maintain a healthy body weight, and reduces the risk of chronic disease leading to overall health and wellbeing.