Why Fruits and Vegetables are Essential for Healthy Lives

2021 is the International Year of Fruits and Vegetables

In declaring 2021 as the International Year of Fruits and Vegetables, the United Nations (UN) General Assembly aims to raise awareness of the nutritional and health benefits of fruit and vegetables and their contribution to a balanced and healthy diet and lifestyle.

What are fruit and vegetables?

Fruit and vegetables are considered edible parts of plants (e.g., seed-bearing structures, flowers, buds, leaves, stems, shoots, and roots), either cultivated or harvested wild, in their raw state or a minimally processed form. Excluded are the following:

Starchy roots and tubers such as cassava, potato, sweet potato, and yams (although leaves of these plants are consumed as vegetables).

Dry grain legumes (pulses) unless harvested when immature.Cereals including maize (corn), unless harvested when immature.Nuts, seeds, and oilseeds such as coconuts, walnuts, and sunflower seeds.

Medicinal or herbal plants and spices, unless used as vegetables.

Stimulants such as tea, cacao, and coffee.

Processed and ultra-processed products made from fruit and vegetables such as alcoholic beverages (e.g. wine, spirits), plant-based meat substitutes, or fruit and vegetable products with added ingredients (e.g., packed fruit juices, ketchup).

Health and nutrition indicator of fruit and vegetable color: 

Purple/Blue

Purple/blue:

Antioxidant properties that can reduce the risks of cancer, stroke and heart disease.

Examples

Beetroot, red cabbage, eggplant. Blackberry, blueberry, purple grape, plum, passionfruit.

Red

Red: Can help lower the risk of cancer and improve heart health.

Examples, Red capsicum, radish, tomato. Red apple, cactus pear, cherry, red grape, red and pink grapefruit, red guava, raspberry, strawberry, watermelon.

Orange/Yellow

Orange/yellow: Contain carotenoids that help keep eyes healthy.

Examples, Carrot, pumpkin, squash.Apricot, grapefruit, lemon, mango, melon, nectarine, orange, papaya, peach, pineapple.

Brown/White

Brown/white: Phytochemicals with antiviral and antibacterial properties as well as potassium.

Examples, Cauliflower, chive, garlic, ginger, leek, onion.Banana, durian, jackfruit, white peach, brown pear.

Green

Green: Phytochemicals with anti-cancer properties.

Examples, Asparagus, green bean, bok choy, broccoli, cabbage, green capsicum, cucumber, lettuce, peas, spinach.Green apple, avocado, green grape, kiwifruit, lime.

1 Comment

Leave a Reply

Your email address will not be published. Required fields are marked *

5 ideas to improve your Christmas decorations Build Your Health Up With Buttermilk Roast Chicken for Holiday Dinner 8 Simple Dinner Ideas for Healthy Eating in Real Life How to Get Skin Glow Back After Pregnancy 8 Healthy Habits that Every parent Should Teach Their Kids How to Store Breast Milk Safely After Pumping 7 Baby Care Tips for Every New Mother Keto Diet for Weight Loss Pregnancy Diet Plan 8 Easiest Ways For Healthy Lifestyles
5 ideas to improve your Christmas decorations Build Your Health Up With Buttermilk Roast Chicken for Holiday Dinner 8 Simple Dinner Ideas for Healthy Eating in Real Life How to Get Skin Glow Back After Pregnancy 8 Healthy Habits that Every parent Should Teach Their Kids