Fuel Your Body: The Power of Fruits and Vegetables
Fruits and vegetables provide many essential nutrients your body needs to thrive. They supply fiber to support digestion, vitamins and minerals that strengthen the immune system and antioxidants that protect cells from damage. Eating them regularly can improve heart health, support weight management and lower the risk of long-term illnesses such as diabetes and some cancers. They are also low in calories and high in water content, making them both nutritious and filling.
Fruits and vegetables vary widely in color and type, with each providing distinct nutrients and health benefits — including vitamin C in citrus fruits, beta carotene in orange vegetables and folate in leafy greens. Additional information on key nutrients can be found below:
|
Nutrient |
Common colors/types |
Key benefits |
|
Vitamin C |
Citrus fruits (orange, lemons), berries, red peppers |
Supports immune function and skin health |
|
Beta carotene |
Orange vegetables (carrots, sweet potatoes), dark leafy greens |
Important for vision and cell growth |
|
Folate |
Leafy greens (spinach, kale) |
Helps with cell division and DNA synthesis |
Choosing a variety of fruits and vegetables helps you get more nutrients while keeping meals interesting, making healthy habits easier to maintain over time. The CDC recommends that the average adult consume about 1½ to 2 cups of fruit and 2 to 3 cups of vegetables per day. Eating a wide range of fruits and vegetables helps ensure you receive these benefits and more.
Making fruits and vegetables a regular part of meals and snacks is a simple step toward better health. Try adding fruit to breakfast, including vegetables at lunch and dinner and mixing colors on your plate each day!
About the author
Faith Leake
Ms. Faith Leake is a college student team member on the Slainte Fitness team at USLI. She is pursuing an undergraduate degree in Exercise Science.