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Fruits and vegetables are important pieces to proper digestion, help prevent cardiac issues such as heart disease and strokes and, with the right type of fruits and vegetables, can prevent some types of cancers. There is no single fruit or vegetable that can do everything that your body needs. Leafy greens help more with digestion, but they also have other effects on the body. A diet that has a great balance of vegetables and fruits can lower blood pressure, lower risk of eye disease and can have a positive effect on blood sugar levels.

Non-Starchy Vegetables and Fruits

Fruits like apples and pears with a pairing of green leafy veggies may help with one’s weight loss. The lower glycemic levels prevent blood sugar spikes that can increase hunger.

Cardiovascular Disease

The higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease. Compared with those in the lowest category of fruit and vegetable intake (about 1.5 servings per day), those who averaged 8 or more servings a day were less likely to have a heart attack or stroke. Leafy vegetables such as lettuce, spinach and greens are strongly associated with less risk of cardiovascular disease. Broccoli, cauliflower, and kale with some citrus fruits also help in lessening cardiovascular disease.

Blood Pressure

Research has shown that individuals with high blood pressure who have incorporated a rich diet of vegetables, fruits and low-fat dairy products have had a reduction in their systolic blood pressure and their diastolic blood pressure.

Gastrointestinal Health

Having an even balance of fruits and vegetables can help calm symptoms of irritable bowel, and by triggering regular bowel movements, can relieve or prevent constipation. Vegetables contain indigestible fiber and this fiber (when bulked together and at a normal rate) decreases pressure inside the intestinal tract.

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Vegetables like carrots, spinach and kale and citrus fruits that contain vitamin C like oranges and their juices help with maintaining good vision. More vegetables for improving and maintaining eyesight are zucchini, Brussel sprouts and sweet potatoes. These can help fight the start of cataracts. Bananas have also helped with improving eyesight. Bananas contain carotenoids that once digested turn into Vitamin A which is an important precursor for eye health. Cucumbers are good for eye health as they are high in water which helps under-eye skin and supplies Vitamin K to help with reducing inflammation and discoloration.

Keeping a healthy diet of vegetables and fruits can help balance out metabolism and help with weight loss. By having a balanced diet consisting of fruits and vegetables, you can help lower your blood pressure, maintain healthy eyes and continue to have a healthy heart. Remember no single fruit or vegetable can offer all the nutrients that your body needs, so try to eat plenty of both food groups every day.

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