Pangea Nutrition Blog

How important are vegetables and fruit to a healthy diet?

In a word: Very!

Strong scientific evidence suggests a diet rich in vegetables and fruits can help lower blood pressure, reduce the risk of heart disease and stroke, improve blood sugar levels, and help prevent some types of cancers.

Healthcare professionals generally recommend eating a combined five or more servings of vegetables and fruits each day to significantly lower the risk of death and other health problems. A meta-analysis of 95 research studies found continued improvement in health outcomes with up to 10 combined servings of vegetables and fruits per day.

It’s also important to eat a variety of fruits and vegetables, like dark leafy greens and brightly colored red, yellow, orange (and more) fruits and vegetables.

In fact, green leafy vegetables (including lettuce and spinach), “cruciferous” vegetables (like kale, broccoli, and cabbage), and citrus fruits (such as oranges, lemons, and limes) appear to be among the foods that most contribute to improved health.

Try to set a realistic goal, and do your best to eat more vegetables and fruits each day. Rather than a side of french fries, opt for grilled vegetables or a salad. After meals, skip the dessert and instead eat fresh fruits or a fruit smoothie.

Cheers to your health!

New Call-to-action

Posted by Jason Paruthi, MD