Vegetables, Fruit, and Your Health

Vegetables and Fruits for Your Health

Vegetables and fruit contain vitamins and minerals that are good for your health. These include vitamins A, C and E, magnesium, zinc, phosphorous and folic acid. 

Vegetables and fruit also contain plant chemicals, called phytochemicals. These biologically active substances can help to protect you from:

• Type 2 diabetes
• Stroke
• Heart Disease (cardiovascular) 
• Some forms of cancer
• High blood pressure (hypertension)

How can I increase my vegetables and fruit intake?

Vegetables and fruit are a handy snack food and are easily carried to work or school. 

Include them in every meal and snacks for a healthy, well-balanced diet. Some suggestions include:

Keep snack-size fruit and vegetable portions easily accessible in your fridge.

Keep fresh fruit on the bench or table.

Add fruit and vegetables to your favourite family recipes or as additions to your usual menus.

Use the colour and texture of a variety of fruit and vegetables to add interest to your meals.

Think up new ways to serve fruits and vegetables.

How much vegetables and fruit should I consume each day?

It’s recommended to consume at least 500 grams of vegetables and fruits a day.

Different fruits and vegetables contain different nutrients. Try to eat at least three kinds of vegetables and two kinds of fruit or berries every day.