Nutritional value of fruits and vegetables pdf

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nutritional value of fruits and vegetables pdf

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Most people know that fruits and vegetables are good for you, but not as many are familiar with the differences between them. In terms of structure, taste and nutrition, there are many distinctions between fruits and vegetables.

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Importance of Fruits, Nuts, and Vegetables in Human Nutrition and Health

Most people know that fruits and vegetables are good for you, but not as many are familiar with the differences between them. In terms of structure, taste and nutrition, there are many distinctions between fruits and vegetables. This article will take a closer look at the differences between fruits and vegetables, and the health benefits they can provide.

Botanically, fruits and vegetables are classified depending on which part of the plant they come from. A fruit develops from the flower of a plant, while the other parts of the plant are categorized as vegetables.

From a culinary perspective, fruits and vegetables are classified based on taste. Fruits generally have a sweet or tart flavor and can be used in desserts, snacks or juices. Vegetables have a more mild or savory taste and are usually eaten as part of a side dish or main course. Botanically, fruits contain seeds and come from the flower of a plant, while the rest of the plant is considered a vegetable.

In cooking, fruits are considered to be sweet while vegetables are more savory. You probably have a pretty good concept of which foods are considered fruits and which are considered vegetables, at least in culinary terms. In , the US Supreme Court actually ruled that tomatoes should be classified as vegetables rather than fruits under US customs regulations 1.

Botanically speaking, tomatoes fit the definition of a fruit. There are many fruits that are often referred to as vegetables, including tomatoes, avocados and cucumbers.

Though there are many fruits that are mistaken for vegetables, there are very few vegetables that are considered fruits, if any.

However, some vegetable varieties have a naturally sweeter flavor than most other vegetables and are used similarly to fruits in desserts, pies and baked goods. Sweet potato pie is a dessert that is a traditional part of Thanksgiving in the United States. Despite their sweet flavor, sweet potatoes are actually a type of root vegetable, not a fruit. Similarly, candied yams are a baked dish containing yams, another type of edible tuber. Other vegetables with a naturally sweeter flavor include beets, carrots, rutabagas and turnips.

Fruits and vegetables are also naturally low in sodium and fat 2. As you might expect given their sweet taste, fruits tend to have a higher amount of natural sugar and calories compared to most varieties of vegetables.

One cup of apples, for example, contains 65 calories and 13 grams of sugar, while one cup of broccoli has just 31 calories and 2 grams of sugar 3 , 4. Compared to vegetables, some types of fruits may also contain more fiber per gram. The fiber content per grams for fruit ranges from 2—15 grams, while leafy vegetables supply 1. The water content is also highly variable. There are some nutrient differences among different categories of fruits and vegetables, as well.

Here are few nutrition highlights:. Fruit is higher in sugar and calories than vegetables, but both fruits and vegetables are rich in fiber, vitamins, minerals and antioxidants. Specific types of fruits and vegetables provide different nutrients. There is a good amount of research documenting the many benefits of fruit and vegetable intake on health.

Several studies have found that eating more fruits and vegetables is associated with a decreased risk of heart disease 12 , 13 , Because fruits and vegetables are low in calories but high in fiber, they could even help keep your weight under control. One study followed , people over a year span. It showed that when people increased their intake of fruits and non-starchy vegetables, their weight tended to decrease Increasing your fiber intake through fruits and vegetables may even reduce your risk of cancer.

Multiple studies have found that higher fruit and vegetable consumption is linked to a lower risk of colorectal cancer 17 , Finally, fruit and vegetable intake may benefit your blood sugar. The fiber from these foods slows the absorption of sugar, which can keep blood sugar levels steady.

One study showed that an increase in fruit and vegetable intake can actually lead to a reduction in the development of diabetes Note that these results applied to fruits and vegetables, but not fruit juice. Fruit juice provides a concentrated dose of the vitamins, minerals and sugars found in fruit, but without the fiber and the health benefits that come with it.

Eating enough fruits and vegetables can decrease your risk of heart disease and cancer while controlling your weight and blood sugar.

However, they both come with an impressive set of nutrients and health benefits, from decreasing your risk of chronic disease to slimming your waistline. Maintaining adequate hydration levels is essential for your health, and insufficient water intakes or excessive water losses may lead to dehydration….

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This article reviews the potential benefits and…. Calories are a unit of energy, but in diet and exercise, the term is used to mean kilocalories kcal. Learn the difference and what these terms mean. This article reviews Barbary fig, explores its uses and potential health benefits, and explains how you can add this fruit to your diet.

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Serrapeptase is an enzyme produced from the bacterium Serratia marcescens. This article explains whether serrapeptase can help you lose weight and…. You may find countless tips and tricks when looking for ways to improve your sleep, especially if you tend to have episodes of insomnia. This article…. Most people enjoy a salty snack now and then, but not all salty snacks are healthy. This article reviews 16 healthy salty snacks. The Difference Between Fruits and Vegetables.

Fruits and vegetables are classified from both a botanical and culinary standpoint. Fruits contain seeds, while vegetables can consist of roots, stems and leaves. Summary: Botanically, fruits contain seeds and come from the flower of a plant, while the rest of the plant is considered a vegetable.

Fruits Often Mistaken for Vegetables. Tomatoes are the most well-known and controversial example of this. Some other common examples of fruits that are mistaken for vegetables include: Winter squash Avocados Cucumbers Peppers Eggplants Olives Pumpkins Pea pods Zucchini Summary: There are many fruits that are often referred to as vegetables, including tomatoes, avocados and cucumbers. Vegetables With a Sweeter Flavor. Summary: Some vegetables have a sweet flavor and may be used in baked goods and desserts.

Fruits and vegetables have a lot of similarities in terms of nutrition. Both are high in fiber as well as vitamins, minerals, antioxidants and plant compounds.

Here are few nutrition highlights: Tubers: Rich in fiber, plus a good source of vitamin C, beta-carotene, potassium and B vitamins 5. Citrus fruits: High in vitamin C, beta-carotene, folate and antioxidants that could offer protection against degenerative disease 6.

Cruciferous vegetables: Contain glucosinolates, a group of compounds that has been linked to the prevention of cancer 7 , 8. Berries: Full of anthocyanins, anti-inflammatory compounds that have been studied for their ability to reduce oxidative stress and promote heart health 9.

Leafy greens: A good source of carotenoids like lutein, which has been shown to reduce the risk of heart disease, stroke and cancer 10 , Summary: Fruit is higher in sugar and calories than vegetables, but both fruits and vegetables are rich in fiber, vitamins, minerals and antioxidants.

Health Benefits of Fruits and Vegetables. Summary: Eating enough fruits and vegetables can decrease your risk of heart disease and cancer while controlling your weight and blood sugar. The Bottom Line. Botanically, there is a distinct difference between fruits and vegetables. Current guidelines recommend getting at least five servings of fruits and vegetables daily, with 3 cups of vegetables and 2 cups of fruit Read this next. What's the Difference Between Pedialyte and Gatorade?

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Fruit and vegetables

Sufficient intake of fruits and vegetables has been associated with a reduced risk of chronic diseases and body weight management but the exact mechanism is unknown. The World Health Organisation and Food and Agriculture of the United Nation reports recommend adults to consume at least five servings of fruits and vegetables per day excluding starchy vegetables. This review focuses on the importance of fruits and vegetables as well as the benefits and progress of nutrition education in improving intake. For this narrative review, more than relevant scientific articles were considered from various databases e. Existing data suggests that despite the protective effects of fruits and vegetables, their intakes are still inadequate in many countries, especially developing ones. Consequently enhancing strategies to promote fruit and vegetable intake are essential for health promotion among population.

Table of Calories in Fruits and Vegetables. By : www. Why wait to take advantage of this information when achieving weight loss could be as simple as eating vegetables that burn calories or fruit that burn calories? Nutritional Value of Fruit. Vegetables, like fruits, are low in calories and fats but contain good amounts of vitamins and minerals. Actual calories may vary depending on the size of the fruit or vegetable you have selected. Learn about 15 of the most healthful vegetables here.


Nutritional Quality of Fruits, Nuts, and Vegetables and their Importance in Human Health. January Authors.


Nutrient analysis of fruits and vegetables

The report presents the nutrient content information of 82 types of fruit and vegetables. Laboratory analyses for energy and ten nutrients of local public health interest were conducted by the Food Research Laboratory of CFS for 49 samples. Nutrient data of 33 fruit and vegetables items from overseas database were also included and compared. The results showed that fruit and vegetables were good sources of dietary fibre and vitamin C in our diet, whilst their energy value and fat contents were generally low. However, the content of these nutrients could be affected by cooking and preparation methods.

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