Vegetables and fruits are an important part of a healthy diet, and the variety is as important as quantity. No single fruit or vegetable provides all of the nutrients you need to be healthy. Eat plenty every day.
A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect on blood sugar which can help keep appetite in check.
Eat a variety of types and colors of produce in order to give your body the mix of nutrients it needs. Try dark leafy greens; brightly colored red, yellow and orange vegetables and fruits; and raw tomatoes.
Here are some of the diseases that can be defeated by just eating enough and the right vegetables and fruits;
Diabetes
Some research looks specifically at whether individual fruits are associated with risk of type 2 diabetes. While there isn't an abundance of research into this area yet, preliminary results are compelling.
Gastrointestinal health
Fruits and vegetables contain indigestible fiber, which absorbs water and expands as it passes through the digestive system. This can calm symptoms of irritable bowel and, by triggering regular bowel movements, can relieve or prevent constipation. The bulking and softening action of insoluble fiber also decreases pressure inside the intestinal tract and may help prevent diverticulitis.
Vision
Eating fruits and vegetables can also keep your eyes healthy, and may help prevent two common aging-related eye diseases—cataracts and muscular degeneration—which afflict millions of people over age 65.
Cardiovascular disease
There is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke.
Cancer
Numerous early studies revealed what appeared to be a strong link between eating fruits and vegetables and protection against cancer. Unlike case-control studies, cohort studies, which follow large groups of initially healthy individuals for years, generally provide more reliable information than case-control studies because they don’t rely on information from the past. And, in general, data from cohort studies have not consistently shown that a diet rich in fruits and vegetables prevents
cancer.
In a study of over 70,000 female nurses aged 38-63 years who were free of cardiovascular disease, cancer, and diabetes, research showed that consumption of green leafy vegetables and fruit was associated with a lower risk of diabetes. While not conclusive, research also indicated that the consumption of fruit juices may be associated with an increased risk among women