1. Eating more fruits and vegetables as part of a healthy diet may help you reduce your risk of diseases such as heart disease, high blood pressure and some forms of cancer.
2. The fiber in fruits and vegetables may help to lower blood cholesterol levels.
3. Eating more fruits and vegetables may help reduce your chance of Type 2 diabetes.
4. Generally, fruits and vegetables are lower in calories than many other foods, so choosing to eat more fruits and vegetables can help to lower your overall calorie intake.
5. Foods that are rich in potassium like oranges and bananas may help you maintain a healthy blood pressure.
6. Almost all fruits and many vegetables are low in fat and sodium. Also, fruits and vegetables are naturally cholesterol free.
7. Eating whole fruits and vegetables adds fiber to your diet. fiber fills you up. This feeling of fullness may help you maintain your weight.
8. Fruits and vegetables contain many vitamins and minerals that are good for your health. These include vitamins A (beta-carotene), C and E, magnesium, zinc, phosphorous and folic acid. Folic acid may reduce blood levels of homocysteine, a substance that may be a risk factor for coronary heart disease.
9. Fruits and vegetables contain phytochemicals (plant compounds) that may help prevent or delay disease and help you maintain good health.
10. And finally, here’s a great reason to eat more fruits and vegetables – the variety of colors, flavors, and textures that fruits and vegetables bring to meals and snacks.

Colors of fruits and vegetables
You will get the most health benefits and protection against disease if you eat a wide variety of fruits and vegetables. Foods of similar colors generally contain similar protective compounds. Try to eat a rainbow of colorful fruits and vegetables every day to get the full range of health benefits.

For example:
 Red foods – like tomatoes and watermelon. These contain lycopene, which is thought to be important for fighting prostate cancer and heart disease
• Green vegetables – like spinach and kale. These contain lutein and zeaxanthin, which may help protect against age-related eye disease
• Blue and purple foods – like blueberries and eggplant. These contain anthocyanins, which may help protect the body from cancer
• White foods – like cauliflower. These contain sulforaphane and may also help protect against some cancers.


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