2021 is the International Year of Fruits and Vegetables
In declaring 2021 as the International Year of Fruits and Vegetables, the United Nations (UN) General Assembly aims to raise awareness of the nutritional and health benefits of fruit and vegetables and their contribution to a balanced and healthy diet and lifestyleWhat are fruit and vegetables?
Fruit and vegetables are considered edible parts of plants (e.g., seed-bearing structures, flowers, buds, leaves, stems, shoots and roots), either
cultivated or harvested wild, in their raw state or in a minimally processed form. Excluded are the following:
Starchy roots and tubers such
as cassava, potato, sweet potato
and yams (although leaves of
these plants are consumed
as vegetables) .
Dry grain legumes (pulses) unless harvested when immature.
Cereals including maize (corn),
unless harvested when immature.
Nuts, seeds and oilseeds such
as coconuts, walnuts and
sunflower seeds.
Medicinal or herbal plants and spices,unless used as vegetables.
Stimulants such as tea, cacao and coffee.
Processed and ultra-processed products made from fruit and vegetables such as alcoholic beverages (e.g. wine, spirits),
plant-based meat substitutes, or
fruit and vegetable products with
added ingredients (e.g., packed fruit juices, ketchup).
Health and nutrition indicator of fruit and vegetable color:
Purple/Blue
Purple/blue:
Antioxidant properties that can reduce the risks of cancer, stroke and heart disease.
Examples
Beetroot, red cabbage, eggplant.
Blackberry, blueberry, purple grape, plum, passionfruit.
Red
Red:
Can help lower the risk of cancer and improve heart health.
Examples
Red capsicum, radish, tomato.
Red apple, cactus pear, cherry, red grape, red and pink grapefruit, red guava, raspberry, strawberry, watermelon.
Orange/Yellow
Orange/yellow
Contain carotenoids that help keep eyes healthy.
Examples
Carrot, pumpkin, squash.
Apricot, grapefruit, lemon, mango, melon, nectarine, orange, papaya, peach, pineapple.
Brown/White
Brown/white
Phytochemicals with antiviral and antibacterial properties as well as potassium.
Examples
Cauliflower, chive, garlic, ginger, leek, onion.
Banana, durian, jackfruit, white peach, brown pear.
Green
Green
Phytochemicals with anti-cancer properties.
Examples
Asparagus, green bean, bok choy, broccoli, cabbage, green capsicum, cucumber, lettuce, peas, spinach.
Green apple, avocado, green grape, kiwifruit, lime.
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