Why,Fruits and Vegetables are Essential for Healthy Lives

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Why,Fruits and Vegetables are Essential for Healthy Lives

 

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 lifestyle

What 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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