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.