short essay on fruits and vegetables

• healthy living

The benefits of fruits and vegetables

Fruits and vegetables are an essential part of a healthy diet. Not only do these colourful foods add flavour and variety to your meals, but they also pack a powerful nutritional punch, providing vitamins, minerals, fibre and antioxidants. In this article, we will explore the health benefits of eating fruits and vegetables, how much and the best types to eat and answer some commonly asked questions about fruits.

What is the difference between fruits and vegetables?

Fruits and vegetables are classified from both a botanical and culinary standpoint. The botanical classification is based on the plant’s physiological characteristics, like its structure, function and organisation. 1 A botanical fruit has at least one seed and grows from the flower of the plant. Examples of botanical fruits include apples, strawberries, peaches, but also tomatoes , cucumbers and peppers . A botanical vegetable, on the other hand, does not have a set definition but is more of a general term encompassing all other edible aspects of the plant, the roots, the stems and the leaves. Examples include foods such as spinach, broccoli and carrots.

The culinary classification is based on the way the plants are used and their flavour profiles. Culinary fruits have a softer texture, tend to be either sweet or tart and are often enjoyed raw or in desserts or jams. In contrast, a culinary vegetable usually has a tougher texture, blander taste and often requires cooking. The culinary classification may be more useful in our day-to-day lives as foods from the same botanical family may not have the same nutritional composition. For example, cantaloupe melons, watermelons, butternut squash, cucumbers and pumpkins all belong to the same botanical family but have different nutritional values.

What are the health benefits of fruits and vegetables?

Most people know that fruits and vegetables are good for us. Both fruits and vegetables are high in dietary fibre as well as vitamins and minerals , and other bioactive plant compounds, including many with antioxidant properties such as polyphenols or beta-carotene. Fruits and vegetables contain, for example, vitamin A , B5 , folate , C , E & K and are a rich source of calcium , iron , magnesium , manganese and potassium . 2 The amounts and types of nutrients vary between different types of fruits and vegetables. Fruits and vegetables are also high in water, ranging from 75-90% of their weight. This fact explains their low energy content. Fruits and vegetables usually contain traces of fats and protein, with a few exceptions such as avocados, which have a high fat content. There is no evidence that organic fruits and vegetables are more nutritious compared to conventional varieties. 3-5

Eating a lot of fruits and vegetables is strongly associated with a lower risk of premature deaths and non-communicable diseases ; particularly, cardiovascular diseases, such as coronary heart disease and stroke, and certain cancers i.e., of the mouth, pharynx, larynx, oesophagus and colorectum. 6-8 A meta-analysis looking at 95 prospective studies found that each additional 200 grams of fruits and vegetables per day was associated with an 8% lower risk of coronary heart disease, 16% lower risk of stroke, 8% lower risk of cardiovascular disease, 3% lower risk of cancer and 10% lower risk of premature death. 9 Eating fruits and vegetables was associated with these reduced risks up to intakes of 800 grams per day except cancer, where no further reductions in risk were observed above 600 grams per day.

Eating fruits and vegetables is also linked to a lower risk of other diseases, including dementia, certain eye diseases, rheumatoid arthritis, osteoporosis, asthma, chronic obstructive pulmonary disease, depression, pancreatic diseases and hip fractures, although with a lower strength of evidence. 6 , 7 Furthermore, diets high in fruits and vegetables may prevent weight gain, the most important risk factor for type 2 diabetes.

How much fruit and vegetables should I eat per day?

The World Health Organisation (WHO) recommends eating at least 400 g of fruits and vegetables per day. 10 This is often translated to five 80 g portions (also commonly known as “5-a-day”). Almost all fruits and vegetables count towards this recommended daily amount, with a few exceptions: potatoes and other starchy tubers such as cassava; tinned or canned fruits and vegetables with added sugar or salt; more than one portion of dried fruit (30 grams); and more than 150 ml of 100% fruit or vegetable juice or smoothie. In other words, dried fruit and fruit/vegetable juices and smoothies only count for one of your 5-a-day even if you eat or drink more portions. 

Should I avoid eating fruits and vegetables because of ‘anti-nutrients’?

No, fruits and vegetables are healthy choices, despite containing anti-nutrients.

Anti-nutrients are chemicals that are found in plant-based foods that can interfere with how your body absorbs nutrients. 11 Examples of anti-nutrients found in fruits and vegetables include lectins (e.g., in tomatoes and aubergines), oxalates (e.g., in spinach, Swiss chard and beetroot), goitrogens (e.g., in kale, Brussels sprouts, cabbage and broccoli) and tannins (e.g., in grapes, berries, apples and stone fruits). 12 Other examples of anti-nutrients you may have heard of include phytates (e.g., in legumes, whole grains and nuts and seeds) and phytoestrogens (e.g., in soy and soy products and flaxseeds) but these two groups are not found in significant quantities in fruit and vegetables. Although evidence is limited, some suggested implications of these anti-nutrients include altered gut function and inflammation (lectins), reduced absorption of calcium (oxalates), and iron (tannins) and reduced absorption of iodine, hypothyroidism and/or goitre (goitrogens). 12

Some studies have shown that anti-nutrients may cause negative health effects when eaten in very high amounts, without any form of food processing, or in isolated form (e.g. not as part of a food). However, often the health effects seen in these studies are not easily comparable to potential effects of eating them as part of our every diet. For example, much of the research on anti-nutrients linking them to negative health outcomes is performed in animals, which cannot tell us what happens in humans. 12 Moreover, how our bodies absorb nutrients from our diets likely significantly different that how it reacts to isolated compounds used in some research studies. This is because the diverse and complex interactions of all the chemicals in our foods and food combinations affect how our body digests and absorbs nutrients, and any resulting health effects. 11 , 12  

There is however consistent evidence showing that a eating a lot of fruits and vegetables is linked to a reduced risk of various diseases. So, although fruits and vegetables contain anti-nutrients, the health benefits of eating them outweighs any potential negative nutritional effects. Food processing techniques such as boiling, steaming or peeling the skins (specifically for fruits high in tannins) can also reduce the amount of anti-nutrients present in fruits and vegetables.

In a small number of people who have or are at high risk for certain illnesses, anti-nutrients might cause problems (e.g., oxalates in kidney stone formation and goitrogens in thyroid disease). 12 In this case, it is best to consult with a registered dietitian or GP for individualised and safe advice.

What fruit or vegetable is best for health?

No single fruit or vegetable is best for health. All fruits and vegetables are good for health and provide different nutrients. Eating a variety of types and colours provides us with a range of different nutrients the body needs.

Some studies have found that specific fruits and vegetables may be more strongly related to reducing our disease risk. 9 These include apples and pears, citrus fruits, green leafy vegetables (e.g., kale, spinach and pak choi) and salads and cruciferous vegetables (e.g., broccoli, Brussels sprouts and cabbage) for cardiovascular disease and mortality and green-yellow vegetables and cruciferous vegetables for total cancer risk.

Are fresh fruits and vegetables better than frozen?

Both fresh and frozen fruits and vegetables are nutritious choices and count towards the recommended daily intake. Generally, produce picked at peak ripeness offers the highest amount of vitamins and minerals. During sorting, transporting and distribution, fruits and vegetables lose some of their vitamins and minerals. Frozen fruits and vegetables are often frozen within a few hours of harvesting at peak ripeness, and so they retain the most nutrients. However, some vegetables are blanched before freezing, which reduces the levels of less stable water-soluble vitamins, such as vitamins B1 and C, as well as antioxidants. 13 Other nutrients such as fat-soluble vitamins A and E are less easily lost, and processing may make these even more available to our bodies. 14

Frozen fruits and vegetables are convenient, often cheaper than fresh and allow us greater variety year-round. They can help to reduce food waste. When choosing frozen produce, choose ones that don’t have added salt or sugar.

When should you eat fruits? Can you eat fruits at night?

Fruits are a healthy choice at any time of the day. The myth that eating fruits at night is bad for you stems from the idea that eating fruit will raise your blood glucose levels and that if your body does not have time to stabilise those levels before bed, it may lead to weight gain. However, there is no evidence to suggest that eating fruit at night is harmful or leads to weight gain.

Any carbohydrate-containing food, including fruits but also vegetables, bread, pasta and pulses, will temporarily increase your blood sugar while glucose is being absorbed by the body, regardless of the time of day. Some studies indicate that our body’s glucose control is influenced by our internal body clock and that eating carbohydrates earlier in the day is associated with better glucose control. 15 However only a small number of studies have looked at this so far and more studies are needed to understand the mechanisms and whether there is any impact on health.

Importantly, glucose control is also dependent on a person’s overall diet and the amount and type of carbohydrate consumed. For example, pairing fruit with a source of protein or fat can help slow down the absorption of sugar and mitigate any potential spikes in blood sugar levels. It’s also important to consider overall calorie intake, as consuming excessive calories from any source can lead to weight gain over time.

Is sugar in fruit bad for you?

No, sugar in fruit is not bad for you. Foods in which sugars naturally occur, such as fruit, vegetables, grains or pulses, usually also contain fibre and other health-promoting nutrients, such as vitamins and minerals. As such they are better for our health than foods containing predominantly free or added sugars and few other nutrients. Indeed, high intake of free and added sugars is a risk factor for many preventable diseases, 16 , 17 whereas overall, high fruit and vegetable intake is associated with a lower risk of cardiovascular diseases, cancers and premature death. 9

How to safely handle fruits and vegetables?

Since they are often eaten raw, fresh fruit and vegetables can sometimes be a source of foodborne illness. This is because they can pick up microbes from manure or water used during production, or at other stages of picking, storage and transport. However, basic food hygiene can reduce this risk so we can enjoy a wide variety of fresh fruits and vegetables:

• Wash your hands before and after preparing fruits and vegetables;
• Wash or scrub their skin with water before eating or preparing (products marketed as fruit and vegetable washes are not necessary);
• ‘prewashed’ fruits and vegetables don’t need to be washed again;
• Store them properly and throw away produce that looks or smells spoiled

Fruits and vegetables are an essential part of a healthy diet. They are rich in nutrients and can lower our risk of chronic diseases such as cardiovascular diseases and certain cancers. Eating a variety of fruits and vegetables will help ensure that you are getting a range of nutrients. Whether you choose fresh or frozen or eat them in the morning or at night, fruits and vegetables are a great way to boost your health. Eating 400 g of fruits and vegetables a day may seem ambitious but here are some helpful tips to help you:

• Keep fruit easy to reach;
• Take fruits and vegetables with you to have as snacks;
• (re)discover new or forgotten vegetables;
• Check what is in season where you are (& try new recipes);
• Swap your old favourites to increase variety.

• Pennington JAT & Fisher RA (2009). Classification of fruits and vegetables. Journal of Food Composition and Analysis 22S:S23-S31.
• Public Health England. 2019. McCance and Widdowson’s Composition of Foods Integrated Dataset.
• Dangour AD, Dodhia SK, Hayter A, Allen E, Lock K & Uauy R (2009). Nutritional quality of organic foods: a systematic review. American Journal Clinical Nutrition. 90:680-685.
• Bourn D & Prescott J (2002). A comparison of the nutritional value, sensory qualities, and food safety of organically and conventionally produced foods. Critical Reviews in Food Science and Nutrition 42:1-34.
• Worthington V (1998). Effect of agricultural methods on nutritional quality: A comparison of organic with conventional crops. Alternative Therapies in Health & Medicine 4:58-69.
• Angelino, D. et al. (2019). Fruit and vegetable consumption and health outcomes: An umbrella review of observational studies. International Journal of Food Sciences and Nutrition, 70(6), 652-667
• Boeing, H., Bechthold, A., Bub, A., Ellinger, S., Haller, D., Kroke, A., ... & Watzl, B. (2012). Critical review: vegetables and fruit in the prevention of chronic diseases. European journal of nutrition, 51, 637-663.
• World Cancer Research Fund International. (2018). Wholegrains, vegetables and fruit and the risk of cancer. Continuous Update Project Expert Report.
• Aune, D. et al. (2017). Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-ananalysis of prospective studies. International journal of epidemiology, 46(3)
• World Health Organization. (2020). Healthy diet. Retrieved from https://www.who.int/news-room/fact-sheets/detail/healthy-diet
• López-Moreno, M., Garcés-Rimón, M., & Miguel, M. (2022). Antinutrients: Lectins, goitrogens, phytates and oxalates, friends or foe?. Journal of Functional Foods, 89, 104938.
• Petroski, W., & Minich, D. M. (2020). Is there such a thing as “anti-nutrients”? A narrative review of perceived problematic plant compounds. Nutrients, 12(10), 2929.
• Rickman JC, Barrett DM & Bruhn CM. (2007). Nutritional comparison of fresh, frozen and canned fruits and vegetables. Part I. Vitamins C and B and phenolic compounds. Journal of the Science of Food and Agriculture 87:930-944.
• Rickman JC, Barrett DM & Bruhn CM. (2007). Nutritional comparison of fresh, frozen and canned fruits and vegetables. Part II. Vitamin A and carotenoids, vitamin E, minerals and fiber. Journal of the Science of Food and Agriculture 87:1185-1196.
• Zhao, L., Hutchison, A. T., & Heilbronn, L. K. (2021). Carbohydrate intake and circadian synchronicity in the regulation of glucose homeostasis. Current Opinion in Clinical Nutrition & Metabolic Care, 24(4), 342-348.
• Gakidou E, et al. (2017). Global, regional, and national comparative risk assessment of 84 behavioural, environmental and occupational, and metabolic risks or clusters of risks, 1990-2016: a systematic analysis for the Global Burden of Disease Study 2016
• Mann J (2007). Dietary carbohydrate: relationship to cardiovascular disease and disorders of carbohydrate metabolism. European Journal of Nutrition 61:S100-S111.

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Student Essays

4 Essays on Vegetables & their Importance for our Health

Vegetables are an important part of our diet. They provide essential nutrients that keep us healthy and strong. Vegetables are low in calories and high in fiber, which makes them a perfect food for weight loss. They also contain antioxidants, vitamins, and minerals that protect us from disease.

Most vegetables are easy to prepare and can be eaten raw, cooked, or juiced. Vegetables can be added to soups, stews, salads, and stir-fries, or they can be enjoyed as a healthy snack.

There are many different types of vegetables, including leafy greens, root vegetables, cruciferous vegetables, and nightshades. Each type of vegetable has its own unique nutritional benefits. Leafy greens, such as spinach and kale, are packed with vitamins, minerals, and antioxidants. They are also a good source of fiber.

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Root vegetables, such as carrots and potatoes, are an excellent source of vitamins and minerals. They are also a good source of fiber. Cruciferous vegetables, such as broccoli and cauliflower, are a good source of fiber and antioxidants. They also contain compounds that help protect against cancer. Nightshades, such as tomatoes and bell peppers, are a good source of vitamins and minerals. They also contain antioxidants and anti-inflammatory compounds.

Vegetables are an important part of a healthy diet. They are low in calories and fat, and they are a good source of vitamins, minerals, and fiber. including leafy greens, root vegetables, cruciferous vegetables, and nightshades. Each type of vegetable has its own unique nutritional benefits.

Eating a diet rich in vegetables may help to protect against certain chronic diseases, such as heart disease, stroke, cancer, and type 2 diabetes.

Eating vegetables is a great way to improve your health. They are low in calories and high in fiber, vitamins, and minerals. Vegetables also contain antioxidants, which help protect against disease. A diet rich in vegetables may help to prevent chronic diseases and make us healthy and fit.

Importance of Vegetables:

Vegetables are an essential part of the human diet. They provide numerous health benefits and are packed with nutrients, vitamins, and minerals that our bodies need to function properly. Despite their importance, many people do not consume enough vegetables in their daily diet.

One of the main reasons for this is the misconception that vegetables are bland or unappetizing. However, with the right preparation and cooking methods, vegetables can be delicious and add flavor to any meal. Moreover, there is a wide variety of vegetables available that cater to different taste preferences.

Apart from being tasty, vegetables are also crucial for maintaining good health. They contain high levels of dietary fiber, which aids in digestion and helps to prevent constipation. Additionally, they are low in calories, making them an excellent choice for people looking to manage their weight or lose some pounds.

Vegetables are also rich in antioxidants, which help protect our bodies against diseases and infections. Antioxidants neutralize free radicals, which are harmful molecules that can damage cells and lead to chronic illnesses such as cancer and heart disease.

Another essential nutrient found in vegetables is Vitamin C. This vitamin is vital for strengthening the immune system and maintaining healthy bones, teeth, and blood vessels. It also acts as an antioxidant, protecting our cells from damage.

Moreover, vegetables contain a variety of minerals such as potassium, magnesium, and calcium, which are essential for various bodily functions. Potassium helps to regulate blood pressure while magnesium and calcium are crucial for strong bones and teeth.

Eating a diet rich in vegetables has also been linked to a lower risk of developing chronic diseases such as diabetes, obesity, and heart disease. This is because vegetables are low in saturated fats and cholesterol, making them heart-healthy foods.

In addition to the health benefits, consuming a variety of vegetables also adds color and diversity to our meals. Eating a rainbow of vegetables ensures that we are getting a wide range of nutrients and vitamins, which is essential for overall health and wellbeing.

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In conclusion, vegetables are a vital part of our diet and should be consumed regularly to reap their numerous health benefits. Whether cooked or eaten raw, incorporating a variety of vegetables into our meals can help us maintain good health and prevent chronic diseases

Short Essay on Vegetables:

Vegetables are an essential part of our diet, providing us with the necessary nutrients to keep us healthy and active. They are a rich source of vitamins, minerals, fiber and antioxidants that help in maintaining our overall well-being. From leafy greens to root vegetables, each type of vegetable offers unique health benefits.

One of the main advantages of including vegetables in our diet is their low calorie content. This makes them an ideal food choice for weight management and maintaining a healthy body weight. Vegetables are also packed with fiber, which promotes digestive health and helps in keeping us feeling full for longer periods of time.

Eating a variety of vegetables also ensures that we receive a wide range of nutrients essential for our body’s proper functioning. For example, dark leafy greens like spinach and kale are rich in iron, while brightly colored vegetables like bell peppers and carrots provide us with vitamin C and beta-carotene. Including a variety of vegetables in our diet helps in preventing nutrient deficiencies and reduces the risk of chronic diseases.

Apart from their nutritional benefits, vegetables also add flavor, texture, and color to our meals. They can be cooked in various ways – steamed, roasted, stir-fried or grilled – making them versatile and easy to incorporate into different dishes. They are also affordable and readily available throughout the year.

In addition to being nutritious and delicious, vegetables also have a positive impact on our environment. Growing vegetables requires less resources and produces fewer greenhouse gases compared to raising livestock for meat consumption. Therefore, by choosing to include more vegetables in our diet, we can contribute towards a more sustainable and eco-friendly world.

In conclusion, vegetables are an integral part of a healthy and balanced diet. They provide us with essential nutrients, aid in weight management, prevent diseases, add variety to our meals, and have a positive impact on the environment. It is important to include a variety of vegetables in our daily meals to reap their numerous health benefits and lead a healthier lifestyle

Essay on Vegetables for Class 1,2,3

Vegetables are a crucial part of our daily lives and they play a vital role in keeping us healthy. They provide us with essential nutrients, vitamins, and minerals that help our bodies function properly. In this essay, we will learn about the different types of vegetables and their importance in our diet.

Vegetables are classified into five main groups – dark green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables. Dark green vegetables include spinach, kale, and broccoli which are rich in iron, calcium, and vitamin C. Starchy vegetables like potatoes, corn, and peas are high in carbohydrates that give us energy to carry out our daily activities.

Red and orange vegetables such as carrots, sweet potatoes, and pumpkin are packed with beta carotene, which is converted into vitamin A in our bodies. This vitamin is essential for maintaining good eyesight and a healthy immune system. Beans and peas, like lentils, chickpeas, and kidney beans, are a great source of protein for vegetarians.

Other vegetables like onions, tomatoes, and bell peppers provide us with various vitamins and minerals that are essential for our overall health. They are also low in calories, making them a great addition to any weight-loss diet.

Vegetables not only provide us with important nutrients, but they also help prevent various diseases like heart disease, obesity, and certain types of cancer. They are an excellent source of fiber which aids in digestion and keeps our digestive system healthy.

In conclusion, vegetables are an important part of a balanced diet and should be included in our meals daily. Whether raw, steamed, or cooked, they provide us with numerous health benefits that cannot be ignored. So let’s make sure to eat our veggies and stay healthy! Remember, it’s never too early to start incorporating vegetables into our diets, so even young students can make a positive impact on their health by choosing to eat a variety of vegetables every day. So let’s all pledge to eat our veggies and be healthy!

Q: What is the importance of vegetables?

A: Vegetables are important because they provide essential nutrients, vitamins, and minerals for a healthy diet. They also add variety to meals and contribute to overall well-being.

Q: What is the short information about vegetables?

A: Vegetables are edible plants that provide a wide range of nutrients, including vitamins, minerals, and fiber. They are a crucial part of a balanced diet.

Q: What is a vegetable and its uses?

A: A vegetable is an edible plant or part of a plant. It is used for human consumption in various forms, such as salads, side dishes, soups, and as ingredients in a wide range of recipes.

Q: What are vegetables for Class 1?

A: For a Class 1 audience, you can explain that vegetables are healthy foods that grow in the ground and help make our bodies strong and fit. They come in many colors and shapes and can be delicious when prepared in different ways

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Fruits and Vegetables : Introduction

Home > Notes

Fruits as a dessert item is the mature ovaries of the plant with their seeds. The edible portion of most fruits is the fleshy part of the pericarp or vessels surrounding the seeds. They commonly are grouped into several major division depending principally upon botanical structure and chemical composition and climatic requirements.

Berries are fruits which are generally small and quite fragile. Grapes are physically fragile and fruits I cluster. Melons on other hand are large and have tough outer rind. Drupes contains single pit and includes items such as peaches and plums, cherries etc. Pomes contains many pits and are represented by apple, pears etc. citrus fruits like oranges and grapefruit are high in citric acid. Tropical and subtropical fruits includes bananas, dates, pineapple, mangoes and other which require warm climates.

Most fresh fruits and vegetables are high in water content (>70 %), low in protein (≯3.5%) and low in fats (≯5%). However there are some exceptions. Legumes such as soybean and other beans are high in protein. Few vegetables such as sweet corn are high in fat and avocados are rich source of fat (19 – 22%)

Fruits and vegetables are important source of both digestible and indigestible carbohydrate. Digestible carbohydrate are present largely in form of sugar and starches while indigestible cellulose provide roughage which is important to normal digestion. Fruits and vegetables are important source of vitamins and minerals.

About Author

Name : Pratiksha Shrestha

[email protected]

Ms. Shrestha holds masters degree in food engineering and bioprocess technology from Asian Institute of Technology (AIT) Thailand. She is currently working for Government of Nepal at Department of Food Technology and Quality Control (DFTQC), Kathmandu. She is also a teaching faculty in College of Applied food and Dairy Technology (CAFODAT) affiliated to Purbanchal university, Nepal.

Common Questions About Fruits and Vegetables

You’ve heard the nutrition prescriptions: “Aim for 5-A-Day” and “Eat a Rainbow.” Few would argue that fruits and vegetables offer health benefits , including reducing the risk of some chronic diseases. But maybe you’ve hesitated to fill your grocery cart with colorful produce because of concerns that pop up in online articles and discussions. Here’s a look at some commonly asked questions about fruits and vegetables, and what the current research says:

“Is fruit bad for me because it contains sugar?”

Sugar gets such a bad rap in the popular press that some people hesitate to eat foods that contain natural sugars, especially fruit. There’s plenty of research exposing the detrimental health effects of eating too much added sugar , but less so with natural sugars. Overall, fruit intake is associated with a lower risk of cardiovascular disease, high blood pressure, and type 2 diabetes.

Another confusing point is that some fruits like watermelon and grapes have a high glycemic index, a tool that measures how quickly a food increases blood sugar. But more accurate than the glycemic index is the glycemic load , which factors the amount of carbohydrate per serving of a food and to what degree it will raise a person’s blood glucose level after eating it. Because watermelon and grapes are fairly low in carbohydrate, their glycemic load is low. In general, most whole fresh or frozen fruits have a relatively low glycemic load.

Furthermore, whole fruits have a built-in stoplight. They are more naturally satisfying, whereas highly processed foods with added sweeteners tend to be easy-to-digest and are therefore easy to overeat! Imagine how quickly one can gulp down a standard 12-ounce can of cola that contains 40 grams of processed sugar. Now think about how long it takes to chew through an apple that contains about 13 grams of natural sugar in addition to various fibers, vitamins, antioxidants, and water. The apple takes longer to eat and is more satiating, so you are less likely to reach for another.

The takeaway: Fruits contain natural sugar and many other beneficial nutrients, so they are a healthful addition to a daily diet.

“Are canned and frozen fruits and vegetables lower in nutrients?”

Refrigeration can slow degradation, but even so, certain highly perishable fruits like berries only last about a week before visible changes in color, texture, and flavor set in. Apples, pears, and squashes are less sensitive and can last for 1-2 months with refrigeration.

For longer storage, canning and freezing can preserve nutrients more effectively than refrigeration. Initially some nutrients are lost during processing. For example, canning uses heat treatment or other methods to destroy bacteria, followed by storage in a liquid medium in an airtight container; freezing entails a prior step of blanching the produce quickly to deactivate enzymes that speed ripening. In both cases, some water-soluble vitamins like C and B may be destroyed or leached into the cooking or storage liquid.

Asparagus loses about 30% of vitamin C during canning but only 10% after blanching and freezing. Generally, the freezing process averages about 50% loss of vitamin C (range 10-90%), and canning treatment causes average losses greater than 60% (range 8-90%). (1) The ranges are wide depending on the exact processing treatment, storage conditions, and type of produce. But regardless of losses during processing, some or many of the nutrients are retained, which upon storage are further preserved through protection from oxygen, heat, and light. Broccoli retains almost 100% of vitamin C after freezing.

Home cooking of fresh or processed produce will cause additional losses due to nutrients destroyed by heat or seeping into the cooking water. Microwave cooking and steaming as opposed to boiling and deep-frying preserves the most nutrients due to quicker cooking times and reduced contact with water.

The takeaway: Unless fruits and vegetables are eaten immediately after harvesting, there is going to be nutrient loss to some degree. Regardless of losses, fruits and vegetables remain a valuable source of a variety of nutrients. In certain cases, frozen or canned produce may contain higher levels of nutrients than fresh produce that has been stored for too long. To obtain the most nutrients, consume fresh produce within a few days, or frozen varieties within a few weeks. When choosing canned or frozen produce, select options that do not include extra sodium, sugar, or other additives.

“Are smoothies and juices just as good as eating whole fruits and vegetables?”

If most or all of the whole fruit and/or vegetable is blended into the beverage (skin, pulp, and flesh), then the nutrients and fiber are preserved, making it nutritionally comparable to eating the ingredients in whole form. In some cases, these “smoothies” may offer high quality nutrition if very fresh produce is used. They may also be easier to digest in a blended texture. However, consuming these same foods in whole form will provide longer term satiety and make it easier to avoid excessive caloric intake. Also, don’t forget the other ingredients that are often added: milk, processed fruit juice, sweeteners, seeds, and protein powders can quickly drive caloric intake upwards of 700-800 calories per serving! Even if only whole produce is used, calories can still be high depending on how much is added (e.g., including several cups of fruits, or using bananas and avocados that are higher in calories).

Juice from extractors and bottled juices (even when labeled 100% fruit juice) lack fiber and some nutrients that are destroyed or removed during processing. Without fiber, they are quickly digested and not as satisfying, and may cause spikes in blood sugar, leaving one feeling hungry soon after drinking them. On a hot day, it is easy to drink several hundred calories in a large glass.

Not surprisingly, higher consumption of fruit juice has been associated with greater weight gain. (2)  Also, a large prospective study found likely adverse effects from juice. Men and women who drank one or more servings of fruit juice each day experienced a higher risk of developing type 2 diabetes by as much as 21%. (3) Whereas eating at least two servings a week of certain whole fruits such as blueberries, grapes, and apples was associated with a lower risk for type 2 diabetes by as much as 23% when compared with those who ate less than one serving per month.

The takeaway: Whole fruits and vegetables are the best choice. Smoothies that blend whole fruits and vegetables without additional sweeteners and are served in appropriate portions may be helpful for some people to consume more of these foods, but should not replace eating them in their whole form. It is best to prepare smoothies at home so that you can control the type and amount of ingredients added to ensure calorie control and optimal nutrients.  Juices are easy to over-consume and, especially if weight control is a concern, should be limited to one small glass per day. 

• Rickman, J.C., Barrett, D.M., Bruhn, C.M. Nutritional comparison of fresh, frozen and canned fruits and vegetables. Part 1. Vitamins C and B and phenolic compounds. J Sci Food Agric . 2007; 87:930–944.
• Mozaffarian, D., et al. Changes in diet and lifestyle and long-term weight gain in women and men.  N Engl J Med 364 (2011): 2392-2404.
• Muraki, I., et al. Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies. BMJ . 2013 Aug 28;347:f5001.

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Essay on Importance of Vegetables

Students are often asked to write an essay on Importance of Vegetables in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Importance of Vegetables

Introduction.

Vegetables are vital for our health. They are packed with essential nutrients that our bodies need to function properly.

Nutrition Powerhouses

Prevent diseases.

Eating vegetables can reduce the risk of chronic diseases. They help in maintaining a healthy heart and prevent conditions like diabetes.

In conclusion, vegetables are a key part of a healthy diet. So, make sure to include them in your meals every day.

250 Words Essay on Importance of Vegetables

Nutritional value of vegetables.

Vegetables are a rich source of vitamins, minerals, and dietary fiber. They provide essential nutrients like vitamin C, potassium, and folic acid, which are often under-consumed in typical diets. The fiber in vegetables aids in digestion, helps maintain a healthy weight, and lowers the risk of heart disease and type 2 diabetes.

Disease Prevention

Regular consumption of vegetables can help prevent chronic diseases. The antioxidants found in vegetables, such as beta-carotene and vitamin C, can boost the immune system and prevent cell damage. Studies have linked vegetable consumption to a lowered risk of cardiovascular diseases and certain types of cancer.

Sustainability and Food Security

Vegetables have a lower environmental impact than many other food sources. They require less water and energy to produce, making them a sustainable choice. Furthermore, vegetable cultivation can contribute to food security by providing a reliable source of nutrition.

In conclusion, vegetables are not only a fundamental part of a healthy diet but also an essential component of a sustainable future. By incorporating a variety of vegetables into our diets, we can improve our health, protect against disease, and contribute to a more sustainable and secure food system.

500 Words Essay on Importance of Vegetables

Vegetables, the cornerstone of a balanced diet, are indispensable for maintaining optimal health. They are rich in essential nutrients, including vitamins, minerals, and dietary fiber, and play a crucial role in promoting overall well-being. This essay delves into the importance of vegetables, focusing on their nutritional value, their role in disease prevention, and their impact on environmental sustainability.

For example, vitamin A, found in carrots, spinach, and kale, is essential for good vision and immune function. Potassium, abundant in vegetables like potatoes and tomatoes, helps maintain healthy blood pressure. Moreover, vegetables are rich in dietary fiber, which aids digestion, helps maintain a healthy weight, and lowers the risk of heart disease and type 2 diabetes.

Role in Disease Prevention

A diet rich in vegetables can help prevent a range of chronic diseases. The antioxidants found in vegetables, such as beta-carotene, lutein, and lycopene, help protect the body from oxidative stress, which can lead to chronic diseases like cancer and heart disease.

Environmental Impact

Shifting towards a diet rich in vegetables can help mitigate climate change by reducing the demand for resource-intensive animal products. Moreover, many vegetables can be grown in a variety of climates and conditions, making them a sustainable food source that can contribute to food security.

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Health Benefits of Fruits and Vegetables 1

Joanne l. slavin.

2 Department of Food Science and Nutrition, University of Minnesota, St. Paul, MN; and

Beate Lloyd

Fruits and vegetables are universally promoted as healthy. The Dietary Guidelines for Americans 2010 recommend you make one-half of your plate fruits and vegetables. Myplate.gov also supports that one-half the plate should be fruits and vegetables. Fruits and vegetables include a diverse group of plant foods that vary greatly in content of energy and nutrients. Additionally, fruits and vegetables supply dietary fiber, and fiber intake is linked to lower incidence of cardiovascular disease and obesity. Fruits and vegetables also supply vitamins and minerals to the diet and are sources of phytochemicals that function as antioxidants, phytoestrogens, and antiinflammatory agents and through other protective mechanisms. In this review, we describe the existing dietary guidance on intake of fruits and vegetables. We also review attempts to characterize fruits and vegetables into groups based on similar chemical structures and functions. Differences among fruits and vegetables in nutrient composition are detailed. We summarize the epidemiological and clinical studies on the health benefits of fruits and vegetables. Finally, we discuss the role of fiber in fruits and vegetables in disease prevention.

Introduction

Diets high in fruits and vegetables are widely recommended for their health-promoting properties. Fruits and vegetables have historically held a place in dietary guidance because of their concentrations of vitamins, especially vitamins C and A; minerals, especially electrolytes; and more recently phytochemicals, especially antioxidants. Additionally, fruits and vegetables are recommended as a source of dietary fiber.

Most countries have dietary recommendations that include fruits and vegetables. Table 1 summarizes the recommendations for 3 countries: Canada ( 1 ), the United Kingdom ( 2 ), and the United States ( 3 ). Although dietary recommendations have many similarities, different countries choose different strategies to separate fruits and vegetables into groups. Orange fruits and vegetables are often high in carotenoids and are placed in a separate category. Yet many dark green vegetables (i.e., spinach) are also high in carotenoids. Dividing fruit and vegetables into color categories makes sense for menu planning but does not correspond with nutrient content.

National guide analyses: Canada, United Kingdom, United States

Certain fruits and vegetables are rich sources of vitamin C, but these rich sources (citrus fruits, strawberries, green peppers, white potatoes) are spread over many fruit and vegetable categories. Other fruits and vegetables, including avocado, corn, potatoes, and dried beans, are rich in starch, whereas sweet potatoes are mostly sucrose, not starch. Fruits (except bananas) and dark green vegetables contain little or no starch. Often, dietary guidance rules place fruit juices and potatoes in separate categories, because of dietary directives to eat whole fruits and minimize consumption of foods high in fat and sodium, i.e., French fries. The vegetable and fruit categories in the 2010 Dietary Guidelines for Americans ( 3 ) are listed in Table 2 . These categories are important, because they drive policy for programs such as school lunch and other supplemental feeding programs.

USDA Food Patterns: food groups and subgroups

According to the Dietary Guidelines for Americans 2010, nutrients of concern in the American diet include potassium, dietary fiber, calcium, and vitamin D. Energy density and intake are also important issues in the American diet. Fruits and vegetables are generally low in energy density and often are good sources of fiber and potassium, but the nutritional contribution of standard servings of fruits and vegetables varies widely ( 4 ). The content of phytochemicals, such as polyphenolics, also varies greatly ( 5 ) and is not listed in nutrient databases.

We have provided a nutritional comparison of the 10 most commonly consumed fruits and vegetables ( Table 3 ). It should be noted that fruits and vegetables are often not consumed in the raw form but may be cooked, fried, or combined with other ingredients prior to consumption. Thus, whereas a boiled potato is a nutrient-dense food, a fried potato may contribute a substantial amount of fat and sodium to the diet. Fiber concentrations range from 0.6 to 5.1 g/serving and potassium concentrations range from 76 to 468 mg/serving ( Table 3 ). Bananas and potatoes, although technically belonging to different families, have strikingly similar compositions for energy, fiber, and potassium per standard serving. A standard serving of iceberg lettuce contains 8 kcal, whereas a potato contains 144 kcal and a banana 105 kcal. Of course, iceberg lettuce is seldom eaten alone.

kcal, TDF, IDF, and SDF and potassium in the top 10 consumed vegetables and fruits in standard servings listed or NLEA serving sizes 1

Most estimates of fruit and vegetable consumption are limited by disagreement on what constitutes a serving of a fruit or vegetable. Mean fruit and vegetable intakes (servings/d) are 5.16 servings (Canada), 3.5 portions (men); 3.8 portions (women) (UK) and 4.7 servings (US) ( Table 1 ). Marriott et al. ( 6 ) examined intake of carbohydrates, including dietary fiber, in the NHANES data set. Dietary fiber intake was particularly low in their analysis. With the exception of older women (≥51 y), only 0–5% of individuals in all other life stage groups had fiber intakes meeting or exceeding the Adequate Intake (AI) 4 . Common serving sizes of fruits and vegetables contain 1–5 g of fiber. Most of the fiber in vegetables and fruits is insoluble fiber, except for citrus fruits ( Table 3 ).

Current state of knowledge

The importance of fiber for the normal function of the digestive system has been long appreciated. Hippocrates is quoted as stating that “whole meal bread makes larger feces than refined bread.” In the early 1970s, Burkitt and Trowell ( 7 ) published widely on the “fiber hypothesis,” stating that higher fiber intakes protect against a wide range of Western diseases. Traditionally, fiber was measured as “crude fiber,” which includes only the most resistant fibers consumed. As the scientific support for a role for resistant carbohydrates not captured by the crude fiber method such as pectin, glucans, and oligosaccharides was published, additional analytical methods to measure more carbohydrates resistant to digestion and absorption were needed. Accepted analytical methods to determine dietary fiber were then developed, especially because fiber was included on the Nutrition Facts panel. The Nutrition Labeling and Education Act (1990) required that all packaged foods include the Nutrition Facts panel. Nutrition Facts must include total dietary fiber (TDF); insoluble and soluble fiber also may be listed but are not required unless claims are made.

Besides food manufacturers, epidemiologists, scientists, and dietitians need data on the fiber content of foods ( 8 ). Yet attempts to define and standardize methods to measure dietary fiber remain contentious. Dietary fiber is essentially the undigested carbohydrates in the diet ( 9 ). These carbohydrates may be fermented in the large intestine, although some resistant fibers, such as purified cellulose, escape any fermentation, whereas other fibers, such as inulin or pectin, are completed broken down by bacteria in the colon.

Most analytical schemes to measure dietary fiber are chemical and enzymatic extraction procedures. The TDF method, or Prosky Method, has become the standard method for the measurement of dietary fiber in the United States. Because the TDF method does not isolate all undigested carbohydrates, especially short-chain oligosaccharides, other methods have been developed and accepted to quantitate these compounds.

Determining the solubility of fiber was an attempt to relate physiological effects to chemical types of fiber ( 9 ). Soluble fibers were considered to have beneficial effects on serum lipids and insoluble fibers were linked with laxation benefits. This division of soluble and insoluble fiber is still used in nutrition labeling. However, despite these commonly used generalizations, scientific evidence supporting that soluble fibers lower cholesterol and insoluble fibers increase stool weight is inconsistent. Many fiber sources are mostly soluble but still enlarge stool weight, such as oat bran and psyllium. Also, soluble fibers such as inulin do not lower blood lipids. Most fruits and vegetables are concentrated in insoluble fiber, not soluble fiber ( Table 3) . Exceptions to this generalization include cooked potatoes, oranges, and grapefruit. The USDA Nutrient Database includes only total fiber; there are no official databases that include soluble and insoluble fiber. Lists of content of total, insoluble, and soluble fibers are compilations of data from the USDA, the published literature, and estimated values ( 10 ). Often, the values for soluble and insoluble fiber do not add to total fiber or the values for soluble fiber were estimated by subtracting a literature value for insoluble fiber from a USDA value for total fiber. Not surprisingly, there is much discrepancy in the fiber concentrations for fruits and vegetables.

Processing can either increase or decrease the fiber content of a fruit or vegetable. Peeling fruits or vegetables will lower the fiber content ( 11 ). A serving of grapefruit without any associated membrane contains much less fiber than a grapefruit serving with membranes (0.4 vs. 1.4 g/serving). Home cooking generally has a negligible effect on fiber content. Cooking, in general, may even increase the fiber content of a product if water is driven out in the cooking process. Baking or other heat treatments (e.g., extruding) used in food processing will also increase the fiber content of the product, either by concentrating the fiber by removal of water or producing Maillard products that are captured as fiber in gravimetric methods. Fruit juices are not devoid of fiber ( Table 4 ).

TDF, IDF, and SDF in juices 1

Increasingly, research indicates that additional properties, such as viscosity and fermentability, are important characteristics in terms of the physiological benefits of fiber ( Table 5 ). Viscous fibers are those that have gel-forming properties in the intestinal tract, and fermentable fibers are those that can be metabolized by colonic bacteria. In general, soluble fibers are more completely fermented and have a higher viscosity than insoluble fibers. However, not all soluble fibers are viscous (e.g., partially hydrolyzed guar gum and acacia gum) and some insoluble fibers may be well fermented.

 Classification of fibers based on 4 characteristics

Fibers, like starches, are made mostly of many sugar units bonded together. Unlike most starches, however, these bonds cannot be broken down by digestive enzymes and pass relatively intact into the large intestine. There, fiber can be fermented by the colonic microflora to gases such as hydrogen and carbon dioxide or it can pass through the large intestine and bind water, increasing stool weight. Although fibers are not converted to glucose, some SCFA are produced in the gut as fibers are fermented. SCFA are absorbed and can be used for energy in the body. Fibers include both “dietary fiber,” the fiber naturally occurring in foods, and “functional fibers,” which are isolated fibers that have a positive physiological effect. No analytical measures exist to separate dietary fiber and functional fiber, so the Nutrition Facts Label lists “Dietary Fiber,” which is actually total fiber.

Dietary recommendations for fiber

The Institute of Medicine (IOM) set an AI value for fiber of 14 g of fiber/1000 kcal. This value is derived from data on the relationship of fiber consumption and coronary heart disease (CHD) risk, although the IOM also considered the totality of the evidence for fiber decreasing the risk of chronic disease and other health-related conditions. Consequently, the IOM fiber recommendations are highest for populations who consume the most energy, namely young males. Fiber recommendations are lower for women and the elderly. Using this method for determining recommended fiber intake for children is problematic (e.g., intake of 19 g of fiber is recommended for 2-y-old children, an implausible number). The past recommendations for children were based on the age plus 5 rule (e.g., a child aged 2 y should consume 7 g of fiber/d) ( 12 ).

Dietary fiber is listed on the Nutrition Facts panel and 25 g of dietary fiber is the recommended amount in a 2000-kcal diet. Manufacturers are allowed to call a food a “good source of fiber” if it contains 10% of the recommended amount (2.5 g/serving) and an “excellent source of fiber” if the food contains 20% of the recommended amount (5 g/serving). Dietary fiber on food labels includes both dietary fiber and functional fiber.

In 2001 the IOM developed the following set of working definitions for fiber ( 13 ): dietary fiber consists of nondigestible carbohydrates and lignin that are intrinsic and intact in plants; and functional fiber consists of isolated, nondigestible carbohydrates that have beneficial physiological effects in humans.

To make recommendations for fiber intake, the IOM used prospective cohort studies that linked fiber intakes to lower risk of cardiovascular disease (CVD). In establishing the dietary recommended intakes, the IOM ( 14 ) recommended an AI level of 14 g of fiber for each 1000 kcal of energy consumed for all individuals from 1 y of age throughout the remainder of their lives. On the basis of median energy intakes, this equates to 25 g/d for women and 38 g/d for men ages 19–50 y. The AI was set at 21 and 30 g/d, respectively, for women and men aged ≥51 y based on lower median energy intakes for older adults.

American women and men consume an average of only ∼15 g of fiber/d, which is far short of the suggested AI levels ( 9 ). Most commonly consumed foods are low in dietary fiber ( Table 3 ). Generally, accepted servings of food contain from 1 to 3 grams of fiber per serving. Higher fiber contents are found in drier foods such as whole-grain cereals, legumes, and dried fruits. Other fiber sources include over-the-counter laxatives containing fiber, fiber supplements, and fiber-fortified foods. The major sources of dietary fiber in the American diets are white flour and potatoes, not because they are concentrated fiber sources but because they are widely consumed ( 9 ).

Health benefits of plant intake

Vegetarian diets have been promoted since the 18th century by men and women in search of physical and spiritual health ( 15 ). Vegetarian theorists who professed to follow the tenets of the ancient philosopher Pythagoras believed that diet should be part of an ascetic lifestyle. Vegetarianism was also symbolic of a commitment to health and social reform.

Southgate ( 16 ) described the nature and variability of human food consumption and the role of plant foods in these relationships. A wide range of plant foods is consumed, including most parts of the plant, such as fruits, seeds, leaves, roots, and tubers. Studies of hunter-gathers have shown that many plant species were collected; >130 species were consumed by North American Indians ( 17 ). The compositional features of plant foods are summarized ( Table 6 )( 16 ). Fruits have a high water content and low levels of protein and fat. The protein is concentrated in the seeds and is resistant to digestion in the small intestine and bacterial degradation in the large intestine.

Compositional features of fruits and vegetables

Fruits contain mostly sugars and fibers, such as pectin, that are extensively fermented in the large intestine. Certain fruits, especially apples and pears, are concentrated in fructose ( 18 ). Apples contain 6% fructose and 3% sucrose and pears are 6.5% fructose and 1.3% sucrose; these values would be consistent in apple and pear juices. Free fructose is poorly absorbed and would function similar to dietary fiber, escaping absorption in the small intestine while being fermented in the large intestine. This results in SCFA production, which is linked to small amounts of energy being absorbed in the colon. Additionally, it explains why apple and pear juices are used to treat constipation in children.

Fruits are also recommended as a source of vitamin C and potassium. Traditionally, fruits, as foodstuffs were available for a limited time and, when ripe, were sometimes difficult to collect and transport. When ripe, they have a short period of acceptability before senescence intervenes. Thus, many fruits consumed in today’s world are processed, frozen, canned, or dried.

Leaves and stems are widely consumed by humans. The protein contents are higher than fruits and they contain low amounts of sugar. Leaves and stems are bulky to transport and not very stable when stored. Also, some produce secondary metabolites that have bitter or astringent properties and may produce toxic alkaloidal and other compounds such as hemoglutenens. Others produce intestinal enzyme inhibitors, such as lectins, which bind to mucosal surfaces and inhibit digestion, especially that of proteins ( 19 ).

Roots and tubers are important sources of energy as starch ( Table 6 ). Some roots such as cassava contain toxic secondary metabolites and require soaking in water before they are safe to consume. As foodstuffs, roots, and especially tubers, can be time-consuming to collect but can be stored for long periods.

Legumes are higher in protein that other vegetables but contain toxic plant metabolites, including saponins and lectins ( 19 ). The wide use of these products was much later in evolution, once foods were cooked in water.

Determinants of food choice

Southgate ( 16 ) lists the following as factors determining food choice: 1 ) availability; 2 ) sensory preferences; 3 ) satiety; and 4 ) social transmission. It is generally accepted that the preference for sweet tastes is instinctive and the avoidance of bitter tastes would protect against the consumption of plant foods containing toxic alkaloids or other bitter plant constituents. Higher fat diets may have had advantages for satiety and concentration of energy and supported the consumption of foods such as meat or fish.

Southgate ( 16 ) discussed the selection of dietary mixtures to meet nutrition requirements. A diet of leafy plant foods would require the greatest mass of food and the amount of plant material (>10 kg) has too much bulk to gather and consume. The protein content of fruits is inadequate to support growth and development.

Thus, dietary guidance over time has supported the principles of moderation and variety. No food group has all the nutrients needed to support life. By consuming a variety of foods, humans avoided getting toxic doses of any component and also were successful in obtaining the required protein, vitamins, and minerals needed for growth, development, reproduction, and for sustaining life.

Plant foods and health

Historically, the consumption of certain plant foods, fruits, vegetables, and legumes was thought to prevent or curve ailments ranging from headaches to heart disease ( 20 ). Early medicine revolved around the prescription of specific foods for certain disorders. Many of these plant foods are also high in dietary fiber and phytoestrogens, so the later hypotheses often were driven by fiber, carotenoids, phytoestrogens, or other plant chemicals. Of course, determining the relationship between any dietary component and health outcomes is difficult, because diet is a complicated exposure; each day we eat a variety of foods and nutrients and linking any particular food or nutrient to a health or disease outcome is limited.

The fiber hypothesis of the 1970s was driven by stories that populations who consumed high-fiber diets had little chronic disease ( 9 ). Although these stories were often entertaining, especially accounts of the large stools associated with these healthy, nomadic people, confounding variables were not considered at the time. Scientific estimates of the intake of fiber in these populations do not exist, although it is generally accepted that the diets were high in poorly digested carbohydrates.

Current scientific thinking demands a more evidence-based review of research support. In the hierarchy of evidence, randomized controlled trails are considered the strongest support for studying dietary risk factors and disease ( 21 ). For epidemiologic studies, prospective cohort studies are deemed the strongest study designs to examine diet and disease relationships. Cross-sectional and case-control studies are weaker epidemiologic study designs to determine diet and disease relationships. Intervention trials are strong support for these relationships, especially because in these smaller studies, it is possible to determine the biomarkers of interest in disease prevention.

Determining exposure to fiber, fruits, and vegetables in epidemiologic studies

Dietary data are generally collected with food frequency instruments in epidemiologic studies. Estimates of total, soluble, and insoluble fiber are limited by the poor methods to measure these substances and inadequate databases. In epidemiologic studies, it is possible to count the number of servings of fruits and vegetables consumed daily if there is agreement on what counts as a serving of fruit or vegetable. Of course, fruits and vegetables vary greatly in composition. The earliest definition of a fruit was “any plant used as food,” and a vegetable was a “plant, as opposed to an animal or inanimate object” ( 22 ). In the 18th century, botanical definitions were standardized and the definition of a fruit was based on its anatomy, whereas that of a vegetable was based on culinary usage. Generally, culinary custom dictates which plant foods are considered vegetables or fruits. A drawback of using a culinary definition is the misclassification of botanical fruits, e.g. squash, tomatoes, and mature beans, which despite being culinary vegetables are botanical fruits.

Within each category, other classifications can be used. For example, for vegetables, raw, cooked, canned, pickled, leafy green, and legumes are often examined. Fruits and vegetables have also been described as part of a phytochemical group, e.g., carotenoids, vitamin C, or folate ( 22 ). Other challenges of determining exposure to fruits and vegetables are that fruits are often consumed as juices and vegetables are often consumed in mixed dishes such as soups, casseroles, and stews.

Components of fruits and vegetables that have been linked to health outcomes are often placed in different categories ( Table 7 ) ( 23 ). A wide range of compounds, beyond dietary fiber, have been linked to lower incidence of chronic diseases, especially cancer and CVD. Additionally, there are compounds in fruits and vegetables that have been linked to adverse health events ( Table 7 ). Compounds, such as phenols, are listed in both the protective and adverse lists.

Protective and adverse components of fruits and vegetables linked to health outcomes

Earlier reviews that included cross-sectional studies found stronger support for the protective properties of fruit and vegetable intake and disease prevention. Steinmetz and Potter ( 20 ) concluded that the scientific evidence regarding a role for vegetable and fruit consumption in cancer prevention is generally consistent and supportive of current dietary recommendations. Yet Hung et al. ( 24 ), using data from the Nurses’ Health and Health Professionals prospective cohort studies, concluded that vegetables and fruit were associated with a lower risk of CVD but that the relation with cancer, overall, was null. They concluded that increased fruit and vegetable consumption was associated with a modest, although not significant reduction in the development of major chronic disease. Riboli and Norat ( 25 ) also concluded that prospective studies provide weaker evidence than do case-control studies of the association of fruit and vegetable consumption with reduced cancer risk. Smith-Warner et al. ( 26 ) examined data from 8 prospective studies of breast cancer and intake of fruits and vegetables. No association was found for total fruits, total vegetables, or total fruits and vegetables. No additional benefit was found in comparisons of the highest and lowest deciles of intake. Additionally, no associations were observed for green leafy vegetables, 8 botanical groups, and 17 specific fruits and vegetables. They concluded that fruit and vegetable consumption during adulthood is not significantly associated with reduced breast cancer risk.

Other recent studies have measured the relationships between fruit and vegetable consumption and health outcomes. Dauchet et al. ( 27 ) suggested that the evidence that fruit and vegetable consumption reduces risk of CVD remains scarce thus far. They agreed that under rigorous, controlled experimental conditions, fruit and vegetable consumption is associated with decreased blood pressure. Little experimental data exist that fruit and/or vegetable consumption affects blood lipids or other cardiovascular risk factors.

In a population-based cohort study in The Netherlands, higher consumption of fruit and vegetables, whether consumed raw or processed, was protective against CHD incidence ( 28 ). The risk of CHD incidence was 34% lower for participants with a high intake of total fruit and vegetables (>475 g/d) compared with participants with a low total fruit and vegetable consumption (<241 g/d).

A systematic review and meta-analysis of fruit and vegetable intake and incidence of type 2 diabetes included 6 studies, 4 of which provided separate information on the consumption of green leafy vegetables ( 29 ). No significant benefits on incidence of type 2 diabetes were found with increased consumption of vegetables, fruit, or fruit and vegetables combined. The summary estimates showed that greater intake of green leafy vegetables was associated with a 14% reduction in risk of type 2 diabetes ( P = 0.01). Higher intakes of anthocyanins and anthocyanin-rich fruit were associated with a lower risk of type 2 diabetes when data from the Nurses’ Health Study and Health Professionals follow-up cohorts were combined ( 30 ).

Dedoux et al. ( 31 ) conducted a systematic review of the relationship of fruit and vegetable intake with adiposity. They concluded that an inverse relationship between fruit and vegetable intake and adiposity among overweight adults appears weak, and this relationship among children is unclear. They suggested that whether increases in fruits and vegetables in isolation from lower energy intake or increased physical activity will result in declines or slower growth in adiposity remains unclear.

Hamidi et al. ( 32 ) systematically reviewed observational and intervention studies that investigated the effects of fruit and vegetable intake on the incidence of osteoporotic fractures, bone mineral density, and bone turnover markers in women aged ≥45 y. Eight studies were included. There was significant between-study heterogeneity in design, definition, and amount of fruit and vegetable intake, outcomes, analyses, and reporting of results. They concluded that based on the limited evidence, the benefits of fruit and vegetable intake on bone health remain unclear.

Fruit and vegetable consumption and prospective weight change was determined in participants of the European Prospective investigation into Cancer and Nutrition study. The investigators determined the association between baseline consumption and fruit and vegetables and weight change in participants from 10 European countries ( 33 ). Baseline fruit and vegetable intakes were not associated with overall weight change.

The study of vegetables and fruits on human health is complicated by many factors, including their large variety globally, varying dietary patterns, different effects for vegetables compared with fruits, and interactions with other dietary components. However, most Americans in all age-sex groups consume substantially fewer vegetables and fruits than is recommended.

What Is a serving of fruit or vegetable?

What counts as a serving of fruit or vegetable continues to be debated. Although this seems like a simple exercise, government officials and nutritionists do not agree on what counts as a serving of a fruit or vegetable. During the Reagan era, the idea that pickles and ketchup counted as vegetable servings made nutrition policy makers the laughingstock of late night TV hosts. More recent debates on whether French fries or tomato paste on pizza count as vegetables in school lunch have added to the frenzy. Published studies on 3 methods for counting fruits and vegetables in 4th grade students found that different counting methods yielded significantly different tallies of fruit and vegetable intake ( 34 ).

Government agency recommendations for fruits and vegetables also vary ( Table 1 ). There are many disagreements on what counts, especially for juices, starchy vegetables, and legumes. Most of these divisions are based more on philosophy rather than nutrient content. Ruxton et al. ( 35 ) considered whether the protective benefits of fruit and vegetables were dependent upon constituents lacking in juices (fiber) and whether juices affect disease risk when considered separately from fruits and vegetables. They concluded that the view that fruit and vegetable juices are nutritionally inferior to fruits and vegetables in relation to chronic disease risk reduction is unjustified.

Oude Griep et al. ( 28 ) measured the association of fruit and vegetable consumption with 10-y CHD incidence in a population-based study in The Netherlands and whether processing had any affect on these associations. They found that higher consumption of fruit and vegetables, whether consumed raw or processed, protected against CHD incidence.

Health benefits of specific fruits and vegetables

Some fruits and vegetables have been studied separately either in prospective cohort studies or randomized controlled trials. Typically, these fruits or vegetables are of interest because of their phytochemical contents, including polyphenols, phytoestrogens, and antioxidants. Studies in berries were summarized by Basu et al. ( 36 ). Intervention studies found mixed results, with only 2 of 20 trials showing decreases in systolic blood pressure with berry consumption. Results with inflammation markers were equally mixed. Cranberries have been studied more extensively, especially for their role in prevention and treatment of urinary tract infections ( 37 ).

Grapes have also been extensively studied, mostly in response to the French paradox, the finding that the French diet is high in fat but CVD incidence is low. Consumption of red wine has been proposed as a protective mechanism, because grapes are high in antioxidants, namely flavonoids ( 38 ). Grape polyphenols can reduce atherosclerosis by inhibiting LDL oxidation and platelet aggregation, improving endothelial function, lowering blood pressure, reducing inflammation, and activating novel proteins that prevent cell senescence ( 39 ). Despite the promise of grapes and disease prevention, little epidemiologic evidence supports a unique role for grapes in disease prevention or health. A review of apples and apple components and their relationship to human health also suggested many potential mechanisms by which apples could affect health ( 40 ).

Potatoes are a staple vegetable in many parts of the world. Unlike leafy green vegetables, potatoes are rich in starch and provide protein of high biological value ( 41 ). Potatoes are rich in vitamin C and potassium and provide dietary fiber, especially if the skins are consumed. Few prospective studies have examined the relationship between potato consumption and health. Some data from the Nurses’ Health Study suggest that potatoes and French fries are linked to risk of type 2 diabetes in women ( 42 ).

Besides looking at consumption of fruits or vegetables as the endpoint, some studies have examined intake of flavonoids and cardiovascular risk. A recent meta-analysis of randomized controlled trials in this area was conducted ( 43 ). For most of the flavonoids, there was insufficient evidence to draw conclusions about efficacy. Most of the published studies were with either soy or cocoa. The authors suggest that future studies need to be conducted in more flavonoid-rich foods and be of sufficient duration to measure changes in biomarkers. Chong et al. ( 44 ) examined the relationship between fruit polyphenols and CVD risk, particularly human intervention studies that examined platelet function, blood pressure, vascular function, and blood lipids. Not surprisingly, the results were limited and often there was inconsistency in study designs. They noted that the current support to consume a variety of fruits and vegetables daily is consistent with the lack of convincing data that any one fruit or vegetable is of particular importance.

Intake data on phytonutrients concentrated in fruits and vegetables are limited. Murphy et al. ( 45 ) estimated the usual intake of 9 individual phytonutrients in Americans consuming the recommended levels of fruits and vegetables. The energy-adjusted intakes of all phytonutrients other than ellagic acid were higher among those meeting the dietary recommendations for fruit and vegetable intakes in the NHANES 2003–2006 survey. For 5 of the 9 phytonutrients (α-carotene, β-cryptoxanthin, lycopene, hesperetin, and ellagic acid), a single food accounted for ≥64% of the total intake of the phytonutrient.

Do fruits and vegetables affect satiety?

Satiation and satiety are controlled by factors that begin when a food is consumed and continue as it enters the gastrointestinal tract and is digested and absorbed ( 46 ). As food moves down the digestive tract, signals are sent to the brain and gut hormones are produced that affect energy balance in a variety of ways, including slowing gastric emptying, acting as neurotransmitters, and reducing gastrointestinal secretions. These effects are proposed to influence satiety. The terms satiety and satiation are often used differently in the literature and many methods to measure each exist.

The most common study design for satiety studies uses a test preload in which variables of interest are carefully controlled. Generally, participants rate aspects of their appetite sensations, such as fullness or hunger at intervals and then, after a predetermined time interval, a test meal at which energy intake is measured. Longer term studies typically provide foods or drinks of a known composition to be consumed ad libitum and use measures of energy intake and/or appetite ratings as indicators of satiety. Satiety tests are often conducted with liquids where differences in macronutrient content are more easily formulated. However, it is difficult to formulate and blind products that vary greatly in the content of fiber, protein, fat, and carbohydrate.

The measurement of satiety is complicated, because many internal signals also influence appetite, such as bodyweight, age, sex, habitual diet, exercise, and dietary restraint. These acute studies are typically done in laboratory settings where variables can be controlled. Visual analogue scales are usually used to monitor hunger, fullness, and motivation to eat. Studying the effects of one variable in food or drink while keeping others constant is inherently difficult, especially if researchers do not want the differences to be obvious to participants. Adding fiber to foods decreases energy density and often palatability, both of which can affect satiety ( 47 ).

The carbohydrate content of foods and drinks is diverse and includes digestible carbohydrates and fiber. In the 1950s, the glucostatic theory of appetite regulation was developed by Mayer ( 48 ), who hypothesized that blood glucose levels determined appetite, initiating energy intake when low and causing satiety when increased. Glucose levels do affect satiety and thus the intake of energy as carbohydrate must be controlled and balanced in satiety studies.

Fiber includes a wide range of compounds and although fiber generally affects satiety, not all fibers are equally effective in changing satiety ( 47 ). Generally, whole foods that naturally contain fiber are satiating. Flood-Obbagy and Rolls ( 49 ) compared the effect of fruit in different forms on energy intake and satiety at a meal. The results showed that eating an apple reduced lunch energy intake by 15% compared with control. Fullness ratings significantly differed after preload consumption, with apple being the most satiating, followed by applesauce, then apple juice, then the control food. The addition of a pectin fiber to the apple juice did not alter satiety.

Other fibers added to drinks do change satiety. Pelkman et al. ( 50 ) added low doses of a gelling pectin-alginate fiber to drinks and measured satiety. The drinks were consumed twice per day for 7 d and energy intake at the evening meal was recorded. The 2.8-g dose of pectin alginate caused a decrease of 10% in energy intake at the evening meal.

A few studies have been published on the effects of fruits or vegetables and satiety and glucose or insulin response. Haber et al. ( 51 ) conducted a small study ( n = 10) on the depletion and disruption of dietary fiber and effects on satiety, plasma glucose, and serum insulin. When they equalized the rate of ingestion, apple juice was significantly less satisfying than apple puree and puree than apples. Plasma glucose rose to similar levels after all 3 treatments. Serum insulin rose to higher levels after juice and puree than after apples. They suggested that the removal of fiber from food and also its physical disruption can result in faster and easier ingestion, decreased satiety, and disturbed glucose homeostasis. Bolton et al. ( 52 ) compared the responses of whole oranges and whole grapes with juices. The results for oranges were similar to those reported for apples. In contrast, for grapes, the insulin response to the whole fruit was greater than with the grape juice. The authors concluded that insulin and glucose responses depend on both the glucose and fiber contents of the fruit.

The effects of different vegetables, carrots, peas, Brussels sprouts and spinach, on glucose homeostasis and satiety was measured in typical Swedish lunch test meals in 10 participants ( 53 ). The added vegetables contained 4.4 g of dietary fiber. Postprandial blood glucose, plasma insulin, and C-peptide levels were measured at regular intervals until 210 min after consumption. The meal with spinach elicited significantly lower insulin and C-peptide responses than the control meal, but no significant differences in glucose response or satiety were observed. The other vegetables showed no significant effects on glucose and hormonal responses or satiety.

The bioavailability of compounds in fruits and vegetables may be altered by the physical property of the fruit or vegetables, although these interactions are difficult to study in the whole animals ( 54 ). Properties beyond fiber alter physiological properties such as gastric emptying. Willis et al. ( 55 ) fed 2 breakfasts, both containing 10 g of dietary fiber and 410 kcal. The breakfasts differed only in that one was liquid (a fiber-enhanced juice) and the other was solid (oatmeal, blueberries, and apples). Gastric emptying time, as measured by a Smartpill, was 1 h longer with the solid breakfast. The solid meal also decreased hunger more than a liquid meal with added fiber.

Satiety was also affected by the expected changes in a recent study by Brunstrom et al. ( 56 ). In this study, participants were shown the ingredients of a fruit smoothie. One-half were shown a small portion of fruit and one-half were shown a large portion. Participants then assessed the expected satiety of the smoothie and provided appetite ratings before and for 3 h after its consumption. The expected satiety was significantly higher in the “large portion” condition, although both treatments were the same. The authors concluded that beliefs and expectations can have marked effects on satiety and can persist into the inter-meal interval.

Conclusions

Epidemiologic studies support that dietary fiber is linked to less CVD and probably has a role in obesity prevention. Because fruit and vegetable intake is so low in U.S. studies, it is not possible to isolate the effects of any particular fruit or vegetable fiber or category of fruits or vegetable (fresh, processed, starchy, etc.) on health outcomes in these studies. Fiber is most concentrated in dried fruits and cooked vegetables, just because water is removed and fiber concentrated.

Fruits, vegetables, and legumes vary widely in nutrient content so should not be expected to have similar physiological effects. Although dietary guidance is supportive of a more vegetarian eating pattern, including increased servings of fruits and vegetables, the scientific support for these recommendations is mixed in an evidence-based review. Prospective cohort studies find weak support for the protectiveness of fruits and vegetables against chronic diseases, yet intake of fruits and vegetables in U.S. cohorts is low. Additionally, few randomized controlled trials have been published on the addition of fruits and vegetables to the diet and changes in biomarkers or health status. Nutrients in fruits and vegetables, such as dietary fiber, vitamins, minerals, and phytochemicals, including polyphenols, all provide support for the biological plausibility that fruits and vegetables play a role in health.

Food form may play a role in satiety. Fiber added to drinks appears less effective than whole fruits or vegetables in enhancing satiety. Limited studies suggest that whole-fiber foods may slow gastric emptying compared with liquid foods with added fiber.

Both epidemiologic and experimental fiber studies are linked to improved health status. Fiber is an accepted nutrient and a short-fall nutrient, so public health messages to increase fiber consumption are warranted. Intakes of fruits and vegetables are also widely promoted, both for the content of fiber and other nutrients. Whenever possible, the entire fruit or vegetable, i.e., peel and membrane, should be consumed to increase fiber consumption. Satiety studies also suggest that closer to “whole” may have advantages, although the mechanisms for this effectiveness are not known. Fiber is definitely an active component of fruits and vegetables and a reason to continue to support their consumption.

Acknowledgments

Both authors read and approved the final manuscript.

1 Author disclosures: J. L. Slavin and B. Lloyd, no conflicts of interest.

4 Abbreviations used: AI, Adequate Intake; CHD, coronary heart disease; CVD, cardiovascular disease; IOM, Institute of Medicine; TDF, total dietary fiber.

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Essay on Vegetables for Children & Students

December 16, 2017 by Study Mentor Leave a Comment

Vegetables constitute a major part of our diet. There are some parts of the plant which are consumed by humans for their daily nutrition. The definition of vegetable is still unclear.

This is because it is defined by the culture and tradition which flows down the generations. When we talk about the vegetables we normally do not include the category of fruits, cereals, nuts, and pulses.   

The origin of vegetable is still a matter of fascination. The primal man hunted animals and gathered fruits to sustain his hunger needs. But by some miracle a vegetable seed was sown due to the forces of nature. And when the humans noticed it they came to know that they could also cultivate the land for production of fruits and vegetables.

According to the evidences, the cultivation of vegetables started from 1000 BC to 7000 BC. And is when agriculture started developing. As time passed trade grew.

At this point of time, China is the largest producer of vegetables. China exports a large no. of vegetables to other countries. India is the second largest producer in vegetables but it doesn’t export a large no. of vegetables because the vegetables produced are consumed within the country itself.   

Vegetables are a very important constituent of our diet. Without vegetables no meal is complete. Vegetables can be cooked to provide a nutrition full meal. It can be eaten with breads like naan, roti, puri, and bedmi. It can also be eaten with rice.

Some vegetables can be consumed raw, in a salad while some need to be cooked before consumption. Vegetables grow on different parts of trees. For e.g. Onion, reddish and carrot grow in the roots of plants and vegetables like spinach are the leaves of a plant. The cauliflower is obtained from the flower of a tree. Vegetables like gourd, bitter gourd are grown on grapevine like structures.    

Thus we see that we have a lot of variety in vegetables. We should concentrate on the consuming portions of vegetables. This provides the body adequate nutrients for its functioning since different vegetables provide the body with different kinds of vitamins and minerals.

Also consumption is a must especially for children who are in their growing stage. Parents should make sure that the children consume a nutrient rich diet and less of junk food. This will make their body strong and will help in the development of their brains and bodies.

Also vegetables increase the immunity of children towards countering diseases. At an early age, they are especially vulnerable to diseases. But the right amount of nutrition helps to fight diseases.   

The advantages of consuming vegetables are many. First of all, vegetables help in weight management. Vegetables like potato and cauliflower can help you to gain weight. While vegetables like spinach and green vegetables can help immensely in weight reduction.

From time immemorial, our elders have promoted the consumption of green vegetables. This is because of the fact that green vegetables have a lot of iron in it. They help in the development of bones and muscles. It is actually good for us to consume vegetables at regular intervals so as to protect our body from any diseases.

Vegetables can help your body to fight against some particular type of cancers. Also a healthy intake of vegetables helps to burn the layers of fat in our body this ultimately improves the blood flow and helps in managing the blood pressure of a person. Consumption of vegetables also keeps cholesterol in check.   

Also eating vegetables increases your life span by keeping you healthy, in general. Also their frequent intake ensures that we stay rejuvenated throughout the day and we don’t experience any drowsiness or nausea. Vegetables are the fuel to your well-being just like petrol is a fuel to a car.

Vegetables also contains a lot of fibers. Fiber is not a nutrient itself but it helps in the digestive system in our body. To lead a healthy life, one needs to make sure to intake the correct amount of iron or else, the consequences afterwards will be worse. Iron helps the body immensely in carrying out the daily chores.

Also anemia that means lack of hemoglobin in blood can also be cured through the right intake of vegetables. Nevertheless green vegetables also contain folic acid which works wonders on the health of pregnant women.   

Make sure to consume healthy and nutritious food which keeps you fit as a fiddle and satiates your body and soul in every way possible, in every way you have ever wanted. Life is short and every moment of it should be made worth living. What is a life without health? Nothing.

As we say, Health is wealth . You cannot enjoy moments in your life without maintaining a healthy lifestyle. And to maintain a healthy lifestyle, you should consume vegetables. Even in old days of your life, you will have a healthy and disease free life, thanking the temptations of junk food you did not give into.  

No we should also remember one thing. Vegetables are comparatively cheaper to non vegetarian sources of proteins. Although some trainers do recommend non-vegetarian food but doctors and dieticians worldwide have stuck on a unanimous opinion.

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Essay on vegetables: top 4 essays | agriculture.

Here is an essay on ‘Vegetables’ for class 5, 6, 7, 8, 9 and 10. Find paragraphs, long and short essays on ‘Vegetables’ especially written for school and college students.

Essay # 1. Introduction to Vegetables:

The noun vegetable usually means an edible plant or part of a plant other than a sweet fruit or seed.

However, the word is not scientific, and its meaning is largely based on culinary and cultural tradition. Therefore, the application of the word is somewhat arbitrary and subjective. For example, some people consider mushrooms to be vegetables, while others consider them a separate food category.

Some vegetables can be consumed raw, and some may (or must) be cooked in various ways, most often in non- sweet (savory or salty) dishes. However, a few vegetables are often used in desserts and other sweet dishes, such as rhubarb pies and carrot cakes.

As an adjective, the word vegetable is used in scientific and technical contexts with a different and much broader meaning, namely of ‘related to plants’ in general, edible or not — as in vegetable matter, vegetable kingdom, vegetable origin, etc. The meaning of ‘vegetable’ as ‘plant grown for food’ was not established until the 18th century.

There are three definitions relating to fruits and vegetables:

i. Fruit (scientific): the ovary of a seed-bearing plant;

ii. Fruit (culinary): any edible part of a plant with a sweet flavour;

iii. Vegetable: any edible part of a plant with a savory flavour.

In everyday, grocery-store, culinary language, the words ‘fruit’ and ‘vegetable’ are mutually exclusive; plant products that are called fruits are hardly ever classified as vegetables, and vice versa. For scientists, the word ‘fruit’ has a precise botanical meaning (a part that developed from the ovary of a flowering plant), which is considerably different from its common meaning, and includes many poisonous fruits.

While peaches, plums, and oranges are ‘fruits’ in both senses, many items commonly called ‘vegetables’ — such as eggplants, bell peppers, and tomatoes — are technically fruits, as are most cereals, as well as some spices like black pepper and chillies. Some plant products, such as corn or peas, may be considered vegetables only while still unripe.

The question of whether the tomato is a fruit or a vegetable found its way into the United States Supreme Court in 1893. The court ruled unanimously in Nix v. Hedden that a tomato is correctly identified as, and thus taxed as, a vegetable, for the purposes of the 1883 Tariff Act on imported produce. The court did acknowledge, however, that, botanically speaking, a tomato is a fruit.

Languages other than English often have categories that can be identified with the common English meanings of ‘fruit’ and ‘vegetable’, but their precise meaning often depends on local culinary traditions. For example, in Brazil the avocado is traditionally consumed with sugar as a dessert or in milk shakes, and hence regarded as a fruit; whereas in other countries (including Mexico and the United States) it is used in salads and dips, and hence considered a vegetable.

The list of food items called ‘vegetable’ is quite long, and includes many different parts of plants.

‘Vegetable’ comes from the Latin vegetabilis (animated) and from vegetare (enliven), which is derived from vegetus (active), in reference to the process of a plant growing. This in turn derives from the Proto-Indo-European base *weg- or *wog-, which is also the source of the English wake, meaning ‘become (or stay) alert’.

The word ‘vegetable’ was first recorded in English in the 15th century, but applied to any plant. This is still the sense of the adjective ‘vegetable’ in science. The related term vegetation also has a similarly broad scope.

Essay # 2. Nutrition in Vegetables:

Vegetables are eaten in a variety of ways, as part of main meals and as snacks. The nutritional content of vegetables varies considerably, though generally they contain little protein or fat, and varying proportions of vitamins, pro-vitamins, dietary minerals, fiber and carbohydrates. Vegetables contain a great variety of other phytochemicals, some of which have been claimed to have antioxidant, antibacterial, antifungal, antiviral and anti-carcinogenic properties.

However, vegetables often also contain toxins and anti-nutrients such as a-solanine, a-chaconine, enzyme inhibitors (of cholinesterase, protease, amylase, etc.), cyanide and cyanide precursors, oxalic acid, and more. Depending on the concentration, such compounds may reduce the edibility, nutritional value, and health benefits of dietary vegetables. Cooking and/or other processing may be necessary to eliminate or reduce them.

Essay # 3. Colour Pigments Present in Vegetables:

The green colour of leafy vegetables is due to the presence of the green pigment chlorophyll. Chlorophyll is affected by pH and changes to olive green in acid conditions, and bright green in alkaline conditions. Some of the acids are released in steam during cooking, particularly if cooked without a cover.

The yellow/orange colours of fruits and vegetables are due to the presence of carotenoids, which are also affected by normal cooking processes or changes in pH.

The red/blue colouring of some fruits and vegetables (e.g. blackberries and red cabbage) are due to anthocyanin’s which are sensitive to changes in pH. When pH is neutral, the pigments are purple, when acidic, red, and when alkaline, blue. These pigments are very water soluble.

For food safety, the CDC recommends proper fruit handling and preparation to reduce the risk of food contamination and foodborne illness. Fresh fruits and vegetables should be carefully selected. At the store, they should not be damaged or bruised and pre-cut pieces should be refrigerated or surrounded by ice.

All fruits and vegetables should be rinsed before eating. This recommendation also applies to produce with rinds or skins that are not eaten. It should be done just before preparing or eating to avoid premature spoilage. Fruits and vegetables should be kept separate from raw foods like meat, poultry, and seafood, as well as any cooking utensils or surfaces that may have come into contact with them (e.g. cutting boards).

Fruits and vegetables, if they are not going to be cooked, should be thrown away if they have touched raw meat, poultry, seafood or eggs. All cut, peeled, or cooked fruits and vegetables should be refrigerated within 2 hours. After a certain time, harmful bacteria may grow on them and increase the risk of foodborne illness.

Essay # 4. Storage Care for Vegetables :

Proper post-harvest storage aimed at extending and ensuring shelf life is best effected by efficient cold chain application. All vegetables benefit from proper post-harvest care.

Many root and non-root vegetables that grow underground can be stored through winter in a root cellar or other similarly cool, dark and dry place to prevent mold, greening and sprouting. Care should be taken in understanding the properties and vulnerabilities of the particular roots to be stored. These vegetables can last through to early spring and be nearly as nutritious as when fresh.

During storage, leafy vegetables lose moisture, and the vitamin C in them degrades rapidly. They should be stored for as short a time as possible in a cool place, in a container or plastic bag.

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How To Write An Essay On Healthy Food For Classes 1, 2 & 3

Key Points To Remember: Essay On Healthy Food For Lower Primary Classes

10 lines on healthy food for kids, a paragraph about healthy food for children, short essay on importance of eating healthy food for kids, long essay on healthy food for kids, what will your child learn from this essay on healthy food.

Essay writing is a great tool for children to develop a wide range of skills. It helps them think creatively and gives them structure and vocabulary to express themselves better. This article will look at the topic of healthy food for an essay writing assignment for classes 1, 2 and 3. This topic will give children a good understanding of eating habits and help them distinguish between healthy and unhealthy foods. It also brings about awareness in kids, which will in turn help them make better choices with their diet. So writing about healthy food can be a great way to develop your child’s writing skills along with helping them become more aware. In this article, you can find a lot of points and ideas for writing an essay about healthy foods, including short and long-form essays.

Food is an essential requirement for our body, besides water, as it provides us with the necessary nutrients required to perform our daily activities and to keep us fueled. Below you will find guidelines on how to write an essay on healthy food for children.

• Set the tone for the essay by starting with an introduction paragraph. Every paragraph following it should begin with a core idea.
• Mid sentences in the paragraphs help to support the main point.
• The next paragraph can either continue the previous idea or introduce the next idea. When discussing two different topics, it is advisable to use paragraph breaks.
• For this essay, take into account the variety of foods eaten by humans.
• Avoid picking only a specific food group or type of food because a healthy balanced diet includes a variety of food and food groups.
• List out different unhealthy foods and talk about the harms of indulging in junk food.

Here are 10 lines on healthy food suitable for an essay for classes 1 and 2. It will help kids get a better understanding of the topic.

• Our bodies need healthy meals to function properly.
• Healthy food contains all of the nutrients that our bodies require, such as protein, vitamins, lipids, and carbohydrates.
• Protein in our diet aids our bodies in the restoration of damaged or dead cells.
• Carbohydrates provide us with energy to prepare for our everyday tasks.
• Vitamins protect us from ailments and improve our bones.
• Healthy food prevents us from being dull and lethargic.
• A good diet keeps us both mentally and physically fit.
• Fruits, vegetables and grains in their natural form are healthier.
• Fried and sugary foods cannot be considered healthy.
• We should avoid junk food to stay healthy.

Here is a short paragraph about healthy food. Children can use it as a guide while writing their essays.

Eating healthy food prevents the accumulation of toxins in the body, and prevents several other issues, such as boosting cholesterol levels, early onset of obesity, and heart health issues. However, most individuals nowadays, particularly mothers, are interested in eating healthy foods. There is more awareness, especially when it comes to children. Mothers are interested in trying a range of foods throughout the week to provide helpful and healthy nutrients that will assist their kids and the rest of the family to grow. Eating healthy foods keeps the mind alert and refreshed and the body energetic throughout the day.

This section will cover a short essay outlining the significance and benefits of eating healthy food for kids. It will inform kids about the short essay format on healthy food.

Everyone has the option of being healthy. The majority of people desire to live a healthy lifestyle. Healthy nutrients are essential for raising a healthy child. Eating healthy food helps us avoid health problems. Consuming nutritious food is the only way to maintain a healthy lifestyle. We can live a disease-free life by eating high-quality, nutritional food. The correct amount of nourishment is found in a healthy balanced diet.

Carbohydrates, proteins, vitamins, and minerals are abundant in healthy diets and are useful in providing a well-balanced diet. Organically-grown foods are better options. Healthy food is becoming increasingly important. As pollution levels rise, there is a greater risk of contracting various diseases. So eating a balanced, nutritious meal daily will help keep you healthy.

Below is an outline of an essay on healthy food for class 3.

Food gives us the energy we need to work. A healthy diet includes the right amount of nutrients to keep our bodies in good shape. To stay active, we need to eat healthy food. A healthy diet is one of the most important aspects of human health that can be seen and felt.

Benefits Of Healthy Food

Eating healthy food has numerous advantages for humans as our physical and emotional health are influenced by what we consume. We can lower our risk of contracting diseases by eating nutritious fruits and vegetables and improving our immunity. Green vegetables, for example, aid in the maintenance of strength and vigour.

Furthermore, certain healthy foods help prevent long-term ailments such as diabetes and high blood pressure. Obesity, too, is one of the most pressing issues. Obese people tend to eat a lot of junk food. Sugar, salt, fats, and other ingredients in junk food contribute to obesity. Healthy food can help you prevent all this because it is free of harmful ingredients. It may be more expensive than junk food, but it is more wholesome. As a result, if you exclusively eat nutritious foods, you will save in the long term. Besides, good health is the best investment, isn’t it?

What Are The Types Of Healthy Foods?

Grains, legumes, vegetables, fruits, milk, eggs, and meat are all healthy foods. All of them are necessary for a well-balanced diet. All of these foods are balanced in terms of their carbohydrate, protein, fat, mineral, and vitamin content. Green leafy vegetables and organic foods are also very healthy with numerous benefits. Along with eating healthy foods, it is critical to drink enough water to assist in proper digestion.

What Are Junk Or Unhealthy Foods?

Processed food and food with large amounts of sugar are considered junk or unhealthy. Food such as burgers, pizza, and chips are considered junk. Food that contains a lot of artificial flavourings and colours is also harmful. Unhealthy food tastes nice because it contains a lot of oil and spices, but those ingredients have many ill effects. It causes a lot of ailments. Junk food is very bad for our health and makes us sluggish and inactive. If we eat such harmful foods daily, our hearts will also cease operating correctly.

Good Eating Habits

There are a few things to follow to maintain a healthy and balanced diet:

• Breakfast, lunch, and dinner are the three main meals to eat regularly.
• We can consume various types of nuts and fruits if we are hungry in between meals.
• Eat moderate amounts of food to suit your body’s needs and avoid overeating to reduce the risk of obesity, and prevent a variety of disorders.
• Avoid restricting yourself from particular foods. Avoid eating foods heavy in fat, sugar, and salt.
• Because water is so important to the human body, drink plenty of it and include it in a healthy diet.
• We benefit from a variety of healthy foods providing the body with the necessary energy to engage in all kinds of activities completely.

This essay will help your child understand the importance of eating healthy. It will also help your child distinguish between healthy and junk food to make wiser food choices even in the absence of an adult or a parent. They will also be encouraged to eat more healthy food as the essay will teach them the harms of eating a lot of junk or unhealthy food.

When children compose essays, it will help them enhance their mental abilities. As they think about everything they observe and write it down on paper, your child’s observation skills improve. As the language grows, so does their thought process. When your child thinks and writes, it improves their ability to think creatively. Your child’s character and personality development will gain a positive direction.

Essay On ‘My Favourite Food’ for Classes 1, 2 & 3 Essay On My Favourite Fruit “Mango, Apple, Strawberry & Orange” for Children Essay On The Mango For Classes 1, 2 & 3 Kids

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Short Story On Fruits For Kids

The short story on fruits discusses why eating fruits is important for children and how much harm it can bring if the children eat junk food all the time. 

It explains the importance of eating fruits and vegetables to live disease-free lives.

Children can learn the harmful consequences of eating junk foods.

Children will learn that the best cure for any disease is to eat healthy fruits and vegetables.

Introduction To the Short Story On Fruits

The short story on fruits is one of the best short short stories examples written for small kids that can be either narrated or read to them. This story is a "moral" story that, like any other moral story, aims to teach good values to the children to help them become healthy and joyful human beings in the future. This story revolves around a boy who gets trapped in the evil plan made by the witches to make all the people unhealthy. It teaches the students the importance of eating fruits and vegetables. The students learn the importance of being physically fit through this story. The content tries to communicate the story of fruits and vegetables in a language that can be very easily read and understood by the children who can also comprehend the morals in it.

Summary- The Short Story On Fruits

Many years ago, people lived healthily and everyone was joyful. Everyone used to exercise daily and they enjoyed leaping and playing around. The earth was the happiest place and this made the witches furious. They wanted to harm the people and make problems for them. The worst witch was the Surface who had very cunning ideas. One day, she suggested all the witches combine their energy and make a potion that would take away the desire of the people to live happily. So, all the witches got down in the forest to make an evil spell. The spell was so powerful and full of energy that when one of the witches got a word wrong, there was a big explosion. The explosion had destroyed the forest. The explosion turned all the witches into little creatures just like germs and left them trapped in a green liquid inside a small bottle. The witches remain trapped in the bottle for long centuries.

One day, a small kid found the bottle. The boy thought that there was a soft drink inside the bottle and he drank it. The evil witches took advantage of this situation and even though they were tiny and couldn't hurt anyone, they learned a way to change the likes and dislikes of the boy to get him to do what they wanted. In a few days, the boy no longer wanted to eat healthy fruits and vegetables. All that he wanted to eat was junk food including ice cream, candy, burgers, and pizza. There was a nibbling feeling all over his body. He no longer wanted to enjoy the company of his friend and didn't exercise at all. He just wanted to remain in the house all the time. His life became more and more boring. He fell ill and had no desire to do anything. The evil potion had worked. The worst thing was that the witches started spreading around just like a virus and they made everyone ill.

After a long period, doctor Fitton-Healthy with the help of his microscope discovered that the witches had caused this disease. No vaccine could cure the people but the doctor discovered that the witches could not stand healthy and physically fit people. The best cure was to eat fruits and vegetables and exercise a lot. When a person would become healthy, the witches would leave their body. From then on, the best remedy was not injections or pills but just a little bit of some effort to eat fruits and vegetables and do some exercise. Whoever came to seek the advice of the doctor, ended up living a healthy life.

Given below is a graphic representation of short story on fruits .

Moral of the Short Story On Fruits

With every story of the kids, an inherent moral lesson is attached to it. The story emphasizes the importance of being healthy and eating healthy. Fruits and vegetables are an important part of a diet and they can help to prevent many problems. Children should not forget that "an apple a day keeps the doctor away".

Note To Parents

The moral stories and lessons can help in the overall development of the personality of the kids. The stories are a great way to convey what is right and wrong for the kids. For example, the short stories on fruit convey how junk food is unhealthy for children and emphasizes the importance of physical fitness in their life.

FAQs on Short Story On Fruits For Kids

1. Why are the witches furious in the beginning?

The witches are furious in the beginning because everyone lives a healthy and happy life. All the people eat fruits and vegetables and exercise a lot. Seeing the happiness of the people, the witches become furious.

2. What happened when the witches planned to create an evil potion?

When the witches planned to create an evil potion, one of the witches said the wrong word which led to a huge explosion. This explosion had destroyed the forest.

3. What was the boy advised by the doctor?

The boy was advised by the doctor to eat healthy fruits and vegetables. The doctor also told him to maintain his physical fitness because that would keep the witches away from him.

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Short essay on The Value of Vegetables and Fruit

Short essay on The Value of Vegetables and Fruit. Doctors say that everyone should take more vegetables and fruit than rice or wheat.

Rice and wheat contain much carbohydrate which is quite essential for energy. But more of rice and wheat and less of vegetables and fruit is not a balanced diet. Vegetables and fruit contain nutrients like vitamins, calcium, iron, phosphorus, folic acid, iodine, magnesium, zinc etc. Green leafy vegetables contain a lot of nutrients, especially calcium and iron. We should take one type of green leafy vegetable every day. Spinach is quite good for health.

The cereals such as Bengal- gram, beans, black-gram, horse-gram, maize, millet, raga, red- gram etc., contain much protein which is essential for our growth. Iron and calcium contribute to healthy bones. Asafetida relieves gas from the stomach. Urinal, cabbage, carrot and cluster-beans contain fibrous substance which gives a person relief from constipation. Cucumber, horse radish, lady’s finger, potato, tomato, snake-gourd etc. should find a place in our food items often. All the fruits are good for health. Many of us do not have the habit of eating fruit. This is very bad. Taking orange, apple, plantain, grapes etc. will keep us healthy.

Image Source : bettaveg.co.uk

It is a habit with youngsters to drink in summer cold drinks. Instead of cold drinks they may take coconut water, buttermilk or milk. There was a legal case some time ago against the manufacturers of the cold drinks. It was alleged that some cold drinks contain a little quantity of pesticide. A little pesticide is added to some cold drinks to give a kick to the persons who drink them. Fruit juices of any fruit like orange, apple, pineapple, pomegranate, grapes, tomato, lemon etc. are quite good for health.

If we change our food habits we can get rid of many diseases by getting the essential nutrients from the food we eat. Youngsters should learn the habit of taking enough vegetables and fruit.

In these days boys and girls like to have junk food now and then. Junk food is described in the dictionary as food of low nutritional value. Boys and girls eat fried chips, cheese balls, ice creams of different varieties, chocolate bars etc. Youngsters habitually eat these things which are not good for health. Eating chocolates often spoils the teeth, it is said. There was a lengthy article in a newspaper advising youngsters not to eat junk food and chocolates. The author of the article has advised the youngsters to eat fruit. In fact at least one kind of fruit should find a place in our food items daily.

Some boys and girls these days say they like only urinal, potato or drumstick. They should take all kinds of vegetables. It is said that the colour of the vegetables denotes their particular nutrient value. The violet or the green colour of urinal denotes a particular nutrient, the green colour of cluster-beans or snake-gourd denotes a particular nutrient. Youngsters should be advised to avoid junk food and take vegetables, fruit and nuts.’

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