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Importance of fruits and vegetable in your diet

No one disputes that consuming fresh fruit and vegetables can help improve health and increase longevity. But most people don't know that, when it comes to nutrition, all produce isn't created equal. Indeed, some fruit and vegetables are much more nutritionally dense than others. Given that we tend not to eat all of the fruit and veggies that we should, it's important to make sure that those we choose pack the biggest nutritional bang possible. Here are some that always come out on top:

Vitamin B6: To a large extent, Americans get most of their B vitamins from fortified cereals. The Vitamin B group is critical to many cell functions, and is instrumental in, for example, carrying oxygen to tissues. Good sources of Vitamin B6 include potatoes (35% RDA) and bananas (34% RDA). Folate, another B vitamin, can be found in spinach, asparagus, mustard greens, green peas, and broccoli.

Vitamin E: Vitamin E is known for its antioxidant properties and protects cells from the effects of free radicals. Spinach and other leafy green vegetables, broccoli, kiwifruit, and mango are all good sources of Vitamin E.

Vitamin A: When it comes to Vitamin A, which plays a critical role in many of the body's functions, including vision, bone growth, and the immune system, carrots always win the race. A half-cup of carrot juice provides 450% of the recommended daily allowance (RDA) of Vitamin A; one raw carrot will give you 175% of the RDA. Spinach, kale, cantaloupe, pumpkin, and apricots come in a respectable, though distant, second. There's only one food that beats out carrots: beef liver. Really, which would you rather have?

Iron: This abundant metal is critical in delivering oxygen to tissues, as well as in cell growth. Legumes (like beans and lentils) are great sources of iron, as is spinach. Popeye needed to keep the blood flowing to his muscles, right?

Magnesium: About half of the body's magnesium is in the bones, but the other half helps keeps organs functioning smoothly, the metabolism humming along, and tissues healthy. When it comes to fresh produce and magnesium, the greener the better. That's because the molecules that give green vegetables their color contain magnesium. However, bananas, potatoes, and avocados also contain magnesium.

Vitamin C: Vitamin C is crucial for a healthy metabolism and is has wonderful antioxidant properties. Although we often association the vitamin with citrus fruits like oranges, there are many other fresh fruit and vegetables that have higher concentrations of Vitamin C. Guava, red peppers, and blackberries are wonderful sources of Vitamin C, as are broccoli and kiwifruit.

It's important to keep in mind that, if you want to get the most vitamins and minerals from your produce, you should eat it raw. Cooking vegetables drastically reduces their nutritional content, so if you must cook them, try stir-frying or steaming. Likewise, because many nutrients sit close to the skins of vegetables, try to avoid peeling them. Instead, give them a quick scrub with a veggie brush and some water, and eat the skins and all.

The reason fruits and vegetables are so important is that they are packed with micronutrients that help your body to support specific systems.

They are also a great source of fiber. Plus fruits and vegetables are your best source of carbohydrates. Your body needs carbohydrates to produce energy. The carbs you get from produce are easier to digest than those you get from grains. (Carbs in grains are denser and "sticky," which makes them hard for your body to use.)

Here are five recommendations for the types of fruits and vegetables you should reach for most often. These will help your body fight disease, they'll lower your levels of inflammation, and they'll generally improve your health.

Berries Brightly-colored berries like cranberries and blueberries are packed with antioxidants that help your body to fight disease and lower inflammation. In fact, when it comes to antioxidants, berries deliver the most of any fruit or vegetable.

Research shows that compounds in blueberries help your brain to stay healthy. 1 As you age inflammation and oxidation take a toll on your brain, even if it is disease-free. Your motor skills, cognitive function, and memory may all suffer. However, blueberries can make a difference. The polyphenols in blueberries help protect against diseases like Alzheimer's, they prevent age-related declines in function, and they may even help the brain to work better by enhancing its neuronal communication.

Other studies suggest that cranberries and blueberries both may protect against certain cancers, against heart disease, and against stroke. 2

In addition to all this, berries are rich in soluble fiber, which can improve your digestion and help to lower cholesterol levels.

Cherries Cherries are rich in the antioxidant compound, anthocyanin. This compound may help relieve the pain and inflammation associated with arthritis. In animal studies, researchers found that anthocyanin significantly improved the symptoms of arthritis. 3

In addition to anthocyanin, cherries contain a broad spectrum of flavanoids and phytochemicals-these are micronutrients that work as very specific antioxidants in your body. Together they can make a positive difference to your health at the cellular level.

Cruciferous Vegetables Vegetables like broccoli, cauliflower and asparagus are rich in a compound called diindolylmethane, or DIM for short. DIM converts into indole-3-carbinol in your body. This compound helps to remove aggressive estrogen from your system. It also helps prevent new aggressive estrogens from being absorbed into the body.

This does your body two favors. First, it helps to bring your hormones into better balance. Second, aggressive estrogens are associated with breast and prostate cancers, so cruciferous vegetables help protect you from these deadly diseases.

Tomatoes These tasty, versatile vegetables (or fruits, depending on who you ask) are rich in lycopene. Lycopene may reduce your risk of a number of cancers including colon, breast, prostate, and skin cancer.

Tomatoes are also a good source of vitamin C, an antioxidant that serves many purposes in your body. It boosts the immune system, improves the health of your skin, and fights against many cancers.

Nuts Okay, nuts aren't technically a fruit or a vegetable, but they do grow on trees, so I'm making an exception. Nuts are a rich source of minerals. Brazil nuts, for example, are one of the best available sources of selenium. Nuts can also provide calcium, zinc, iron, copper, and manganese. In fact, a 100 gram serving of mixed nuts a day delivers your daily-recommended amounts of all these important minerals. 4

Food is your absolute best source of the many nutrients your body needs for optimum health. These five foods will give you a wide variety of micronutrients, antioxidants, and minerals-the building blocks for a healthy, disease-free body.

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See also: Eating healthy and weight loss