It is National Nutrition Week, with the theme “Eat more vegetables and fruit every day”.
Fruits and vegetables contain a variety of vitamins, minerals and antioxidants which can reduce the risk for diseases such as atherosclerosis (thickening of artery), cancer, cardiovascular, inflammatory, and neurodegenerative diseases.
Table 1: Health benefits of fruits and vegetables
| Colour | Food example | Health Benefit |
| Purple/Blue | Beetroot, egg plant | Reduce risk of cancer, stroke, and heart disease |
| Red | Tomato, watermelon, red grapes, radish | Reduce the risk of cancer and improves heart health |
| Orange/yellow | Carrot, lemon, pineapple | Maintain healthy eyes |
| Brown/white | Banana, garlic, onion, ginger | Antiviral and antibacterial properties |
| Green | Broccoli, green apples, spinach, green pepper, lettuce, cucumber | Anti-cancer |
Other benefits of consuming fruits and vegetables:
- Improve lifespan
- Improve cardiovascular health
- Improve mental health
- Assist in weight management
Benefits of fruits specifically:
- Contains potassium, needed to reduce the effect of bone loss
- It stimulates memory recall, which assist in optimal brain function
- Provides fiber that assist in a healthy digestive system
- Provides vitamins and minerals
Benefits of vegetables specifically:
- Improve overall health
- Protect body organs
- Assist with weight control
- Promote healthy skin and hair
- Contain antioxidants that prevent disease
- Assist in digestion by preventing constipation
By, Colette Dreyer RD (SA)
1. del Río-Celestino M, Font R. The health benefits of fruits and vegetables. Multidisciplinary Digital Publishing Institute; 2020.