Building a healthy diet: fruits and vegetables

Eating a well-balanced diet is essential for good health. Even if you do nothing else to change your diet, eating more fresh fruits and vegetables will make a huge difference in your health and vitality.

What we were told when we were children is true – eating your greens is good for you. Here's why.

• The fibre contained in leafy green vegetables acts like a scrubbing brush in the gut, helping to reduce the absorption of microbial toxins into the body.
• Eating more fruits and vegetables satisfies your hunger and means you'll be less likely to reach for high-fat, high-sugar and low-fibre foods.
• Eating a diet high in unprocessed and natural foods is one of the best things you can do for your health, along with getting enough exercise and getting sufficient rest.
• Green leafy vegetables are high in folate and iron and assist in healthy cell development.
• The phyto-chemicals in vegetables and other plant foods may help to ward off the toxic effects of ozone, the main component of smog, smoke and environmental pollution.

Tip: A diet rich in fruits, vegetables, whole grains and legumes can reduce the risk of breast cancer.

Not all vegetables are alike. Here's a brief overview of how your body benefits from different kinds of vegetables.

• Red, yellow and orange vegetables: Protect against heart disease, diabetes and arthritis. Also help protect vision.
• Green leafy vegetables and cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, cabbage): Neutralize free radicals and stimulate anti-cancer enzymes. Helpful in preventing asthma.
• Allium vegetables (onions, garlic, leeks, chives): Fight against infections, boost cardiovascular health and lower "bad" LDL cholesterol. Have anti-inflammatory properties.
• Asian mushrooms (shiitake, enoki, oyster, wood ear, maitake): Protect against viruses and tumours. Boost immune system function.
• Sea vegetables (agar-agar, dulse, nori, kombu, wakame, arame): Promote strong bones, help prevent colon cancer, lower LDL cholesterol and improve insulin sensitivity.

The beautiful colours of fruits and vegetables, created by plant nutrients called carotenoids, confer different health benefits and disease protection. Aim to have at least one serving of fruits and vegetables, raw or cooked, from each colour every day.

Fruit

• Apples
• Grapes
• Honeydew melon
• Kiwifruit
• Limes
• Pears

Vegetables

• Artichokes
• Arugula
• Asparagus
• Avocado
• Beans
• Bok choy
• Broccoli
• Broccolini
• Brussels sprouts
• Bell peppers
• Cabbage
• Celery
• Cucumber
• Endive
• English spinach
• Lettuce
• Okra
• Parsley
• Peas
• Watercress
• Zucchini

Fruit

• Apples
• Blood oranges
• Cherries
• Cranberries
• Grapefruit (pink)
• Grapes
• Pomegranates
• Raspberries
• Rhubarb
• Strawberries
• Watermelon

Vegetables

• Beetroot
• Bell peppers
• Cabbage
• Chilies
• Onions
• Potatoes
• Radicchio
• Radishes
• Tomatoes

Fruit

• Dates
• Lychees
• Raisins
• Sultanas

Vegetables

• Cauliflower
• Jerusalem artichokes
• Mushrooms
• Onions
• Parsnips
• Potatoes
• Spring onions
• Turnips

Fruit

• Apricots
• Bananas
• Cantaloupe
• Grapefruit
• Lemons
• Mangoes
• Nectarines
• Oranges
• Passion fruit
• Papaya
• Peaches
• Pears
• Persimmons
• Pineapple
• Tangerines

Vegetables

• Bell peppers
• Carrot
• Pumpkin
• Squash
• Sweet corn
• Sweet potatoes
• Turnip

Fruit

• Blackberries
• Blackcurrants
• Black cherries
• Blueberries
• Figs
• Grapes
• Plums
• Raisins

Vegetables

• Eggplant
• Potatoes

Tip: Eat apples to your heart's content. They contain pectin, a soluble fibre that helps to lower your cholesterol.

The world of fruits and vegetables is colourful, diverse and full of health, so be sure to make it a big part of your daily diet!