Vegetables and Fruits: How Important are they for Our Health?

Our life in today’s modern world is getting faster, busy, hectic, bore and very unhealthy with lots and lots of stress.

Result: We are eating junk unhealthy foods which result in diseases and unhealthy body. Vegetables and fruits are the options, which helps us to combat many problems which we are facing with our health and which is due to our unhealthy eating habits.

How they are Beneficial for Our Health


Since they are nutrient-rich food with very fewer calories as they have ample amount of vitamins and minerals, vegetables deliver ample amount of vitamins including folate, vitamin A, vitamin B6 and vitamin K as well as carotenoids like beta carotene from carrots, lycopene from tomatoes, zeaxanthin from green veggies, lutein from spinach and collard greens.

1. Vitamins

High level of vitamin K in vegetables makes them an ideal way to prevent problems of bone and joints. For good health of bones vitamin K is very necessary as it produces “Osteocalcin” which is a protein mandatory for bone health to give them the best density and makes bone strong. Middle age women, whose bones get weaker as they grow old, vitamin K is an absolute necessity for them.

2. Lycopene and Beta Carotene

Lycopene is necessary for your eyes which protects you from problems of vision which is in abundance in tomatoes.

Beta carotene which converts into vitamin A is an immune booster, the quantity of Beta carotene presents in abundance in green and leafy vegetables. To avoid health hazards like blindness and other illnesses it is very necessary to include vegetables in your daily diet.

3. Preventing Cancer

Isothiocyanates and indoles are the components that have protective properties to cope with colon cancer, skin cancer and other types of cancers also which are present in broccoli, cabbage, Brussels sprout, cauliflower.

Sulforaphane which is a cancer-protective substance found in broccoli is found more in broccoli sprouts rather than matured broccoli, fatal diseases like cancer are also reduced by sulforaphane.

4. Hypertension Treatment

Food rich in unsaturated fats and nitrate which is found in green leafy vegetables is very beneficial for protecting us from hypertension.

5. Fit Forever

Eating vegetables is a healthy way to maintain and lose weight as they are very less in calories and hence, they help you to lose weight easily as compared to other food,

There are 2 kinds of vegetables starchy and non starchy, they both are good for health but you keep vigil on your intake of starchy vegetables as they have more amount of sugar in it so to eat them in huge quantity maybe not in favor of getting the fit, as your sugar intake can be little bit higher than non starchy vegetables, so eat them but in less quantity, peas, potatoes, and yams are some of the starchy vegetables you should take in few quantities if your target is to lose weight.

No starchy vegetables are a very good source of high nutritional value with fewer calories they help you to reduce weight quickly and good for the size of your tummy as mushrooms, carrots, cucumbers, cauliflower, cabbage, radishes, green beans.

6. Dietary Fiber

No starch polysaccharides (NSP)as vegetables have a huge quantity of soluble as well as insoluble dietary fiber, this dietary fiber helps in retaining natural moisture content in the fecal matter by absorbing the extra water in your colon.

7. Amino Acids

A vegetarian diet also has protein-rich vegetables, which have amino acids and proteins if you are pure vegetarian and do not consume non-vegetarian diet then you must include in your diet vegetables which are rich in protein, plenty of spinach and beans with some leafy vegetables are required to be in your diet for a protein-rich diet.

8. Treat Cancer with Allyl Sulfides

Allyl sulfides helps us in preventing against the fatal diseases like cancer by protecting the digestive tract, stomach, and also helps us in lowering our blood pressure. Onions, garlic, chives, scallions are some veggies which help us in treating the menace of cancer.

Vegetables and Fruits

Fruits for Health

They are parts of a plant or tree which have seeds in them, this part of the plant is edible fleshy part as it is in variety of flavors and tastes which varies from one to another as sweet, bittersweet, sour, etc. they are a good source of vitamins and minerals.

Benefits of Eating Fruits

Emotional and mental health is directly associated with the eating of fruits as it promotes mental health hence a person feels happy after eating fruits.

1. Good for Heart

Fruits rich in flavonoids, carotenoids, fiber, magnesium, potassium, and fibers fruits also contain vitamins like vitamin A, vitamin B6, vitamin E, vitamin K, vitamin C, and folate helps to regulate cholesterol level and helps in preventing diseases like heart attack, stroke, etc.

2. Energy Booster Fruits

Without spending time on making meals in between your work or even while doing an international event of athletic, in these kind of situations you can take fruit as a very healthy option as even high-level athletes prefer eating some banana or apple to boost their energy in between their event as fruits are loaded with many vitamins, antioxidants, minerals in a single entity that is fruit.

3. Cancer

When we eat fruits regularly, the hepatoprotective properties found in fruits like oranges, tangerines and other citrus fruits can shun away cancers of liver and breast.

4. Kidney Stones

People suffering from painful conditions in kidneys problem should eat fruits because fruits are very low in sodium and rich in vitamin C which helps you in treating the stones in kidneys.

As fruits are rich in dietary fiber, they help in improving the digestive system of the body, thus reducing the chances of constipation and diverticulosis. To regulate the potassium in control and maintaining blood pressure, fruits are good as they are natural sources of potassium.

Eating vegetables and fruits is considered as one of the best practice and advised by physicians, cardiologists and by Ayurveda`s perspective also, promotes fresh veggies and fruits as one of the best things to consume and have it in the daily menu of your meals to shun away with health problems and diseases.


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Dr. Vikram Chauhan

Dr. Vikram Chauhan (MD-Ayurveda) is an expert ayurvedic doctor based in Chandigarh, India and doing his practice in Mohali, India. He is spreading the knowledge of Ayurveda - Ancient healing treatment, not only in India but also abroad. He is the CEO and Founder of Planet Ayurveda Products, Planet Ayurveda Clinic and Krishna Herbal Company. Read More

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