The World Health Organization recommends consumption of at least 400grams of fruits and vegetables per day to improve overall health and reduce risk of some non communicable illnesses like heart diseases, diabetes, obesity and some types of cancer.
Inadequate fruits and vegetable consumption is among top 10 risk factors of global mortality, with conditions associated with low fruits and vegetable consumption causing approximately 1.7 million deaths.
Since fruits and vegetables are low in fat and calories and are loaded with fibre and water they help create a feeling of fullness which helps prevent excess calorie consumption and subsequent weight gain.
Soluble fibre supports the digestive system and aids in regulation of blood glucose levels by delaying release of glucose into the blood stream reducing the risk of type 2 diabetes.
A serving of vegetable is equivalent to one cup of uncooked, or half a cup of cooked green leafy vegetables while a serving of fruits is equivalent to one medium whole fruit of half a cup of chopped fruits.