Fruits and vegetables, nature’s wonder foods….

Fruits and vegetables, nature’s wonder foods

Fruits and vegetables are the gifts of God as they are rich in carbohydrates, vitamins, minerals, fibre and antioxidants. Eating them regularly and in the right amount can be beneficial. They can help prevent several chronic diseases like cancer, dyslipidaemia, osteoporosis, hypertension, also known as high blood pressure and cardiovascular diseases. It also helps in resolving constipation since fibre forms the bulk and reduces the intestinal transit time. Thus, leading to a gradual absorption of nutrients via the intestine. Fruits and vegetables as per dietary instructions along with adequate physical activity (i.e. the physical activity of at least 30 minutes per day) can help reduce the weight and obesity. Weight reduction in a healthy way can improve the cognitive function, performance and can lead to a healthy stress-free life.

Daily recommendations

Amount of fruits and vegetable a person needs per day varies with the age, gender and the level of physical activity. As per, every person on average needs the fruits around 1 to 2 cups and on average 1 to 3 cups of vegetables, each day. But again, this can vary from individual to individual. Following are the daily recommendations of fruits and vegetables based on age and gender, by



Groups Age (years) Fruits (cups) Vegetables (cups)
Children 2-3 1 1
4-8 1-1.5 1.5
Girls 9-13 1.5 2
14-18 1.5 2.5
Boys 9-13 1.5 2.5
14-18 2 3
Females 19-30 2 2.5
31-50 1.5 2.5
51 + 1.5 2
Males 19-30 2 3
31-50 2 3
51 + 2 2.5





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