Fruit and Vegetables

Which nutrients are provided?

The main nutrients provided by this group of foods are vitamin C, carotenes, folates, carbohydrate and dietary fibre.

Vitamin C is needed for the production of collagen which is used in the structure of connective tissue and bones. It is necessary for wound healing and helps the absorption of iron from non-meat sources. It also helps to prevent oxidative damage, therefore it may decrease the risk of chronic diseases such as heart disease and cancer.
Carotenes help prevent oxidative damage. They also contribute towards vitamin A function.
Folates are needed for the formation of blood cells. They also help reduce the risk of neural tube defects in early pregnancy.
Carbohydrate is needed in the diet to provide energy. Starchy carbohydrates are broken down and converted to glucose, which is either stored as glycogen in the liver and muscles or is circulated in the bloodstream where it can enter cells and be used as energy.
Dietary fibre is not absorbed but passes through the gastrointestinal tract, helping to keep it healthy before being excreted.
Although not classified as nutrients, phytochemicals are compounds commonly found in plant foods that may have beneficial effects on health, helping to protect against a number of diseases such as heart disease and cancer.

Eat a wide variety of fruit and vegetables and aim to have at least five portions every day.
Try not to eat the same ones every day.
All types of fruit and vegetables count, including fresh, frozen, canned and dried.
Fruit juice counts but only as one portion, however much you drink in a day.
Beans and pulses count but only as one portion however much you eat in a day.
Increase consumption of fruit and vegetables by adding them to dishes such as curries and stews or blend them into soups or smoothies.
Add vegetables to the top of pizzas and add fruit purees and stewed fruit to puddings.
Try to avoid adding fat or creamy sauces to vegetables, or adding sugar or syrup to fruit