Fruit and vegetables - Better Health Channel

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Summary
Read the full fact sheet
Fruits and vegetables contain important vitamins, minerals and plant chemicals. They also contain fibre.
There are many varieties of fruit and vegetables available and many ways to prepare, cook and serve them.
A diet high in fruit and vegetables can help protect you against cancer, diabetes and heart disease.
Eat 5 kinds of vegetables and 2 kinds of fruit every day for good health.
Most Australians do not eat enough fruit and vegetables.
When buying and serving fruit and vegetables, aim for variety to get the most nutrients and appeal.
On this page
About fruit and vegetables
Vitamins and minerals in fruit and vegetables
Fruit and vegetables for good health
Fruit and vegetables and protection against diseases
Types of fruit
Types of vegetables
Legumes
Colours of fruits and vegetables
Selecting fruits and vegetables
Fruit and vegetable serving suggestions for your family’s health
Preparation and cooking of fruit and vegetables
Daily allowances of fruit and vegetables
Where to get help

About fruit and vegetables
Fruit and vegetables should be an important part of your daily diet. They are naturally good and contain vitamins and minerals that can help to keep you healthy. They can also help protect against some diseases.
Most Australians will benefit from eating more fruit and vegetables as part of a well-balanced, healthy diet and an active lifestyle. There are many varieties of fruit and vegetables available and many ways to prepare, cook and serve them.
Fruit and vegetables are best bought when they are in season. Otherwise, try frozen or canned vegetables as they are just as nutritious and budget-friendly as well.
You should eat at least 5 servings of vegetables and 2 serves of fruit each day. Choose different colours and varieties.
If you are someone who doesn’t look forward to eating fruit or vegetables, start slowly with those you do like. Try serving, flavouring or cooking them in different ways. You can also disguise them in sauces, minced meals or curries.
Vitamins and minerals in fruit and vegetables
Fruits and vegetables contain many vitamins and minerals that are good for your health. Many of these are antioxidants, and may reduce the risk of many diseases:
vitamin A (beta-carotene)
vitamin C
vitamin E
magnesium
zinc
phosphorous
folic acid.
Folic acid may reduce blood levels of homocysteine, a substance that may be a risk factor for coronary heart disease.
Research has shown that consuming these nutrients as food, within fruits and vegetables, is more beneficial for health than consuming them as supplements.
Fruit and vegetables for good health
Fruits and vegetables are low in fat, salt and sugar. They are a good source of dietary fibre, which can make you feel fuller for longer and prevent overconsumption of food. As part of a well-balanced, healthy diet and an active lifestyle, a high intake of fruit and vegetables can help you to:
reduce obesity and maintain a healthy weight
lower your cholesterol
lower your blood pressure.
Fruit and vegetables and protection against diseases
Vegetables and fruit contain antioxidants and phytochemicals, or plant chemicals. These biologically active substances can help to protect you from some diseases.
Scientific research shows that if you regularly eat lots of fruit and vegetables, you have a lower risk of:
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