Fruits and vegetables are an essential part of a nutritious diet. They contain vitamins, minerals, fiber, and other nutrients.
Although both form the basis of a nutritious diet, fruits and vegetables have classifications based on their botanical structure. The fruits that people eat are the seed-bearing structure in flowering plants, while vegetables consist of the stems, leaves, and other components of edible plants.
The Department of Agriculture recommends that adults consume between 1.5 and 2.5 cups of fruit a day.
In addition to fruit, they should try to eat 2 to 4 cups of vegetables. These recommendations vary based on a person’s age, weight, and gender.
According to a
The survey showed that only 12.2% met the daily intake of fruits, while 9.3% met the daily intake of vegetables. Access is likely to be a problem, as only 7% of adults near or below the poverty level reported eating the required amount of vegetables per day.
Read more to learn about the differences between fruits and vegetables, the health benefits of both, and affordable ways to consume more fruits and vegetables.
Fruits and vegetables include
Fruits come from the flowering part of a plant and contain seeds. Rather, vegetables are the edible parts of a plant, such as the leaves, stem, roots, and bulbs.
People often associate fruits with sweetness and vegetables with a tasty flavor. Although this is usually true, botanists classify some salty products as fruits, such as tomatoes.
Salty fruits and sweet vegetables are sometimes confusing about their ranking. Additionally, botanists and culinary experts disagree on the classification of some fruits and vegetables, further complicating matters.
Botanists classify fruits and vegetables according to the part of the plant they originate from. However, chefs use flavor profiles, such as sweet or salty, to decide whether something is a vegetable or a fruit.
Here are some fruits and vegetables that fall into two different categories that people often confuse.
Tomato
While the tomato is
FoodData Central (FDC), the U.S. government’s central nutrient database, ranks
Cucumber
According to the FDC, cucumbers are also vegetables.
Nevertheless,
Rhubarb
People may view rhubarb as a fruit due to its distinctive taste and role in various baked goods.
Although the FDC also classifies it as a fruit, botanists disagree. The part of rhubarb that people eat is the stem, so it is a vegetable, not a fruit.
Green beans
Most people consider green beans to be vegetables and
Regardless, green beans grow from the flower of your plant and contain beans, which are its seeds. This turns them into a fruit.
Peppers
Bell peppers have seeds inside and grow from the flower of the plant, turning them into a fruit. However, the FDC classifies them as vegetables.
Regardless of their technical classification, fruits and vegetables are excellent sources of vitamins, minerals, and fiber.
Many experts say that when it comes to eating a nutrient-dense diet, a person should aim to “eat the rainbow.” This is because colored vegetables
For example, red and orange vegetables are rich in antioxidants and carotenoids. Blue or purple vegetables are rich in
Fruits also contain several beneficial nutrients. For example, many citrus fruits, such as oranges, grapefruits, and limes, contain vitamin C, an antioxidant that helps body tissues grow and repair themselves.
Both fruits and vegetables provide health benefits.
Bone health
Humans need calcium to build and maintain strong bones. Occurs naturally in broccoli and dark green leafy vegetables, such as
Immune health
Vitamin C plays a
Fruits rich in this vitamin include:
Digestion
Both fruits and vegetables are excellent sources of fiber. However, people need to consume products in their whole state, not in juice form, to get the most fiber.
Fiber prevents blood sugar spikes by slowing down the digestive process and also helps the digestive system function properly. Broccoli, pumpkin, pears, and apples, among other products, are rich in fiber.
According to a
People who live in food deserts are at a significant disadvantage. These are areas where people have limited access to nutritious food.
A nutritious diet can be difficult to achieve considering these access barriers. However, the following strategies can help alleviate some of these challenges.
Choose inexpensive products
Some products, like asparagus and berries, can be expensive. People looking to stretch their grocery budget can try shopping for more affordable options.
Although the least expensive items vary by location and season, some of the more affordable fruits and vegetables include:
- watermelon
- apples
- bananas
- pineapple
- peaches
- potatoes
- dry beans
- carrots
- cabbage
- frozen mixed greens
Learn more about eating nutritious food on a budget.
Verify eligibility for food assistance
People who live in the US may be eligible for the Supplemental Nutrition Assistance Program (SNAP), a monthly benefit that allows people to buy fruits, vegetables, meat, bread, and more.
People who are low-income, pregnant, lactating, or postpartum (until their children are 5 years old) are also eligible for the Special Supplemental Nutrition Program for Women, Infants, and Children (WIC). This gives them access to the nutritious foods that new mothers and babies need.
Check the eligibility criteria for SNAP and WIC.
Visit the local farmers market.
In addition to shopping at grocery stores, people can use their SNAP dollars at most farmers markets.
The Double Up Food Bucks program, which is currently active in 25 of the 50 states, helps people get more for their money at the farmers market. It matches every dollar a person spends, which means they can get double the product for the same price.
Learn more about Double Up Food Bucks.
Although botanists classify fruits and vegetables by their structure and seeds, many people and chefs classify them by taste. Regardless, they both contain essential vitamins and minerals that are important to the body.
Some of the benefits of eating fruits and vegetables include promoting bone health, a functional immune system, and proper digestion.
Most people in the US don’t eat enough fruits and vegetables, while those living at or below the poverty line consume even less. However, food assistance programs, such as SNAP and WIC, and the purchase of affordable produce, can help people eat more nutritious diets.
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