Everyone knows that consuming fruits and vegetables is beneficial for human health, and nutrition experts recommend eating up to 5 servings of them each day, with a serving weighing about 80 grams, according to a report by the British "Daily Mail," citing the World Cancer Research Fund (WCRF). Matthew Lambert, a nutrition expert at WCRF, states that there are many health benefits to eating vegetables and fruits—whether fresh, frozen, or canned—describing them as "true nutritional powerhouses." He adds that they "contain a range of different vitamins and minerals that support overall health, alongside phytochemicals with antioxidant properties, which can help protect cells in the body from damage that could lead to cancer."
The World Health Organization recommends consuming 400 grams, or 5 servings, of fruits and vegetables daily as part of a healthy and balanced diet to reduce the risk of serious health issues. One medium-sized piece of fruit, such as an apple, banana, or pear, counts as one serving, meaning two kiwi or peach fruits would count as another serving. For berries, a handful or two is sufficient, while for larger fruits like mangoes and pineapples, one or two slices are enough. Dried fruits also count toward the five daily servings, with a serving defined as a heaping tablespoon or 30 grams of raisins. Additionally, one can also consume one 150 ml cup of unsweetened fruit or vegetable juice.
### Vegetable Servings
To gain the full benefits from vegetables such as broccoli, Brussels sprouts, and cauliflower, a person needs to consume about 8 florets or pieces. It is also important to eat one root vegetable, such as carrots or parsnips. For small vegetables like peas, sweet corn, or chopped mushrooms, 3 to 4 tablespoons provide the right amount of nutrients. Beans and lentils are also among the five servings to be consumed daily.
### Sources of Vitamins and Minerals
The British National Health Service explains that beans and legumes only count as one of the five servings daily, regardless of the quantity consumed, because they contain fewer nutrients than other fruits and vegetables, despite being a very good source of fiber. Fruits and vegetables are good sources of vitamins and minerals, and they are also great sources of fiber, which can help maintain a healthy gut, prevent digestive issues, and even reduce the risk of colon cancer.
### 30 Grams of Fiber Daily
According to the National Health Service, a person should aim to consume 30 grams of fiber daily as part of a healthy diet. Lambert states that "high-fiber diets can help reduce the risk of colon cancer as well as support digestive health."
### Reducing Cancer Risk
He explained that "fiber helps to move food through the body more quickly, and eating fiber-rich foods leads to feeling full for longer with fewer calories. There is strong evidence that consuming a fiber-rich diet can help protect against weight gain, noting that living with excess weight and obesity can increase the risk of at least 13 different types of cancer."
### Prevention of Other Diseases
Consuming plenty of fruits and vegetables can also prevent other diseases. Lambert emphasized that "dietary patterns that include a wide variety of vegetables and fruits are linked to a lower risk of certain types of cancer and other diseases such as cardiovascular diseases." One of the cancer prevention recommendations from the World Cancer Research Fund is to make vegetables, fruits, legumes (beans, peas, lentils), and whole grains a core part of the daily diet.
