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5 Advantages of Eating Fruits and Vegetables Every Day

A historian, computer geek, and interested in western, alternative and herbal medicine. A health enthusiast, fond of exercise and nutrition.

Fruits and Vegetables Contribute More Matter to the Diet

Make half of your chop plate fruits and vegetables.

Make half of your chop plate fruits and vegetables.


I regularly eat fruits and vegetables daily. Growing up as a boy in both school and college, I relish the natural goodness of these cheap and inexpensive kinds of stuff. But I hardly bought them because they seem to grow anywhere, and are free for the picking. Fruits are plenty in school compounds, due to the efforts of Church Missionaries who understand the importance of good health to grow school children. But my parents bought vegetables and cooked them in soups for me. I later learned to cook my veggies years after leaving school. I write this article so that you can experience the advantages of eating fruits and vegetables. The followings are covered in the story.


  1. What are fruits and vegetables?
  2. First foods
  3. Our diet 40 years ago
  4. Fruits and vegetable servings
  5. The new trend
  6. Varied your fruits and vegetables
  7. Lists of fruits
  8. Lists of vegetables
  9. Fruit-vegetable salad
  10. Conclusion
  11. References

The 5 Advantages of Eating Fruits and Vegetables

Let’s examine the 5 advantages before digging deeper.

1. Fruits and vegetables lower blood sugar, and so lower your blood pressure.

2. They enhanced the digestive processes. Your gut is teeming with microorganisms, helpful and harmful. This has an affect on your digestive health, and your immune system. The fiber and plant-based micronutrients, or polyphenols from eating fruits and vegetables, make gut micro-biota balanced.

3. They load the body with vitamins and mineral matters. Fruits and vegetables are an excellent source of vitamins and minerals, and are good for your health. Vitamin A (betacarotene) C, E; magnesium, zinc, phosphorus, and folic acid, and more. Folic acid can reduce levels of homocysteine, in the bloodstream, a substance that risks coronary heart disease.

4. Fruits and vegetables enhanced the health and well-being of a person.

5. They prevent diseases, for example, macula degenerative disease, osteoporosis, and cancer.

What are Fruits and Vegetables?

A fruit is the part of a plant that has seeds and is used as food. They can be bitter, sour, sweet, or bland. However, fruits are not all for eating. We only eat healthy ones, for some fruits are poisonous. Vegetables will be confirmed to be green leafy tender parts of plants alone that are noted for food. But let’s make one exemption to this. The pinkish or red petals (petalan, 'Greek– leaf') of a wild rose flower are a delicious nutrient, fit for eating for health. Like fruits, some greens are even poisonous.

Both fruits and vegetables enhanced the health and well-being of a person. They help prevent many diseases and ill-health like prostate and breast cancer in men and women, and diabetes mellitus. Nowadays, they are the subject of many studies by medical professionals, health workers, dieticians, and nutrition clinicians.

Fruits are Man's First Foods

Fruits are man’s first foods. This is followed by leafy greens. As a boy, I ate lots of fruits. Mangoes are my favorite. Oranges, guavas, sour-sops, and papayas. I had forgotten the lists of the many varied fruits and vegetables I ate. Because I left the communities where these were produced for safety on account of the war. Some of the fruits like mangoes help me put on weight, and I grow healthy and strong.

Then, as an avid reader, the King James Bible revealed in Genesis 2:16: 'I have given you every herb bearing seed…and every tree, in which the fruit of a tree yielding you it shall be for meat (food)'. In the next verse 30, green leafy vegetables were reserved for only animals! 'And to every beast of the earth…wherein they are life, I have given every green herb (vegetables) for meat'. This is the initial creative order. Human beings are supposed to eat only fruits containing seeds; while animals consume vegetables.

It was so for thousands and thousands of years. And then the unexpected happened. Man falls out with his creator. God then adds 'he herb (vegetables) of the field' Gen.3:18 as supplementary to fruits. Notice that it says the herb of the field (garden) for man. Whereas, those for animals were herbs of the earth.

Healthy Vegetables

Green Vegetables enhanced the floral working of the bowel

Green Vegetables enhanced the floral working of the bowel

Our Diet 40 Years Ago

The diet of the average person 40 years ago consists of (and certain brands still trend in the form of burgers):

  • Fruits: 2-3 oz.
  • Leafy greens: 4 oz.
  • Non-leafy greens: 6 oz.
  • Carbohydrates: 18-20 oz.
  • Fats and oils: 10-13 oz.
  • Protein: 8 oz.
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The take is that a balanced diet like the above can ward off common prevailing illness, including cancer, and keeps you fit, healthy, and strong.

But the pace of sicknesses assumed an alarming rate, for example, obesity, breast and prostate cancer; and heart-related diseases. This baffled health workers, including education officers in schools, and doctors and nurses.

Typical Balance Diet

A yam porridge cooked with red palm oil, onions, spring onions, parsley, sage, and fresh pepper. A  cup of milk tea supply animal protein.

A yam porridge cooked with red palm oil, onions, spring onions, parsley, sage, and fresh pepper. A cup of milk tea supply animal protein.

Fruits and Vegetables Servings

After years of observing the balanced diet, doctors, health workers, nutrition specialists, and dieticians realized that the diet did not work out right but needed modification. They began to look beyond the classroom. Their next focus attention on the healthy communities where fruits and vegetables are grown and harvested. Careful observations revealed that the communities that ate fruits and vegetables above the recommended daily allowances are healthier and more disease free than the allowance in a well-balanced diet. Thus, the minimum five servings of fruits and veggies in a daily diet plan are birth. You should equally do well with seven servings a day.

If you look well at our diet 40 years ago, you will notice that half of the chop plate contained 6.3 oz. of fruits and veggies! The half plate of fruits and vegetables is 5 to 7 servings or 50 oz.

The New Trend

In the past, exempting the hunter-gathering man, who ate differing fruits and vegetables daily, fruits and vegetables are eaten occasionally. Later, they become part of a breakfast meal along with meat, fish, eggs, and bean for the modern man. Medical professionals thought this will ensure optimal health. The question then is: why do diseases still ravage man? Research studies suggest you are not taking enough quality and quantity of fruits and veggies to eat in your diet. 'As a country', remarked Corcoran Kennedy, 'many of us do not have a balanced diet for a variety of reasons'. Now, WHO recommends 5 servings or 400g (maximum is 7) of the best fruits and vegetables daily. This means roughly 133g minimum per servings for breakfast, launch, or supper. In other words, half of your chop plate takes 55% fruits and vegetables, and the rest are carbohydrates 'whole meal 5 servings', 'small amounts' of fats or oils, and proteins '2 servings a day'.

I study Food Pyramid (replaced by MyPlate) and understand that fruits and vegetables contribute to controlling your blood sugar. Only those low in Glycemic Index and Glycemic Load contribute to good health. Regular eating of them in the prescribed amount will likewise prevent diabetes mellitus.

Varied Your Fruits and Vegetables

Eating just one fruit and vegetable as part of your breakfast for the day is not the answer. Five servings of fruits and vegetables a day are five different fruits and five different vegetables. In the market, there are more than five different fruits and vegetables. Do not conform to just five. Varied them weekly. Understand it in the sense that half of your chop plate should contain fruits and vegetables alone. This is the essence of MyPlate. For some leafy greens, you can cook and refrigerate them. You then cut into your chop plate as desired. The same can be said of fruits. Buy fruits in bulk weekly when in season in their various colors; green, red, blue, yellow, black, white, purple, pink, and violet.

Variety of Fruits

Five servings of fruits

Five servings of fruits

Rainbow of Fruits

Varied your fruits consumption regularly

Varied your fruits consumption regularly

Lists of Fruits

Fruits with seeds:

  • Okra or (lady's finger).
  • Peppers (green, red, black, white, and yellow)
  • Mangoes.
  • Tomatoes (green and red).
  • Pawpaw.
  • Citrus fruit: lime, lemon, grapefruits, oranges, and tangerines.
  • Guava.
  • Dates.
  • Watermelon.
  • Garden eggs.
  • Cucumber.
  • Boys berry.
  • Blackcurrant.
  • Apple.
  • Soursop (don’t eat the poisonous seeds!).
  • Grapes.

Lists of Green Vegetables

  1. Bitter leaf.
  2. Sage.
  3. Basil.
  4. Mint.
  5. Broccoli.
  6. Cabbage.
  7. Parsley.
  8. Water lettuce.
  9. Kale.
  10. Artichokes.
  11. Asparagus.
  12. Collard greens.
  13. Celery.
  14. Mustard greens.
  15. Spring onions or scallions.
  16. Dandelion greens.
  17. Brussels sprouts.

Do not limit yourself to the above lists. Varied the always.

Chopped Greens

You can add chopped greens like parsley and spring onions to your fruit salad.

You can add chopped greens like parsley and spring onions to your fruit salad.


A fruit salad for a snack is a good opinion to help control your weight, blood pressure, and blood sugar level. All the energy you get in a potatoes chip or popcorn, you get also in fruits and vegetables plus lots of vitamins, minerals, and phytonutrients. In addition, a fruit-vegetable salad cleanses and keeps the bowels working.


  • Cucumber 2 cups.
  • Tomatoes 3 pieces.
  • Garden eggs 5 pieces.
  • Pawpaw 2 cups.
  • Lime 1 piece.
  • Salt.


  1. Fruit Knife.
  2. Fruit board.
  3. Plastic Tray.
  4. Plastic bowl.
  5. Container with cover.
  6. Eating plate.

You can substitute any utensil you like

You can substitute any utensil you like


1. Wash hands clean with fresh running water.

2. Wash all fruit in fresh running water.

3. Cut off 2 cups of pawpaw, remove skin and seeds, and cut into small chunks.

4. Sprinkle a pinch of salt on pawpaw.

5. Cut lime and squeeze the juice on pawpaw.

6. Cut garden eggs, cucumber, and tomatoes into small chunks.

7. Put this into the containers.

8. Cover and cool in the freezer for 15 minutes.

9. Serve three (3) persons.

You will notice I do not add lards as it is traditionally done. Eating fruits with fats greatly impair their health delivering properties. Fruit have seeds and the seeds delivered them oils during digestion.

You can add certain greens to your plate of fruits salad. This made it a fruit-vegetable-salad. Cut and add cabbage, finely chopped parsley, sage, and other favorite leafy greens into the plate.

The Fruit Salad

Five servings of fruits for a  salad.

Five servings of fruits for a salad.

Fruit Vegetable Salad

Adding some leafy greens to your fruit salads make it a fruit-vegetable-salad.

Adding some leafy greens to your fruit salads make it a fruit-vegetable-salad.


My significant half enjoying my fruit-vegetable- salad

My significant half enjoying my fruit-vegetable- salad

The Girls Enjoying it Likewise

Give growing children fruit and vegetable salads regularly.

Give growing children fruit and vegetable salads regularly.


The advantages of eating fruits and vegetables are to eat them in various combinations of green, red, white, yellow, blue, black, purple, and pink colors. Add red, white, or pink wild rose flowers to your salads or eat them raw.


  1. The Bible, KJV.
  2. Health Science and Physiology for Tropical Schools, by F. Daniel, Oxford University Press, London.
  3. ABC of Nutrition, by A. Stewart Truswell, BMJ Books, London.
  4. Oxford Dictionary of Current English, Oxford University Press, London.
  5. Nutrition: A Consumer’s Guide to Good Eating, by Sheila Bingham, Corgi Books, London.
  6. Food Pyramid.
  7. It's MyPlate.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2018 Miebakagh Fiberesima


Dale Anderson from The High Seas on July 28, 2020:

My wife and I like to go to different grocery stores and find fruits and vegetables that we have never tried before. We get them, research different recipes that use them and then try to make it. We have to keep switching stores because we eventually try everything they have and need to look for different things.

Miebakagh Fiberesima (author) from Port Harcourt, Rivers State, NIGERIA. on July 05, 2020:

Manuel, you're welcomed. Thanks for the comment.

Miebakagh Fiberesima (author) from Port Harcourt, Rivers State, NIGERIA. on July 05, 2020:

Rajah, I agreed wholly. Thanks for visiting. Your comment is worthy.

Manuela from Portugal on July 02, 2020:

I eat fruits and vegetables every day, your article is great to remind us of its importance for our health. Thank you.

Miebakagh Fiberesima (author) from Port Harcourt, Rivers State, NIGERIA. on July 01, 2020:

Lisha, thanks for the visit and the read. I appreciate even the comment.

Lisha C on June 30, 2020:

A good article to remind us about the importance of eating fruits and vegetables. A salad is certainly a quick and easy way to enjoy the benefits of fruits and vegetables. Thank you for sharing.

Rajan Singh Jolly from From Mumbai, presently in Jalandhar, INDIA. on June 30, 2020:

You thoroughly emphasized the importance of fresh fruits and vegetables in our daily diet. To keep healthy we need to follow a fruit and vegetable diet.

Miebakagh Fiberesima (author) from Port Harcourt, Rivers State, NIGERIA. on February 17, 2019:

Hello, Virginia, the 3 servings of fruits to start the day is fair enough as some persons hardly start the day with just a piece or slice of fruits! The more fruits and vegetables we eat along with out chop plate, the more healthy, energetic, and strong we become. Thanks for visiting and commenting.

Virginia Allain from Central Florida on February 17, 2019:

We try to eat at least 3 servings of fruit at breakfast time to start our day right. Your article was most informative on how to get enough fruits and vegetables into your diet.

Miebakagh Fiberesima (author) from Port Harcourt, Rivers State, NIGERIA. on October 15, 2018:

Hello, Kathryn, many thanks for visiting and commenting. I daily enjoyed many fruits and veggies for good health. Have a nice day.

Kathryn L Hill from LA on October 15, 2018:

This looks like a great article to keep on my fridge for inspiration. Thank You!

Printing it up now!

Miebakagh Fiberesima (author) from Port Harcourt, Rivers State, NIGERIA. on October 09, 2018:

Hello, Diana, thanks for commenting. Actually, fruits and vegetables as I wrote in the article are really the first food for mankind. Nothing can take its place. All the best modern healthy, palatable, and best fast foods cannot take the place of fruits and veggies.

Carbohydrates somehow seem a little associated with fruits, since some fruits and vegetables are carbohydrates, or can be safely said to contain a limited amount of carbohydrates, as carbs can immediately raise the energy level. For example, oranges, guava, and mangoes have not only sugar (glucose) but carbs. Fats or oils and proteins are on a different level. This two fats and protein even depend on fruits and veggies to release their energy for the body.

It is making more than half the chop plate fruits and vegetables that this energy level is attained. Another thing as you notice is good health.

One more thing here. Eating fruits and vegetables every day can help you gain healthy weight. So, you should try some moderate exercise to the balance, or your blood pressure is likely to go up! Enjoy your fruits and vegetables regularly. You are welcomed.

Dianna Mendez on October 08, 2018:

We try to eat plenty of fresh vegetables and fruits in our diet. It has made a difference in our energy levels and health.

Miebakagh Fiberesima (author) from Port Harcourt, Rivers State, NIGERIA. on September 28, 2018:

Hello, Kirti, an hour ago, I read an article by a Rupert Taylor, where he emphasis lack of fruits and veggies as a lack of poverty because getting them into the chop plate along with proteins along with proteins seems expensive.

Actually, fruits and vegetables can be cheap. It is the lack of knowledge regarding the silent nutrients in them that make lots of people avoid them for junk foods.

Fruits and vegetables are actually energy giving as these contain starch and sugars, and many protective items the body need for health, metabolism, and absorption. Thanks for visiting and commenting. Also many thanks for commending my family photos.

kirtidv2006 on September 28, 2018:

The fruit vege salad looks delicious. A very healthy way of life. When I eat more veges and fruits a day, I feel more energized and not guilty :-). thanks for sharing your wonderful family pics.

Miebakagh Fiberesima (author) from Port Harcourt, Rivers State, NIGERIA. on September 24, 2018:

Hey, Bede, yes black currant seems very expensive here in Nigeria. People attempted to farm it but failed. However, prices are going down because some are being imported from neighboring countries. Thanks for your update.

Bede from Minnesota on September 24, 2018:

Miebakagh, if you can grow kale, I highly recommend it for your garden. I grew some two summers ago and just a few seeds produced a huge amount. I eat it fresh in salads and cook it as well. Nigeria is probably too hot and dry for black currants but that’s something else that is good. It’s one of the most nutritious berries on earth.

Miebakagh Fiberesima (author) from Port Harcourt, Rivers State, NIGERIA. on September 24, 2018:

Hello, Pam, thanks for your feedback and comments. I am thinking of purchasing a land for gardening. You realized that I do not mention kale in the list of vegetables because some persons have them favorites. The same applies to fruits. I will try kale since it is a foreign veggie. I hope to get a pound soon in my local mart shops where foreign fruits and vegetables are sold. Thank you once again.

Miebakagh Fiberesima (author) from Port Harcourt, Rivers State, NIGERIA. on September 23, 2018:

Hey, Bede, I do not eat cooked fruits, but vegetables like pumpkin leaves, basils, and mints can be slightly cooked or immersed foe 2 minutes in boiling soups. I DID THE COOKING, AT TIMES, IT IS MY WIFE. When Nigerian women cook vegetables, their can destroyed the nutrients through prolong heat. We men took very care in cooking tender vegetables.

Bede from Minnesota on September 23, 2018:

Miebakagh, excellent job on this article – you covered all the essentials and make me hungry for healthy food. So who does the cooking, you, or your wife? Regarding chia seeds, I was not aware that they had protein. I know they have good fiber, calcium, and other nutrients. I hope that someday the Nigerian market has them. On the other hand, your market has fruits and vegetables I’ve never heard of, such as paw paw.

Pam Morris from Atlanta Georgia on September 17, 2018:

Miebakagh, thank you so much for taking the time to remind us how we need fruits and vegetables. I as well grew up regularly eating fruits and vegetables, although my mother provided me with more vegetables. You provided an excellent list of vegetables, and green vegetables are healthy to eat. However, the one I love eating the most from the list is Kale, eating them is healthy and with the right seasoning, they are addictive to eat. I sometimes eat them twice a day every day as they are that good.

My dad owns a home in the country where he has fruit trees, and he usually gardens vegetables, so I was blessed to eat both fruits and vegetables a lot without having to spend money. He raised vegetables like greens, corn, lima beans, green beans, and so many more. He even raises watermelon; I love eating them fresh from the garden they so much better tasting than those purchase from the store.

Miebakagh Fiberesima (author) from Port Harcourt, Rivers State, NIGERIA. on September 16, 2018:

Hi, Bede, thanks for being a little funny! Yes, fruits and vegetables are now being realized as the most important part of a diet primarily as God intended it to be. The addition of meat and fish is also a later development in Gen 3:18. Now, the Food Pyramid science or MyPlate is telling us to take at most 2 servings a day. This is because of this flesh stuffs are at the mercy of fruits and greens in a chop plate.

Chia seeds? Yes. But it seems it has not been introduced in the Nigerian market. I am watching out in good reputable big marts that import foreign fruits, vegetables, and nuts. I understand during my research that these tiny seeds are full of vegetable proteins as good as an egg. Thanks for the suggestion.

Miebakagh Fiberesima (author) from Port Harcourt, Rivers State, NIGERIA. on September 16, 2018:

Hey Mary, thanks for dropping by and commenting. Thanks also for appreciating the photos of my family enjoying my salads. I know and understand that fruits from foreign lands do not taste the same. I have bought mangoes product in India and notes the difference in taste and flavors. I am regularly eating my fruits and vegetables daily for good health. So, must you and others. Many thanks again.

Bede from Minnesota on September 16, 2018:

Hi Miebakagh, you have some excellent points in this article. I didn’t realize that man ate only fruit while vegetables were for the animals. I wonder if that means that man became more beastly after the Fall? It’s just a thought.

That’s an interesting study of the average diet from 40 years ago. It doesn’t surprise me that so much emphasis was on protein and carbohydrates. While these are necessary, it clearly wasn’t the optimal diet. Now we understood: fruits and vegetables are the most important.

Have you ever tried chia seeds? They go well in everything and are amazing. Try one tablespoon on your salad- you’ll thank me later.

Mary Norton from Ontario, Canada on September 16, 2018:

I enjoy your pictures especially of your family and the fruits you have in your area. I grew up with those fruits, too, and enjoyed them as a child so I hanker for them. The taste is not the same buying them in North America.

Miebakagh Fiberesima (author) from Port Harcourt, Rivers State, NIGERIA. on September 15, 2018:

Hey Sean, thanks for stopping, and commenting. I am very health conscious to the core. Many persons seem to eat the best. But did they get much from what they ate? No. So, I come up with this story to the right the good thing. Yes, I think after reading it, there will take steps to improve eating habit and improve the health. Thank you again.

Ioannis Arvanitis from Greece, Almyros on September 15, 2018:

An excellent article my brother! I believe it is so essential many young people from all around the world to read it and follow your advice. I wish many to read it. Thank you for the Love you put in this Hub!

Admiration and Gratitude!


Miebakagh Fiberesima (author) from Port Harcourt, Rivers State, NIGERIA. on September 15, 2018:

My new articles: "Eating Fruits and Vegetable every day is published. I hope my readers to give feedback to improve it where necessary. Thank you and happy reading!

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