Fruit and vegetables - benefits | Better Health Channel
Tell us what you think by taking our online survey
Close survey

Summary

Fruit and vegetables are an important part of your daily diet. They contain vitamins and minerals, and plant chemicals called phytochemicals. Fruit and vegetables can help to protect the body against some diseases including diabetes, stroke, heart disease, some cancers and high blood pressure or hypertension. Many people do not eat enough fruit and vegetables.

Fruit and vegetables are an important part of your daily diet. They are naturally good and contain vitamins and minerals that can help to keep you healthy. Research shows they can also help protect against some diseases. Most Australians will benefit from eating more fruit and vegetables as part of a well-balanced, regular diet and a healthy active lifestyle.

Vitamins and minerals


Fruits and vegetables contain many vitamins and minerals that are good for your health. These include vitamins A (beta-carotene), C and E, magnesium, zinc, phosphorous and folic acid. Research into folic acid shows that it may reduce blood levels of homocysteine, a substance that may be a risk factor for coronary heart disease.

Eat more fruit and vegetables for your health


Fruits and vegetables are low in fat, salt and sugar and provide a good source of dietary fibre. As part of a well-balanced, regular diet and a healthy active lifestyle, a high intake of fruit and vegetables can help:
  • Reduce obesity and maintain a healthy weight
  • Lower your cholesterol
  • Lower your blood pressure.

Protect against diseases


Vegetables and fruit contain 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:
  • Type 2 diabetes
  • Stroke
  • Heart (cardiovascular) disease – when fruits and vegetables are eaten as food, not taken as supplements
  • Cancer – some forms of cancer, later in life
  • High blood pressure (hypertension).

Two fruits and five vegetables, every day


Different fruits and vegetables contain different nutrients. The National Health and Medical Research Council (NHMRC) guidelines recommend that adults eat at least five kinds of vegetable and two kinds of fruit every day. Results from a national nutrition survey conducted by the Australian Government indicate that Australians of all ages do not eat enough vegetables and fruit.

Children have a smaller stomach capacity and higher energy needs. They will not be able to eat the same serving sizes as adults; however, they should be encouraged to eat a variety of fruits and vegetables and start good practices early in life. By eating well, your children will have the energy they need to play, concentrate better, learn, sleep better and build stronger teeth and bones. Building good habits in the early years can also provide the protection of a healthy diet throughout their lives.

The Australian Guide to Healthy Eating has recommendations for how many vegetables and fruits adults, children and adolescents of different ages require.

Where to get help

Things to remember

  • Fruits and vegetables contain important vitamins, minerals and ‘plant chemicals’. They also contain fibre.
  • Fruits and vegetables are low in fat, salt and added sugar.
  • Most Australians do not eat enough fruit and vegetables.
  • A diet high in fruit and vegetables can help protect against cancer, diabetes and heart disease.
You might also be interested in: Want to know more?

Go to More information for support groups, related links and references.
This page has been produced in consultation with and approved by:

Royal Children's Hospital - Nutrition Department

(Logo links to further information)
Royal Children's Hospital - Nutrition Department

Last reviewed: September 2011

Content on this website is provided for education and information purposes only. Information about a therapy, service, product or treatment does not imply endorsement and is not intended to replace advice from your doctor or other registered health professional. Content has been prepared for Victorian residents and wider Australian audiences, and was accurate at the time of publication. Readers should note that, over time, currency and completeness of the information may change. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions.


If you would like to link to this fact sheet on your website, simply copy the code below and add it to your page:

<a href="http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Fruit_and_vegetables_benefits?open">Fruit and vegetables - benefits - Better Health Channel</a><br/>
Fruit and vegetables are an important part of your daily diet. They contain vitamins and minerals, and plant chemicals called phytochemicals. Fruit and vegetables can help to protect the body against some diseases including diabetes, stroke, heart disease, some cancers and high blood pressure or hypertension. Many people do not eat enough fruit and vegetables.

Content on this website is provided for education and information purposes only. Information about a therapy, service, product or treatment does not imply endorsement and is not intended to replace advice from your qualified health professional. Content has been prepared for Victorian residence and wider Australian audiences, and was accurate at the time of publication. Readers should note that over time currency and completeness of the information may change. All users are urged to always seek advice from a qualified health care professional for diagnosis and answers to their medical questions.

For the latest updates and more information, visit www.betterhealth.vic.gov.au

Copyight © 1999/2012  State of Victoria. Reproduced from the Better Health Channel (www.betterhealth.vic.gov.au) at no cost with permission of the Victorian Minister for Health. Unauthorised reproduction and other uses comprised in the copyright are prohibited without permission.