Fruit and Vegetables

Fruit

Fruits serve as a great source of dietary fibre, helping our digestive system function smoothly. They also contain essential vitamins and antioxidants.
Different fruits can offer distinct nutritional benefits. For example, oranges are famous for their vitamin C content, while bananas are rich in potassium, and berries are packed with antioxidants.
Although fruits are typically sweet, they have a low energy density, meaning they provide fewer calories than the same weight of higher calorie foods.
Consuming a variety of fruits can provide a wider range of nutrients. Eating a “rainbow” of fruits—each colour often represents different nutritional properties—can benefit overall health.

Like fruits, vegetables are packed with essential vitamins, minerals, and dietary fibre, but typically have fewer sugars.
The wide array of vegetables offers a plethora of nutritional benefits. For instance, dark leafy greens, like spinach and kale, are a good source of vitamin K and iron; carrots are high in vitamin A; broccoli is rich in vitamin C and folate.
Many vegetables are low in fat and calories, making them good choices for those watching their calorie intake.
As with fruits, incorporating a variety of vegetables in your diet can contribute to a broad spectrum of nutrients and health benefits.

The method you use to prepare fruits and vegetables can alter their nutritional value. Overcooking can reduce the level of vital nutrients, particularly vitamin C and some B-vitamins, which are sensitive to heat and water-soluble.
Eating fruits and vegetables raw can retain their full nutrient content. However, some foods, such as tomatoes, benefit from cooking as the process enhances the availability of certain nutrients like lycopene.
When cooking vegetables, steaming or microwaving are preferred methods as they minimise nutrient loss. Boiling should be avoided where possible, as it can leach water-soluble vitamins into the water.

Improper storage of fruits and vegetables can lead to nutrient loss. When possible, they should be stored in a cool, dark place and consumed as quickly as possible after purchasing.
Certain fruits, such as bananas, apples, and pears produce a natural plant hormone called ethylene which can speed up the ripening of other fruits and vegetables. Therefore, they should be stored separately.
Some fruits and vegetables, like potatoes and onions, should be stored at room temperature rather than in the fridge to maintain their quality and nutrient content.