Make your own diet plan: 10 health benefits of including fruits and vegetables in your daily diet

Health Benefits of Green Vegetables
You have often heard health experts and older people say, eat your greens, but have you ever wondered why it matters so much? Fresh vegetables and fruits deliver vital nutrients and plant-based compounds essential for optimal health. These support immunity, digestion, eye health, and disease prevention (Images: Canva)

Best Macro and Micro Nutrient Sources
Vegetables and fruits are rich sources of both macronutrients (like complex carbohydrates and dietary fibre) and micronutrients (including iron, calcium, vitamin C, folic acid, B-complex vitamins, and carotenoids, which convert into vitamin A).

How to Balance Your Daily Calories
Some vegetables, such as potatoes, sweet potatoes, tapioca and bananas, provide ample energy thanks to their starch content, while others are low in calories, helping regulate overall energy intake. This makes it easy to adjust your daily calorie intake simply by selecting different produce.

Best Diet Plan
According to Indian Council of Medical Research (ICMR) expert guidance, every person should aim for at least 300gm of vegetables daily, comprising 50gm leafy greens, 200gm other vegetables and 50gm roots/tubers, plus 100gm of fresh fruit.

Health Benefits of Leafy Vegetables
Moreover, ICMR suggest that for pregnant women, leafy vegetable intake should be increased to 100 g daily to meet higher iron and folic acid needs, while those managing weight should limit high-calorie options like banana, avocado and yam.

Boost Iron Absorption
Iron is vital for healthy blood and energy. It mostly comes in leafy greens. Pairing it with vitamin C rich produce improves absorption, helping to ward off fatigue and anaemia.

Improve Your Eye Health
Orange and deep green produce are loaded with carotenoids, which convert into vitamin A in the body. This supports night vision and maintains healthy epithelial tissues, thus helping to protect your eyes and skin.

Support Immunity
Vitamin A and C from carrots, tomatoes and citrus fruits strengthen your immune system. A strong intake helps your body fend off infections and maintain healthy skin and gums.

Boost Healthy Blood Cells
Folic acid, which is abundant in leafy greens and legumes, helps to support red blood cell development and prevents birth defects. It also helps reduce homocysteine levels and protects heart health.

Regulate calorie intake
Want to lose weight or reduce calorie intake? Low calorie vegetables like cucumbers, leafy greens and tomatoes fill you up without adding excess calories. They support your weight goals and prevent you from overeating.

Provide Sustained Energy
Some simple and everyday vegetables can give more energy than you think. Starchy vegetables such as potatoes, sweet potatoes, and bananas offer sustained energy. They’re ideal for active days or when you need gentle calorie support.

Improve Digestion
Fibre is one of the most important nutrients. It helps to keep your gut healthy. Fibre found in vegetables and fruits slows digestion, reduces cholesterol, prevents constipation and protects against colon disease and diabetes.

Offer Antioxidant Protection
Antioxidants from colourful produce neutralise damaging free radicals in the body. These reduce the risks of heart disease, cancer and inflammation.

Offer Disease Prevention
Regular intake of phytochemical, found in plant compounds, helps delay cell ageing, reduce cataract risk and prevent cancer and cardiovascular diseases.

Age with Energy and Strength
Eating a variety of fruits and vegetables every day aids in transforming your health Fresh produce rich in fibre, vitamins and minerals supports your health, helping you maintain energy, vitality and reduced disease risk as you grow older. (Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis)