Do you need to eat fruits and vegetables?

As regular readers will know, Franziska Spritzler RD (Low Carb Dietitian) is often featured on this blog. She has recently written quite a long article about fruits and vegetables, it is on Diet Doctor site, and I have copied a little of it here:

"“Eat your fruits and vegetables!” You’ve probably heard that nagging scold more often than any other nutritional advice — not only from your mother but from doctors, health organizations, and governments over the last four decades.

Upping your fruit and veggie consumption has been recommended so often, for so long, as the best way to live longer, healthier lives, that to question that rationale seems very controversial.

But how many fruits and vegetables do we really need to eat? Might we perhaps be better off eating fewer of them than recommended? More provocatively, do we actually need any at all? In a world where fruit bowls and green smoothies are seen as virtuous and bacon is viewed as sinful, it may seem difficult to even consider these possibilities. 

Yes, there’s been a lot of research on the health benefits of fruits and vegetables, but is it rigorous enough to recommend a standard minimum daily intake for both healthy people and those with medical issues? Read on to learn where the scientific evidence currently stands on fruits and vegetables.

What are fruits? 
Fruits are the seed-containing portion of various flowering plants. They grow exclusively above ground.
Different types of fruit
The broad categories of fruit include pome, citrus, tropical, melons, stone fruits and berries. Most fruits taste sweet, although citrus varieties are often sour or bitter. With the exception of bananas, fruits are juicy due to their high water content.
Nutritional composition of fruits

Nearly all of the calories in fruit come from sugar — not surprising, given their sweet taste. Their net carb counts span a large range: 5 grams to 20 grams of carbs per 100 grams (3.5 ounces) of fruit, depending on the type. A single juicy, mid-sized orange would have about 12 grams of carbs and a banana at least 23 grams. 

Reviewing the nutrition profiles of different fruits, we see that several are good sources of vitamin C and a few minerals. However, the actual nutrient content can vary depending on the type of fruit, how and where it’s grown and stored, and how long it’s been sitting at a stand or grocery shelf. In addition, all fruits fall short in key minerals like calcium, magnesium, iron and zinc. 

Low-carb fruits and berries, read more about the best and the worst here

What are vegetables?

Speaking from a botanical or gardening point of view, vegetables are the leaves, stems or roots of plants. However, many non-sweet fruits are commonly considered vegetables for eating or cooking purposes.

Different types of vegetables

Vegetables can be broadly classified into four categories:

1. Above-ground vegetables: greens (spinach, lettuce, chard, etcetera), cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower, kale, et cetera), bulbs (onions, garlic) and fungi (mushrooms). 

2. Below-ground/root/starchy vegetables: beets, carrots, parsnips, rutabagas, turnip, yams, potatoes, sweet potatoes etc. 

3. Gourds: pumpkins, hard-shelled squashes and other winter squashes. 

4. Technically fruits but treated like vegetables: avocados, olives, bell peppers, eggplant, tomatoes and zucchini. Unlike other fruits, these aren’t sweet and are often prepared and consumed with other vegetables. Avocados and olives are unique among fruits and vegetables because most of their calories come from fat rather than sugar or starch.

Nutritional composition of vegetables

Above-ground vegetables are keto-friendly foods that provide 5 or fewer grams of net carbs per 100-gram (3.5-ounce) serving. Not so for the root and starchy vegetables, however, which range from 6 to 17 grams of net carbs per serving. Vegetables usually contain moderate to high amounts of fibre, especially avocado — which also happens to be among the lowest in net carbs. 

Overall, vegetables are more nutrient-dense than fruits, although their vitamin and mineral content can also be affected by factors like growing and storage conditions. Most veggies are good to excellent sources of potassium, and bell peppers and cruciferous vegetables are also high in vitamin C. 

Low-carb vegetables – read more about the best and the worst here

The above is only a snippet of the original article.

Franziska also writes about :

How many fruits and vegetables should people eat per day?

Research on the benefits of eating fruits and vegetables.

Modern-day fruits: larger, sweeter and widely available.

Can eating fruits and vegetables cause health problems in some people?

Will a diet devoid of fruits and vegetables lead to nutrient deficiencies? 

She also includes a summary – fruits and vegetables:

Optional, optimal, or essential?"

Why not go over and read more, please use this link here

I wonder, please share what is your most favourite fruit and vegetable? I find it hard just to choose one … for instance I like all the vegetables shown in the picture above!

Thanks for reading.

All the best Jan