Some researches have stated that consumption of more than 5 servings of vegetables and fruits daily in all forms available has some great health benefits. Fresh, processed fruits and frozen, canned cooked vegetables including dry fruits are all considered as servings of fruits and vegetables per day. However, fresh whole fruits are preferred to processed juices because they are more filling unlike fruit juices that can be high in energy with low in fibre content.
Botanist classified fruit as a seed-bearing structure that develops from the ovary of a flowering plant and this includes banana, cashew, apple, strawberry and others. Vegetables are all other plants parts such as stems, roots and leaves.
There are different kinds of fruits and vegetables available depending on the time of the year and seasons. Therefore while planning your meals, this has to be considered as eating seasonally adds variety to your diet. Choosing different colours of veggies and fruits provides varieties of nutrients to the body.
Varieties of fruits: There are several categories of fruits. Bear in mind that this classification might differ under botanical classification
1. Pome fruit such as apples, pears.
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| Apples |
2. Citrus fruits such as oranges, mandarin, lemon.
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| Mandarin |
3. Stone fruit such as avocado, apricots, peaches.
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| Avocado |
4. Tropical fruits such as banana, pineapple, pawpaw, mangoes.
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| Pineapple |
5. Berries such as raspberry
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Raspberry
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6. Others such as kiwi
Vegetables varieties include the following categories
1. Leafy and salad vegetables such as cabbage, endive, lettuce, spinach
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| Lettuce |
2. Flower and flower buds (cruciferous) such as broccoli, cauliflower.
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| Broccoli |
3. Podded vegetable which includes lentils, beans, chickpea, soybean, okra
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| Okro |
4. Bulb and stem vegetables such as celery, asparagus, onion, garlic.
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| Red onions |
5. Root and tuberous vegetables, which are cassava, ginger, water chest nut, carrot.
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| Carrots |
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