Fruits and vegetables contribute a host of beneficial nutrients and other food components, such as phytochemicals and fiber, to your diet. Although you can replace some of them with supplements, no dietary supplement can substitute for all the compounds found in fruits and vegetables, nor can they mimic the potential nutrient interactions found in those foods that may contribute to their healthful effects. Not including these foods as part of a well- balanced diet in significant health consequences.
One of the initial adverse effects of avoiding fruits and vegetables might be a vitamin or mineral deficiency. Produce contributes B- vitamins that help you derive energy from your diet, vitamin C to assist with wound healing, vitamin A to keep your skin and eyes healthy and vitamin K to support blood clotting. Minerals in fruits and vegetables include, for example, calcium, magnesium, iron, and potassium, which contribute to your skeletal, nerve, and cardiovascular health. Avoiding these foods can impact any of the functions.
Fruits and vegetables contain a type of indigestible carbohydrate called fiber, which doesn’t contribute calories to your diet but can improve your intestinal health. Insoluble fiber increases the bulk of waste products in your large intestine, speeds up the waste as it passes through your system, and helps you avoid constipation and hemorrhoids. Lack of fiber in your diet can have the opposite effect.
Soluble fiber swells as it passes through your gut and slows the absorption of nutrients such as glucose and cholesterol. In this way, it can help regulate your blood levels of these molecules and may lessen your risk of diabetes or elevated cholesterol levels. In addition, fruits and vegetables are rich in phytochemicals, plant-based substances that not only contribute color to these foods but also may reduce inflammation and even slow or prevent tumor growth.