At a glance
• Why Fruits & Veggies Are Nutrition Powerhouses |
June is National Fresh Fruit and Vegetable Month — the perfect time to celebrate the vibrant variety of produce and the benefits it brings. But fruits and veggies aren’t just seasonal stars — they nourish our bodies all year long.
In this guide, we’ll explore why fruits and vegetables are vital to health, break down the science of “eating the rainbow,” and share practical tips to make your meals more colorful and nutrient-rich — no matter the season.
Let's dig in!
The Benefits of Eating Fruits & Vegetables
Fruits and vegetables are nutrient powerhouses loaded with essential vitamins, minerals, and fiber. For example, citrus fruits are high in vitamin C, orange vegetables like carrots provide beta-carotene, and leafy greens supply folate and vitamin K.
Certain fruits and veggies such as raspberries, pears, and apples, along with peas, broccoli and turnip greens, are sources of dietary fiber, which aids digestion, supports healthy gut bacteria growth, and more.
Because they're low in calories and high in water, fruits and vegetables can help you feel full — without the extra calories — and may help you lose weight and control your hunger. As the Mayo Clinic puts it, “weight loss with more food, fewer calories.”
The Power of Color & Variety
No single fruit or vegetable gives you everything your body needs. That's why nutritionists recommend eating a rainbow of produce; each color signifies different phytonutrients that our bodies need.
According to Heart Research Institute, here’s what each color does in our body:
Red
Fruits and vegetables like tomatoes, strawberries, and red peppers contain carotenoids that act as antioxidants — molecules that protect your cells and tissue from free radicals.
Orange
Produce such as carrots, pumpkins, and oranges contain alpha and beta-carotene, which convert to vitamin A to support vision and cell function.
Yellow
Bananas, lemons, and pineapple contain lutein and zeaxanthin — two phytonutrients that are particularly important for eye health.
Green
Leafy vegetables and Brussels sprouts are rich in multiple vitamins and nutrients including chlorophyll and folate, which play a role in blood circulation, red blood cell formation, and healthy cell growth function.
Blue/Purple
Dark-shaded foods such as blueberries are an excellent source of essential nutrients, vitamins, flavonoids, and antioxidants. Blueberries are also linked to improving brain health and cognitive function.
White/Brown
Produce like garlic and potatoes contain allicin and flavones, with allicin showing potential anti-bacterial properties and blood pressure benefits.
Fun Facts About Fruits and Veggies
Here are some surprising tidbits that might change how you think about produce:
- Botanically, bananas are berries — but strawberries are not! A berry is a fruit produced from a single ovary with seeds embedded inside.
- Red bell peppers have more vitamin C (95 mg) per serving than oranges (70 mg).
- Watermelon is about 92% water, celery is around 95%, and cucumbers are approximately 96% water — all excellent choices to help you stay hydrated.
- Avocados are botanically classified as a fruit and provide heart-healthy monounsaturated fats.
Here’s How to Keep Your Produce Fresher, Longer
Getting the most out of your produce starts with smart shopping and proper storage.
- Shop Seasonally: Produce is freshest and most flavorful when it's in season, plus it's often more affordable.
- Don't Overbuy: Plan your meals and buy only what you'll use to avoid waste and save money.
- Frozen & Canned Count Too: Choose frozen options without added sauces and canned varieties with no added sugar or salt.
- Store Smart: Keep fruits and vegetables separate in the fridge when possible, as fruits emit ethylene gas that can speed vegetable spoilage.
Simple Ways to Eat More Every Day
Ready to boost your daily intake? Here are easy ways to sneak more fruits and vegetables into your routine.
Add to Breakfast: Mix berries into cereal or yogurt or toss vegetables into omelets for a nutritious start.
Snack on Produce: Keep washed fruit visible on the counter and pre-cut vegetables in the fridge for easy grabbing.
Veggie-Boost Your Meals: Add vegetables to soups, pastas, sandwiches, and stir-fries. They blend into dishes you already love.
Fill Half Your Plate: Follow USDA MyPlate guidance by making fruits and vegetables half of every meal.
Use Fruit for Dessert: Try baked apples with cinnamon or banana "nice cream" (frozen blended bananas) for natural sweetness.
Experiment: Try a new fruit or vegetable each week to keep meals interesting and expand your nutrient intake.
Color Your Way to Better Health
Eating fruits and vegetables is one of the simplest and most delicious ways to support your health. These natural foods offer essential nutrients, fiber, and protective compounds that benefit everything from your digestion to your heart.
Adding color to your plate and making small, consistent changes — like keeping fruit visible or prepping veggies ahead — can help turn healthy eating into a lasting habit.
Whether it's June or January, enjoying more fruits and vegetables is a timeless wellness strategy.
References
https://health.clevelandclinic.org/beta-carotene
https://medicalwesthospital.org/blog/fruits-vegetables-gut-health/
https://nutritionsource.hsph.harvard.edu/avocados/
https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2013/dark-green-leafy-vegetables
https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2014/blueberries-and-health/
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20044318
