What are the benefits of eating fruits and vegetables?

Health officials and clinicians are renewing calls for higher fruit and vegetable consumption, citing research that links daily intake to stronger heart health, improved digestion and lower chronic disease risk. Authorities recommend 1.5 to 2 cups (360 to 480 mL) of fruit and 2 to 3 cups (480 to 720 mL) of vegetables per day for most adults, balancing calories with nutrients.

Nutritionists say the benefits are broad. Fruits and vegetables provide dietary fiber, vitamins, minerals and bioactive compounds such as antioxidants. Fiber supports digestion and steady blood sugar; potassium helps regulate blood pressure; folate and vitamin C aid cellular function and immune response. Studies associate regular intake with reduced risk of heart disease, stroke and some cancers, and with healthier body weight.

"Consistent consumption of a variety of produce is one of the simplest population-level interventions for chronic disease prevention," said Dr. Emily Carter, a cardiologist at Mercy Medical Center. "Even modest increases can yield measurable benefits." Registered dietitian Maria Lopez, RD, pointed to practical gains: "Adding a cup (240 mL) of berries or a salad daily can improve satiety and reduce processed food intake."

Public-health campaigns emphasize accessibility and habit change, noting that frozen and canned options retain most nutrients and can expand choices. Schools and community programs that increase produce availability report improved dietary patterns among participants.

Experts acknowledge barriers including cost, preparation time and taste preferences, and recommend small, sustainable changes: incorporate fruit at breakfast, choose vegetable-based sides, and blend produce into soups and smoothies.

Researchers continue to investigate optimal intake patterns and mechanisms. For now, clinicians and dietitians stress that meeting recommended servings is a well-supported, low-risk strategy to enhance population health. Community leaders encourage culturally tailored recipes and local partnerships to improve access, affordability and acceptability of produce in neighborhoods with limited grocery options.