Vegetables vs Fruits

Many people believe that fruits and vegetables have similar nutritional values. They thought that fruits can replace vegetables for their daily nutrition and taking a lot of fruits to lose weight. The real problem is: Can fruit entirely replace vegetables? Are there really no difference between them regarding the nutrients? Based on latest researches, the nutrition contained in fruits and vegetables do have some of differences. Nutritional experts are advising that people should take a certain amount of vegetables every day because vegetable can bring the following benefits for the human body:

Firstly, most vegetables contain all six categories of nutrition required by the human body. They generally contain a low quantity of protein content and fat content which is good for people who are in diet. Vitamins are the main nutrients in vegetables. Most vegetables are rich in vitamin c, and they also contain adequate vitamin a and vitamin b. Apart from the main nutrients, there are some substances contained in vegetables which are also called as bio-active substances such as lycopene, chlorophyll, alkaloids, polyphenols etc. They are helpful to clear the waste in the body, slow down the aging process and prevent cancer and cardiovascular diseases.

Secondly, the human body should have a balanced PH environment. Generally, a slightly acidic medium can be able to maintain the best condition of human activities. Vegetables which are rich in calcium, potassium, magnesium, phosphorus, iron and other mineral elements can regulate the acid-base balance in the body. Usually there are less amount of mineral elements contained in fruits than vegetables.

Thridly, some vegetables have some therapeutic effects which can be taken as an auxiliary treatment method for some disorders. Broccoli and tomatoes are rich in antioxidants and can prevent cancer; Cucumbers, gourds, carrots and beans can facilitate weight loss; Pumpkins and bitter melon can relieve symptoms in patients with diabetes; Special aromas of vegetables like celery and Laver can be helpful in lowering blood pressure.

Last but not least, not only the content of dietary fiber in vegetables are more than fruits, vegetables also contain plenty of insoluble fiber which can promote intestinal peristalsis and clear toxic substances out of the body. Regular consumption of vegetables can provide effective treatment for constipation and hemorrhoids, and be helpful for colorectal cancer prevention. The fibre contained in fruits are mainly soluble fiber pectin. They are not easily to be absorbed, which will slow the process of emptying the stomach.

So, regarding the nutritional values, vegetables is relatively richer than fruits. As a result, fruits is not a good substitute for vegetable and vice versa. Most fruit has their unique functions as well. For instance, most fruits contain a variety of organic acids which can stimulate the secretion of digestive liquids. It is recommended to consume 400g-500g fresh vegetables plus 100g-200g of fruits in your daily dietary recipe. A balanced nutrition will bring you good health.

Image provided by Johannes Jansson/ [CC-BY-2.5-dk (], via Wikimedia Commons

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