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Fruits and vegetables are an essential part of a healthy diet. Rife with vitamins, minerals, and fiber, they help your body function correctly and protect against disease. Among many benefits, eating plenty of produce is linked to a lower risk of heart disease, stroke, diabetes, and multiple cancers.
Most adults should eat about 2 cups of fruit each day, and at least 2 1/2 cups of vegetables, the American Heart Association advises. Sometimes, those goals can be difficult to reach. Fortunately, these simple, packed-with-produce recipes can help you get there.
Don’t forget: Before you prep, give your produce a good wash, says Frank Chae, MD, a bariatric surgeon with Sky Ridge Medical Center in Lone Tree, Colorado. To remove dirt and bacteria, he recommends placing your food in a colander and rinsing with water for three to five minutes.
Sources: Harvard TH Chan School of Public Health.... + 8
- Harvard TH Chan School of Public Health. Vegetables and Fruits. Accessed May 15, 2025.
- Better Health Channel (AUS). Fruit and vegetables. September 9, 2022.
- Harvard TH Chan School of Public Health. Vitamin K. Accessed May 15, 2025.
- NIH Office of Dietary Supplements. Vitamin C. March 22, 2021.
- Utah State University Nutrition Extension. Smoothies—Helpful or Harmful? Accessed May 15, 2025.
- VA.gov. Building a Balanced Smoothie. July 2019.
- NIH Office of Dietary Supplements. Folate. November 21, 2022.
- Harvard TH Chan School of Public Health. Avocados. Accessed May 15, 2025.
- American Heart Association. How to Eat More Fruit and Vegetables. October 26, 2023.
