Why You Should Eat Fruits And Drink Vegetables: A Guide To Optimal Nutrition

Incorporating fruits and vegetables into your daily diet is fundamental for achieving good health. But did you know there's an added advantage in the way you consume them? Eating fruits whole and drinking vegetable juices each come with unique benefits that can support overall wellness in distinct ways. This balanced approach allows you to take advantage of the best of both worlds, making it easier to achieve a nutrient-rich diet and, ultimately, a healthier lifestyle. Here's a closer look at why eating fruits and drinking vegetables can optimise nutrient intake, enhance digestion, and support long-term health.

Why eat fruits whole?

Fruits are rich in fibre, vitamins, minerals, and antioxidants, making them essential for various bodily functions. Eating fruits whole rather than juicing them offers specific advantages.

1. Fibre content

Whole fruits retain their natural fibre, which supports digestion, regulates blood sugar levels, and promotes a feeling of fullness. Fibre also helps prevent constipation and other digestive issues, supporting gut health.

2. Satiety and weight management

Eating whole fruits can help you feel fuller longer due to the fibre content, which takes more time to digest. This can aid in weight management by reducing the likelihood of overeating throughout the day.

3. Natural sugar control

When you eat fruit in its whole form, the fibre helps slow down the release of sugar into the bloodstream. This steady absorption prevents the sharp blood sugar spikes associated with fruit juices, which lack the fibre content.

4. Maximised nutrient retention

Whole fruits maintain their full range of nutrients, including water-soluble vitamins (like vitamin C), which can degrade if processed. Eating fruits whole also provides the full spectrum of antioxidants, which can be reduced in fruit juices due to oxidation.

5. Protective phytochemical

The skin and flesh of fruits often contain phytochemical with anti-inflammatory and antioxidant properties. By eating fruits whole, you benefit from these naturally occurring compounds that help protect against diseases.

Why drink vegetables?

Juicing vegetables offers a convenient way to consume a variety of greens and vegetables that you might otherwise find hard to include in your diet regularly. Drinking vegetable juice can be a powerful way to quickly infuse your body with nutrients and support optimal health.

1. Nutrient-dense with low calories

Vegetable juices provide a high concentration of vitamins, minerals, and antioxidants with fewer calories, making them ideal for people seeking a nutrient boost without added sugars. Leafy greens like kale, spinach, and parsley, for example, are low-calorie options packed with essential nutrients.

2. Digestive ease

Juicing vegetables removes most of the fibre, which makes the nutrients more easily absorbed by the digestive system. This can be beneficial for those with digestive issues or for individuals who want to give their digestive systems a break while still consuming vital nutrients.

3. Increased vegetable intake

Juicing allows you to consume a larger variety of vegetables in one sitting than you might typically eat in whole form. For example, it might be challenging to eat several servings of leafy greens, but juicing them makes it easier to pack these nutrients into your daily routine.

4. Alkalising effects

Many vegetables, particularly greens, are alkaline-forming, which can help balance the body's pH and support functions like reducing inflammation and aiding in detoxification.

5. Hydration and refreshment

Drinking vegetable juice hydrates the body and can be particularly refreshing, especially when using water-rich vegetables like cucumber and celery. Staying hydrated with these nutrient-rich liquids can improve energy levels, skin health, and overall vitality.

Best practices for eating fruits and drinking vegetables

To get the maximum benefits from eating fruits and drinking vegetables, consider the following tips.

1. Eat fruits alone or before meals

Eating fruit on an empty stomach or before meals can optimise digestion and nutrient absorption. This is because fruits digest faster than other foods, and consuming them with or after a meal can lead to bloating for some people.

2. Choose fresh, seasonal options

Fresh, seasonal fruits and vegetables have higher nutrient content compared to those stored for long periods. Prioritise local produce for the best taste and health benefits.

3. Avoid adding sugar to juices

Vegetable juices are healthiest when consumed without added sugars or preservatives. If you prefer a sweeter taste, add a small amount of apple or carrot instead of sugar.

4. Balance fruit intake with vegetables

While fruits are essential, they also contain natural sugars. Balancing fruit intake with vegetable juices can provide a more stable blood sugar response, especially if you're juicing high-sugar fruits like mangoes or pineapples.

5. Experiment with vegetable combinations

Mixing different vegetables can improve taste and nutrient variety. Try combining celery, spinach, and cucumber with a hint of lemon or ginger for a nutrient-packed drink.

Eating fruits whole and drinking vegetables are two simple yet effective ways to prioritise health through diet. Whole fruits provide fibre, slow-release sugars, and essential nutrients, while vegetable juices allow for a quick nutrient infusion with minimal digestive effort. Incorporating both into your daily routine can help balance energy levels, improve digestion, and support overall well-being.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.