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Even though the figures for the recommended daily intake change invariably, the concept of eating lots of fruits and vegetables as a means to supplement our vitamin and minerals requirement has never changed. Recently, studies are also suggesting that there are far reaching benefits of eating fruits and vegetables, such as the potential role they may play in reducing cardiovascular and cancer risks.

It remains unclear how fruits and vegetables contribute to the lowering of blood pressure and cholesterol, even though recent studies have shown that people with higher daily consumption of fruits and vegetables have lower levels of LDL (bad) cholesterol compared with those who have lower daily consumption. Nevertheless, logic would suggest that a diet rich in fruits and vegetables equates to a smaller intake of meat and diary products, both of which contributes to higher cholesterol levels.

There have been links made in recent studies about the effect of fruits and vegetables in the prevention of cancer. So far, there has been limited evidence to suggest its potential role in prevention of cancer involving the digestive system (such as stomach, colon-rectum, esophagus and mouth), but further studies are required to establish this link. However, there is strong indication that certain fruits and vegetables can protect against specific types of cancer, such as the recent studies on tomatoes and their association with lower prostate cancer risk.

Fruits (and vegetables) contribute to a better digestive system by supplementing your diet with indigestible fibre. Even though it has no nutritional value, the fibre acts as like a biological sponge that soaks up the water and triggers regular bowel movements, thus preventing or relieving constipation and other discomforts caused by irritable bowel and irregular bowel movements.

Fruits (along with vegetables) make up an essential component of any good diet. Since different fruits differ in their nutritional values, it is important to eat a healthy quantity and variety to ensure that you get all the dietary benefits of fruit in your everyday meals.