For increased well-being

There is a whole world of flavours, colours and textures out there when you explore new foods - especially new types of fruits and vegetables.

Adding them to everyday dishes is a great way of expanding your food horizons and boosting the nutrients in your overall diet.

Eating five to nine servings of fruits and vegetables a day provides a variety of health benefits.

Fruits and vegetables are rich in vitamin C and A, folate, potassium, dietary fibre and other nutrients and contain hundreds of phytochemicals - a group of compounds that may help prevent chronic diseases.

"Fruits and vegetables may help to lower the risk of some cancers," says Nafeesa Ahmed, a nutritionist at Zulekha Hospital, Dubai.

"There is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke," she says.

The higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease, she adds.

Green leafy vegetables, cruciferous vegetables, citrus fruits, limes, and grapefruit (and their juices) make important contributions.

Lettuce, spinach, Swiss chard, mustard greens are considered green leafy vegetables, while broccoli, cauliflower, cabbage, Brussels sprouts and kale are cruciferous vegetables.

Eating more fruits and vegetables can also help to lower cholesterol and keeps your eyes healthy.

In general, a diet rich in fruits, vegetables and whole grains appears to reduce the chances of developing cataract and assists significantly in slowing down the ageing process and protect cells from oxidative damage.

It also helps make your meals and snacks more interesting.

o Buy fresh fruits or fruits canned in their own juices rather than in heavy syrup.

o Choose 100 per cent real fruit juice. Most fruit drinks are made with very little fruit juice. Grape and orange sodas do not count as fruit juice.

o Always wash and cut vegetables and fruits to conserve the nutrients.

o Frozen fruits and vegetables have nutrients similar to freshly harvested produce. Other processed fruits and vegetables retain most of their nutrient, fibre and phytochemical value.

Steaming and microwaving help to maintain the vitamin C and folate content of vegetables.