Why Eat Fruit and Vegetables?
	A growing body of research links diets rich in fruits and vegetables with reduced risk of stroke, heart disease, high blood pressure, certain cancers (e.g., mouth, pharynx, esophagus, stomach, lung, colon-rectum), and type-2 diabetes.
	Diets rich in fruits and vegetables may also aid and/or maintain weight loss by helping to increase fullness with fewer calories.
	There is a significant amount of evidence linking fruits and vegetables with lower risk of heart disease and cancer. In fact, in the USA the FDA has approved two health claims related to fruits and vegetables...
	"Low fat diets rich in fruits and vegetables (foods that are low in fat and may contain- dietary fiber and vitamins A and C) may reduce the risk of some types of cancer,"
	or "Diets low in saturated fat and cholesterol and rich in fruits, vegetable, and grain products that contain some types of fiber may reduce the risk of heart disease."
	In IRAN, for people who need 2000 or more daily calories, a minimum of 9 servings of fruits and vegetables is recommended each day for healthy eating.
	Mix is the Key for Healthy Diet and Healthy Food
	Maximum protection comes from eating a mix of all types of fruit and vegetable, because each type contains components that reinforce one another. All the different components are described as 'photochemical'.
	Eating with the seasons is a great way to ensure you are eating a healthy mix of different seasonal fruit and vegetables. It’s natures way of giving us the blend of nutrients we need.
	Colour is Key to Healthy Food
	To glean the benefits from health-protective phytonutrients, eat a rainbow of colorful fruits and vegetables every day. Researchers continue to investigate the myriad of phytonutrients in plant foods and the many ways they may promote health.
	For example, red foods like tomatoes and, watermelon, contain lycopene, -a compound being studied for its role in fighting prostate cancer and heart disease.
	Green vegetables, like spinach and kale, contain lutein and zeaxanthin, which may help protect against age-related eye disease.
	Blue/purple foods like blueberries and eggplant contain anthocyanins, and white foods like cauliflower contain sulforaphane, both of which may help protect the body from cancer.