Do you eat enough fruits and vegetables?

Fruits and vegetables are essential for our health, but did you know that in 2019, only 32% of French adults consumed enough each day? Discover their crucial role in our well-being, as well as some simple tips to integrate them more easily into your daily diet.

What is the place of fruits and vegetables in your diet?

What are fruits and vegetables ?

Fruits and vegetables are foods of plant origin, rich in fiber, vitamins, minerals and antioxidants, which play an essential role in the proper functioning of our body.

• Fruits are usually the sweet or juicy part of the plant, often eaten raw (apple, strawberry, orange, grape...).

• Vegetables, however, include several parts of the plant: leaves (spinach), roots (carrots), stems (celery), flowers (broccoli), bulbs (onion)... They are often less sweet and can be eaten raw or cooked.

A concentrate of essential nutrients

Eating fruits and vegetables brings:

• Vitamins: vitamin C (especially in citrus, kiwi or peppers), provitamin A (found in many fruits and vegetables such as carrots, spinach, mango... ), vitamin K, etc.

• Minerals: potassium (bananas, tomatoes), magnesium (spinach, avocado), calcium (especially in almonds).

• Fiber: essential for digestion and gut health. It also plays an important role in our satiety!

• Antioxidants: polyphenols, flavonoids, carotenoids that help fight oxidative stress.

• Water: we tend to forget about it, but fruits and vegetables are on average 85-95% water, which helps to hydrate our body.

The fibers, what is it for?

Dietary fibre is a non-digestible plant component that plays a key role in digestive and metabolic health. Found mainly in fruit and vegetables, they also help prevent certain diseases.

Prebiotics to feed our intestinal microbiota

Some fibers are called prebiotics, serving as food for beneficial bacteria in our intestines. They promote a balanced microbiota, thus:

• Strengthen the immune system

• Improve digestion and reduce intestinal disorders (bloating, diarrhea, constipation)

• Assist in the production of short-chain fatty acids (such as butyric acid), beneficial for intestinal health

Some examples of prebiotic fibres:

Inulin and fructo-oligosaccharides or FOS (found in onion, leek, artichoke, endive, apple, still green banana...), GOS or galacto-oligosaccharides (in lentils, chickpeas...), pectins (found in apples, carrots, beets...), resistant starches and there are more!

Regulation of transit

Fibers play a major role in the proper functioning of the intestinal transit. There are two types of fiber in the diet that act differently in our digestive tract:

• Soluble fiber (found in plant flesh, but also in oats, legumes, etc.): It will dissolve in water and form a gel in the intestine, which will slow down the absorption of carbohydrates (and therefore prevent glycemic peaks) and will prolong the feeling of satiety in time.

• Insoluble fibers (present in the skin of plants, in wheat bran, leafy vegetables...): These do not dissolve in water, and will simply increase the volume of the stool, facilitating its evacuation.

A preventive role in the development of diseases

Fibre consumption is associated with a reduced risk of several diseases:

• Type 2 diabetes: by slowing down the absorption of glucose, they contribute to a better regulation of blood sugar.

• Cardiovascular diseases: they help to reduce cholesterol levels by limiting its absorption.

• Obesity: they increase the feeling of satiety and reduce the overall caloric intake of the plate (and yes, vegetables take up space on the plate! ).

• Colorectal Cancer: by speeding up intestinal transit, they reduce the contact time of potentially carcinogenic substances with the colon wall (AFDN, 2020).

Fruits and vegetables, a source of antioxidants

Fiber is not only useful for digestion. They are also associated with many antioxidants found in fruits and vegetables, which help fight oxidative stress and protect cells from premature aging.

Examples of fibre-related antioxidants:

• Flavonoids (found in berries, tea, citrus...)

• Polyphenols (found in apples, grapes or cocoa)

• Carotenoids (found in carrots, tomatoes, spinach, etc.)

How much fibers should we eat a day ?

Health authorities such as the ANSES (National Agency for Food, Environment and Labour Health Safety) recommend a consumption of 25g to 30g of fibre per day. This amount is considered sufficient to maintain normal intestinal transit and reduce the risk of chronic disease.

In practice, how does it look like ?

The National Nutrition Health Program (PNNS) encourages fibre consumption and has put in place practical recommendations to help us increase our daily intake:

• The famous "5 fruits and vegetables per day": This recommendation allows a sufficient supply of fiber, but also contributes to cover our needs for essential vitamins and minerals.

• Include legumes at least twice a week: lentils, chickpeas, dried beans, etc. are excellent sources of fiber and vegetable proteins.

• Incorporate oilseeds into our diet: a handful of almonds, nuts, hazelnuts... which are rich in fiber and unsaturated fatty acids.

• Consume more whole grains: prefer whole wheat breads, rice or pasta to increase fiber intake and promote satiety.

Eat more fruits and vegetables every day

Now that you know the importance of fruits and vegetables in your diet, it’s time to take action! Here are some practical tips to make it easier to integrate these precious allies into your daily meals.

Eat in all colours

We often hear this advice: "Eat the rainbow" to encourage us to eat more varied. I assure you, there is no need to eat the rainbow at every meal! The idea behind this is to vary as much as possible.

Each fruit and vegetable has its own benefits, thanks to different vitamins, minerals, fiber or antioxidants. Varying your choices allows you to cover more of your nutritional needs and thus optimize your health. No need to have ten colors on your plate at every meal, the important thing is to vary as soon as possible to enjoy the benefits of each food.

The practical vegetables of everyday life

Here are some simple tips to help you incorporate more fruits and vegetables into your daily diet:

• Frozen fruits and vegetables: practical and often as (or more) rich in nutrients than fresh, they retain a very large part of their nutritional qualities. They are a great option to keep on hand to quickly add fruits and vegetables to your meals, even out of season.

• Canned vegetables: Although they are also convenient and economical, canned vegetables can sometimes contain more salt, and the preservation process destroys some vitamins. They are still a useful alternative when you do not have fresh or frozen vegetables available.

• Alternate between raw and cooked: integrating crudités in your meals is a great way to consume vegetables without losing too much time. Carrots, consomme, radishes... A small salad as a starter and here is a great source of fiber to complete your meal!

• Add a fruit to breakfast or snack: A cut fruit in a yogurt or even an apple with some almonds to take away in your bag, it’s simple and fast. A small gesture for you, a big step for your health!

• And why not have a fruit for dessert ? An apple, a banana, or a handful of red fruits at the end of the meal. This dessert will satisfy your sweet cravings, while boosting your intake of fiber, vitamins and minerals.

Vary shapes, textures and tastes

Varying the shapes and textures of vegetables is a great way to diversify your meals, stimulate your taste buds and make your meal more enjoyable. It can also be particularly useful if you have a dislike for certain vegetables, or if you want to encourage your children to eat more vegetables!

• Traditional soups: soups allow you to incorporate a wide variety of vegetables in one meal. They also help cover our water needs! You can vary the vegetables according to the seasons, add herbs and spices. Be careful though: a soup does not replace a meal! So be sure to supplement your meal with a source of starches, protein and fat.

• Using spices and herbs: Adding spices and herbs to your preparations can completely change their flavor. Curry, cumin, paprika or garlic (among many others) allow to transform simple vegetables and tasty dishes and original! Feel free to experiment to find the combinations that suit you best.

• Vegetable patties or nuggets: if you are looking to introduce vegetables in a fun and gourmet way, homemade vegetable nuggets are a great idea. By mixing the vegetables of your choice with a little bread crumbs, spices, egg (and why not even cheese), you get a result that is tasty and enjoyable to eat, especially for children.

• Vegetable-based sauces: a more discreet but equally convenient way to incorporate vegetables into your meals is to incorporate them in sauces. You have leftover peppers cooked in the fridge and you don’t know what to do with them? Mix it with a clove of garlic, a little onion, some spices, and you will get a delicious sauce to accompany your pasta dish!

  
  

  

  
  

Now that you have all the keys in hand, it remains for you to integrate these tricks into your daily life. It’s up to you to take care of your health and well-being, one fruit or vegetable at a time!

Bibliography

CRÉDOC, enquêtes CCAF 2010 et 2019

ANSES, "Actualisation des repères alimentaires pour la population française", Avis de l’Agence nationale de sécurité sanitaire de l’alimentation, de l’environnement et du travail, 2017. Disponible sur: https://www.anses.fr/fr/content/lanses-actualise-les-reperes-de-consommations-alimentaires-pour-la-population-francaise

Santé publique France, "Programme National Nutrition Santé 2019-2023", Santé publique France, 2019. Disponible sur : https://www.santepubliquefrance.fr (consulté le 25/03/2025)

HCSP, "Avis relatif à la révision des repères alimentaires pour les adultes du futur Programme National Nutrition Santé 2017-2021", Haut Conseil de la santé publique, 2017.

AFDN. (2020). Les fibres alimentaires : c’est bien plus qu’une question de transit. Association Française des Diététiciens-Nutritionnistes. https://www.afdn.org/sites/www.afdn.org/files/medias/documents/200304-cr_1.pdf