Food group

Fruit and Vegetables

Fruit and vegetables provide vitamins, minerals and fibre and help protect against many diseases — aim for at least 5 portions of different types a day.

Written by Meds Global Health Clinical Team · Clinically reviewed by Dr Muhammad Suffyan, MB BS, Founder & Clinical Director · Last reviewed · How we review

What it is

Fruit and vegetables are a core food group, providing a wide range of vitamins, minerals, fibre and plant compounds, whether fresh, frozen, tinned, dried or juiced.

What it does

They support overall health, help protect against heart disease, stroke and some cancers, provide fibre for the gut, and help you maintain a healthy weight because they are filling but generally low in calories.

Good sources

All fruit and vegetables count — fresh, frozen, tinned (in juice or water) and dried. A portion is about 80 g; dried fruit is 30 g, and juice or smoothies count as a maximum of one portion a day.

Deficiency and who is at risk

Eating too few fruit and vegetables is linked to low fibre intake and a higher risk of heart disease, some cancers and other conditions. Many people in the UK do not reach 5 A Day.

Balance

Can you have too much?

It is hard to eat too much fruit and veg, though very large amounts of fruit juice or dried fruit add free sugars and can affect teeth, so these are limited to smaller portions.

Education and reference only. This is general nutrition information, not personal advice, and does not give doses. Ask a pharmacist, GP or registered dietitian before starting supplements, especially with a health condition or in pregnancy.

Answers

Fruit and Vegetables: frequently asked questions

What counts as one of my 5 A Day?

About 80 g of most fruit or vegetables — for example a medium apple, three heaped tablespoons of vegetables, or a handful of grapes. Dried fruit (30 g) and one glass of juice or smoothie each count once a day.

Do frozen and tinned vegetables count?

Yes. Frozen, tinned and dried fruit and vegetables all count towards your 5 A Day and can be just as nutritious as fresh, as well as convenient and affordable. Choose tinned in water or juice with no added salt or sugar where possible.

Related

More on food groups and nutrition

WholegrainsWholegrains keep all parts of the grain, giving more fibre and nutrients than refined grai…Dairy and AlternativesDairy foods and fortified alternatives are good sources of calcium and protein — choose lo…Oily FishOily fish such as salmon, mackerel and sardines are rich in omega-3 fats that support hear…Red and Processed MeatRed meat provides protein, iron and B12, but processed meat and large amounts of red meat …Pulses and BeansPulses such as beans, lentils and chickpeas are cheap, high in protein and fibre and low i…Nuts and SeedsNuts and seeds provide healthy fats, protein, fibre and minerals — a handful of unsalted o…

Sources

Where this is drawn from

  • NHS — Eat well (Eatwell Guide)
  • British Dietetic Association (BDA)
  • UK Scientific Advisory Committee on Nutrition (SACN)

Building nutrition or patient-education content?

We create clear, accurate, referenced health explainers and decision aids for teams and learners.

Talk to us ☎ +44 7448 439750
☎ Call Get a Proposal