Fruit and vegetables can provide your body with the necessary nutrients and fibre to keep you healthy. Coupled with regular physical and mental activity, their consumption provides the basis for a healthy lifestyle and should be the central focus of a balanced diet.
Fresh, locally grown fruit and vegetables are at their peak in flavour and nutrition when harvested close to where they are grown.
Top chefs in high quality restaurants include seasonal fruit and vegetables in their dishes, as they believe it offers superior taste. The availability of locally grown fresh produce depends on the time of the year and prevailing weather conditions. In Ireland, some crops like cabbage and cauliflower are grown all year round, while others, such as citrus fruit cannot be grown in this climate. Most of our commonly grown fruit and vegetables are planted in the spring, grown through the summer, and are harvested in the autumn – tying in with the availability of sunshine across the spring and summer. Eating fresh, locally grown produce, in season, delivers the best taste and the maximum availability of nutrients.
Choosing locally grown produce supports local growers in rural communities, reduces food miles travelled in transportation, and ensures fresher, more nutritious food.
Locally produced produce often can taste better, as the fruit and vegetables are fresher, as they have travelled shorter distances to market. Consuming locally produced fruit and vegetables is a simple short cut to sustainable eating which helps to protect our planet. To identify locally grown fruit and vegetables keep an eye out for the Bord Bia Quality Mark logo on packaging when doing your food shopping.
Fruit and vegetables are a vital part of a well-balanced diet as they provide vitamins, minerals, fibre, and a variety of phytochemicals that promote health (1). Some may contain powerful antioxidants which protect the body from free radicals that can cause disease. They have many health benefits and are linked to providing protection against major diseases such as heart disease, cancer, and obesity (2). Increasing consumption of fruit and vegetables is viewed as a important directional shift towards healthier and more sustainable diets (3).
The HSE healthy eating guidelines recommend eating five to seven portions of fresh fruit, vegetables, and salads daily as part of a healthy, balanced diet (4).
Fresh, local and in season fruit and vegetables are recommended as part of a healthy diet (5). 80g of fruit, vegetables, and/or salads qualifies as one portion of your 5-7 a day, or alternatively, you can check out the HSE portion guide below.
Strawberries are a delicious and popular low calorie summer fruit rich in vitamin C. Traditionally served with a splash of cream, strawberries are an ideal summer snack or the perfect dessert.
A member of the Brassica (cabbage) family, Broccoli is the edible part is the central flower stalk. It is a source of vitamin C, vitamin A, folate and calcium. One serving of 100 grams of broccoli will provide more than the daily requirement of vitamin C.
Parsley is rich in vitamins A and C, folic acid, iron and fibre. It is also a good source of vitamin E and calcium. If used in salads as an ingredient rather than a garnish, parsley can make a significant contribution to the nutrient content of the diet.
Raspberries are delicious on their own as a low calorie summer fruit and are a good source of vitamin C, fibre and folic acid.
Cauliflower is natural low in fat, and a good source of fibre and vitamin C. This is a popular member of the Brassica family, which, like cabbage, should not be overcooked.
Garden thyme is a bush with grey-green leaves giving off a pungent minty, light-lemon aroma. It is a rich source of Vitamin A and calcium and a good source of magnesium.
Leeks are very versatile and useful in the kitchen, with their own distinct, subtle flavour. They are high in vitamin B6, which contributes to the reduction of tiredness and fatigue.
Apples were one of the first fruit crops cultivated by man. They are an extremely popular and versatile fruit with many varieties suited to growing conditions in various climates. Apples can be cooked or eaten raw. They contain useful amounts of dietary fibre and Vitamin C.
Closed or open cups are very versatile and may be used in place of buttons and flats in most recipes. They are naturally fate free, low in calories and high in fibre. They are also a high protein food, a source of potassium and high in selenium which contributes to maintenance of normal hair and nails.
Lettuce naturally fat free, low in calories and high in fibre. It’s a high protein food as 44% of its calories come from protein. Lettuce is a source of Vitamin A, C and folic acid. There are many types available and grown in Ireland.
Pak Choi originally comes from China, but has become popular in European food, particularly in the UK, with the increase in popularity of Chinese cooking. It’s a good source of vitamin c which contributes to the normal function of the immune system.
Tomatoes are one of the world’s most popular fruits, though we eat it as a vegetable. The Irish tomato is popular with consumers because of its good quality and flavour. It’s naturally high in fibre and a good source of vitamin C.
Nutrients in fruit and vegetables can be easily destroyed during food preparation and certain cooking methods. Where possible, try to eat your fruit and vegetables raw (8) and opt for cooking methods such as steaming, microwaving, or roasting to keep all the nutrients! (9)
Fresh, local and in season fruit and vegetables represent excellent value for money, are highly nutritious and always deliver on taste!
For further inspiration on how to incorporate more fruit and vegetables into your diet, download our e-cookbook, which is full of delicious, fresh and seasonal fruit and vegetable recipes!
