Vegetables and fruits are vital for a healthy diet, offering essential nutrients that keep the body strong and disease-free.
Experts say that incorporating them into daily meals promotes healthy bones, glowing skin, strong hair, and a robust immune system.
Vegetables such as carrots, spinach, kale, broccoli, and cabbage, along with fruits like oranges, papaya, bananas, avocado, and berries, are rich in vitamins A, C, K, and folate, as well as minerals like potassium, calcium, and magnesium. These nutrients support eye health, skin, bones, and overall immunity.
Antioxidants in fruits and vegetables help the body fight infections and protect cells from damage. Their fiber content improves digestion, removes toxins, and prevents constipation, ensuring the digestive system works efficiently.
Regular consumption of fruits and vegetables also lowers the risk of chronic conditions such as high blood pressure, heart disease, type 2 diabetes, and certain cancers. Because they are low in calories yet filling, they help maintain a healthy weight.
Fruits and vegetables also enhance brain function and mental wellbeing. For example, bananas and avocados provide nutrients that boost brain health and reduce stress, while antioxidants help prevent premature aging and maintain healthy skin and hair.
Nutritionists urge Tanzanians to include a variety of vegetables and fruits in their meals every day. They say it is a simple but powerful way to strengthen immunity, improve overall health, and support an energetic, active lifestyle.