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A diet rich in fruits and vegetables has been shown to reduce the risk of heart disease, cancer, stroke, and other serious health problems. While many people know this intuitively, you may be surprised to learn how much of an impact your food choices can have on your body’s health and wellness. Take a look at the five surprising health benefits of eating more fruits and vegetables. What is the importance of eating more fresh produce? When you were a kid, your mom might have told you to eat your vegetables! And for good reason. It turns out that fruits and vegetables are one of your best bets for preventing a wide range of health problems. A diet rich in antioxidants—phytonutrients found in produce like spinach, kale, tomatoes, bell peppers and apples—has been linked to lower rates of chronic diseases like heart disease, cancer and cognitive decline as well as higher mental function among aging adults. Studies also show that incorporating more fruit into your diet can help protect against conditions associated with memory loss, such as Alzheimer's disease. Meanwhile, whole grains help support brain health by promoting concentration and boosting energy levels while managing blood sugar levels. Brain food for brain health! 6 ways that fruits and veggies make you healthier A new study from Stanford University found that people who ate two servings of fruits and vegetables per day experienced lower rates of cancer, heart disease, stroke, diabetes, and early death than those who consumed just one serving. The British Heart Foundation also recommends eating five portions daily. But it’s not enough to go buy a bagful at Whole Foods: most fruits and veggies are full of antioxidants that boost your body’s natural defenses against common ailments. How to incorporate more fruit into your diet The easiest way to make sure you’re getting enough fruits and vegetables is to eat a diet that contains at least five servings daily. This may sound like a lot, but it’s not: A serving is about a cup, which breaks down to about three pieces of fruit or two cups of raw leafy greens. If you want to be more precise, then think in terms of 1/2 cup of dried fruit, 1/4 cup cooked veggies or one medium-sized piece of fresh fruit. Here are some easy ways to get your recommended daily intake: Top off your breakfast cereal with berries instead of raisins; add spinach to scrambled eggs; cut up an apple into slices for a mid-morning snack; and enjoy some carrots with hummus as an afternoon pick-me-up. Why everyone should include more veggies into their diet It’s no secret that eating a diet high in fruits and vegetables is good for you. People who eat more fruits and veggies tend to have lower BMIs, a reduced risk of developing cancer, better heart health, and overall improved wellness. However, many people don’t know that there are also numerous mental health benefits associated with eating produce as well. This includes everything from promoting healthy aging to helping with your sleep schedule—even keeping your brain sharp! In fact, research conducted by our very own Dr. 3 easy ways to use up leftover produce in your fridge There are lots of ways to make fruits and vegetables a regular part of your diet. (And you should be eating about 5 servings every day.) But if you find yourself with some leftover produce, here are three easy ways to use it up: Blend it into a smoothie with yogurt or milk, frozen berries, oats, protein powder, flax seed oil, almond butter or peanut butter. This is a great way to add some greens—or carrot juice—to your morning drink. Bake it into muffins or pancakes. Purée fruit into tomato sauce for pasta night; simmer green beans in coconut oil until they’re crisp-tender; puree butternut squash soup until silky smooth.