Fruit and vegetables provide valuable nutrients for overall health and well-being, as well as reduced risk of disease. However, a 2015 analysis by the Centers for Disease Control and Prevention (CDC) found that only 12% and 9% of adults ate the recommended amounts of fruits and vegetables, respectively. (2) Keep reading to learn about how fruit and vegetable supplements could help you reach your nutrition goals.
Dietary importance of fruit and vegetables
The 2015 to 2020 U.S. Dietary Guidelines for Americans recommended that fruit and vegetables should make up half of your plate at every meal. (15) Fruits and vegetables are great sources of fiber, vitamins B9 and C, minerals, carotenoids, and sulfur compounds. Beyond basic nutrition, they also play a role in reducing inflammation, supporting the immune system, protecting against cardiovascular disease and diabetes, and supporting weight loss and cancer care. (1)(15)
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Benefits of fruit and vegetable supplements
Despite their many health benefits, current global intakes of fruits and vegetables are significantly below the recommended amounts. (15) In 2017, the World Health Organization estimated that 3.9 million deaths worldwide were attributable to low fruit and vegetable intake that year. (17)
A 2014 study found that the most common reasons people aren’t eating enough fruit and vegetables are:
- Dislike of taste
- High cost (8)
- Inability to use them before they go bad (6)
- Lack of time available to prepare them
- Limited availability
- Unachievable/high recommended amount guidelines (8)
As an alternative to fresh fruit and vegetables, there are numerous fruit and vegetable dietary supplements available that can help replenish those nutrients that are missing from your diet. While supplement alternatives are never as effective as the fresh, whole food source, daily consumption of fruit and vegetable supplements has been found to notably increase concentrations of major antioxidants and vitamins like beta-carotene, vitamins C and E, and folate. (4)
Taking fruit and vegetable supplements can help ensure you’re getting the nutrients you need. There’s no preparation time to account for, you’re in control of how much you’re taking without having to stress about working them into every meal to get enough, and as long as you stick to taking them daily, you won’t have to worry about them expiring before you can finish them.
Types of fruit and vegetable supplements
Fruit and vegetable supplements come in many different forms, so you can consider which one best suits your needs.
1. Powders
Greens powders—dehydrated and crushed vegetables and fruits that have been ground into a powder—are a popular choice for many. They’re taken by mixing the powder with water, smoothies, or juices, depending on your preference.
One study showed that taking greens powder enhanced antioxidant potential in the body. (14) Another study saw an 8% decrease in blood pressure after 2 tbsp of greens powder was taken daily for a 90-day period. (18)
However, because raw vegetables are used in the making of these powders, certain micronutrients may be lost, given that some vegetables are more bioavailable after cooking. (7)
2. Extracts
Extracts are made by soaking a fruit or vegetable in a liquid like water or alcohol to extract the desired properties from it. Once extracted, it can be consumed as a liquid or evaporated into a dry extract that can be used in tablets or capsules. (10) These fruit and vegetable extracts contain vitamins, minerals, fiber, and other natural substances with antioxidant, antiproliferative, and lipid-lowering properties. (9)
One study found that the activation of antioxidant response elements was significantly increased in fruit and vegetable extracts and that antioxidant response, total phenolic content, and oxygen radical absorption capacity all measured higher in extracts from the fruit and vegetable peels compared to their flesh. (12)
Many extracts will focus on one specific fruit or vegetable, meaning these can be a great choice for people who know which nutrient deficiency they’re trying to target. They may also be a preferable option for those who prefer taking supplements in capsule or tablet form.
3. Multivitamins
In contrast to extracts, multivitamins contain a mixture of several different vitamins, usually in smaller quantities of each. (16) The main sources of vitamins are fruits, vegetables, meat, and fish, so usually multivitamins will be a source of fruit and vegetable supplementation, but will also contain other ingredients. (13)
For some people, this is a well-rounded option to ensure they consume a wide variety of beneficial vitamins. For others, multivitamins may not suit dietary restrictions or provide enough of their desired vitamins.
4. Gummies
Fruit and vegetable gummies are a dietary supplement alternative mainly marketed towards children, with child-friendly package designs, due to their more appealing flavor and ease of consumption compared to capsules or tablets. (3)
One study compared the absorption and bioavailability levels of vitamin C in a gummy versus a caplet and found them to be similar enough to be considered bioequivalent. (5)
Although gummies are often marketed toward children, always check with your healthcare provider to see if dietary supplements are right for your child’s treatment plan. When browsing gummy supplements, be sure to look for low-sugar or naturally sweetened options.
What to consider before buying supplements
As every person’s health needs are unique, there are some important considerations to make before purchasing supplements. Ask yourself:
- Are there any interactions between this product and other products I’m taking?
- Are there any side effects I should be aware of?
- Am I selecting the best dosage strength for my needs?
- Is there a third-party certification seal to ensure that it’s a high-quality product?
Always check with your healthcare provider before starting a new supplement. Consulting with your healthcare provider gives you the opportunity to verify all of these considerations with them to ensure that you stay safe and optimize your treatment plan.
In conclusion, while not a replacement for fresh, whole food sources, fruit and vegetable supplements can be a helpful way to ensure you’re getting the recommended amount of certain nutrients if you struggle to get enough through diet alone. With many forms to choose from and numerous health benefits, a fruit or vegetable supplement could be a great fit for supporting your overall well-being.
Frequently asked questions (FAQs)
Can fruit and vegetable supplements replace fresh products?
Fruit and vegetable supplements aren’t intended to replace fresh, whole food products, but rather to supplement your intake in order to prevent nutrient deficiencies since most people don’t eat enough fruits and vegetables in their daily lives. (11)
Are fruit and vegetable supplements good for you?
Fruit and vegetable supplements have many health benefits, mainly in increasing your vitamin C and B9 levels, along with folate and beta-carotene. They have also been found beneficial in reducing the risk of cardiovascular disease, diabetes, and inflammation. (4)
Can children take fruit and vegetable supplements?
Many manufacturers offer fruit and vegetable or multivitamin supplement options for children in gummy form, which makes it easier to consume and more appealing for children. Always check with your child’s healthcare provider before giving them supplements to ensure the supplements are safe for your child’s specific needs. (3)
How can I ensure the quality of supplements?
Always check for reputable brands and third-party certification seals as a way of ensuring that you’re taking high-quality products. Brands should always be following the Food and Drug Administration (FDA) guidelines of current Good Manufacturing Practices (cGMPs).
Do fruit and vegetable supplements help with specific health conditions?
The nutrients and properties of specific fruits or vegetables can be beneficial for specific health conditions. (4) Check with your healthcare provider to verify that a supplement is right for your specific treatment plan.
Can I take multiple supplements at once?
In most cases, you can take multiple supplements at once; however, be sure to check with your healthcare provider to make sure the specific supplements you want to take are safe when taken in combination, and that you’re not exceeding the recommended dosage of any ingredients.
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