We have all heard that it is important that we eat plenty of different fruits and vegetables every day.

Diets rich in fruit and vegetables may reduce the risk of cancer and other chronic diseases.

Fruits and vegetables provide essential vitamins and minerals, fibre and other substances that are important for good health.

Most fruits and vegetables are naturally low in fat and calories are filling and can have a direct effect on your ailments, for example:

• Heartburn and indigestion make millions of people miserable. Continuous digestive problems can be a symptom of overeating, bad food choices or something more serious.  Thankfully simple changes in the foods you eat can provide relief. 
• A number of foods can trigger heartburn or indigestion by relaxing the band of muscles at the end of your oesophagus so it can't keep out stomach acid. By avoiding spicy foods with black pepper or chilli powder, garlic and raw onions, citrus foods like tomatoes, oranges, and grapefruit, fried or fatty foods, alcohol or anything with caffeine such as coffee, tea, soft drinks, heartburn and indigestion can be greatly lessened or avoided.
• For overall healthy digestion and to minimize acid reflux, make sure you get plenty of fibre from a variety of vegetables, non-citrus fruits, and whole grains. Drink enough fluids to help your body absorb important nutrients and lubricate food waste, and use low-fat methods when cooking. Try drinking herbal chamomile tea after dinner or before bedtime, as it’s believed to have a calming effect on the stomach.
  
  Smaller but more frequent meals can also help decrease heartburn and indigestion episodes.   Be sure to eat your meals and snacks in a calm, relaxed atmosphere where there’s little if any noise or distractions. Wear properly fitting clothing that isn’t tight in the waist and abdominal area, and don’t lie down immediately after eating a meal.
• You can't beat turkey if you want a lean, nutrient-packed protein source that'll be easy on your stomach. Turkey is high in niacin, which helps lower cholesterol levels in the blood.  Chicken without the skin is also a terrific low-fat source of protein. Both are easy to cook either indoors or out.  
• Apples and grapes are low in saturated fat, cholesterol, and sodium, and are a great non-citrus fruit choice for vitamin C and fibre.
  

• Not only do healthy, nutrient-dense foods nourish your body and help the cells grow and reproduce, they also help arm your body’s defences to ward off attacks from germs that cause colds.  Low-fat meats, whole grains, fruits, vegetables and whole grains all play a part in preparing your body to do battle.
• Another important component of your anti-cold defence system is water.  When your body is dehydrated, it’s at an increased risk of germs latching on and not letting go. So be sure to drink plenty of water and decaffeinated drinks to help your body stay hydrated and ready.
• Garlic contains allicin, an antibiotic that has been shown to prevent complications from a cold in some research. Garlic can be added to many of your favorite dishes to spice them up and help you suit up to do battle against cold germs. 
• It’s been said an apple a day keeps the doctor away. Well, so can an orange. One orange a day provides your recommended daily allowance of vitamin C. Oranges are also abundant in flavonoids, which helps your body’s cells regenerate and stay healthy and strong. Green bell peppers are the vegetable family’s best vitamin C source. Add them to a salad, or simply slice one up and eat it raw.  Flavonoids are also found in peppers.  You may even want to prepare a green pepper dip seasoned with garlic for an added germ-kicking effect.  
• Lean ground beef, especially when prepared with a bit of garlic, can maintain cell health and fight off illness. It’s a good source of protein, selenium and zinc, and when eaten with a bit of tomato, is a great defence during cold season.
  

• Breakouts of the flu are responsible for millions of lost hours at both work and home each year, not to mention many miserable days trying to recover.  If you’re wondering what you can do to naturally boost your immunity and prepare your body’s defences, study the foods you’re eating, look at your family’s meals, and make the changes needed to ensure everyone is eating a well-balanced diet abundant in nutrient-dense fruits and vegetables, low-fat proteins, and complex carbohydrates.
  
  Black currants are even richer in vitamin C than oranges, containing approximately three times the recommended daily intake for adults. It’s imperative that you get plenty of vitamin C since it helps prevent infections and helps keep the immune system healthy.  
• Pork has high levels of zinc and selenium, both of which help keep your immune system strong. It’s also one of the best sources of B vitamins and contains only a little more total fat than beef. So be sure to include lots of pork entrees in your menu planning.   
• Mix up your morning breakfast with a glass of grapefruit juice instead of orange juice for a vitamin C-rich drink that's both sweet and tart. However, you should check with your doctor if you're on certain medications for blood pressure, AIDS, anxiety, or hay fever, as mixing grapefruit juice with certain drugs can lead to dangerous toxicity. 
• Brussels sprouts are a great vegetable source of vitamin C, are high in fiber and contain lots of Folate as well.  They improve anti-carcinogenic glucosinolates, which have important cancer-fighting properties. They’re a great addition in a stew to provide lots of flu-busting nutrients.  
• Potatoes are one of the most affordable sources of vitamin C, and nicely complement any entrée with their high levels of potassium and fibre.  The skin contains the most fibre and the flesh just under the skin contains the most vitamin C. Fresh potatoes are the best source of vitamin C. Be careful of how you choose to prepare them, as soaking them in water robs them of their germ-busting vitamin C.  
• Whole wheat pasta is also rich in niacin, fibre, and iron. Its complex carbohydrates are an essential part of a healthy diet that will keep your immune system strong.  Simply substitute recipes calling for traditional pasta with the whole wheat variety instead for a delicious and nutritious twist on your favorite pasta dishes.
  
  

• Most people with acne attempt to treat their irritated skin with external face washes, soaps, lotions and treatments. However, the best way to treat acne is by changing your diet and getting rid of acne-causing ingredients such as fried foods.
• A healthful diet rich in natural whole foods like vegetables, fruits, whole grains and beans is the first recommendation for treating acne.  Foods containing trans-fatty acids, such as milk, milk products, margarine, shortening and other synthetically hydrogenated vegetable oils, as well as fried foods, should be avoided.