We've all heard it before from our mothers and fathers in our younger days: "You need to eat your fruits and vegetables...no ifs, ands or buts about it!" Usually, our follow-ups included a whole list of ifs, ands and buts. Conjunctions a side, fruits and vegetables are essential for a healthful lifestyle, we just failed to recognize this established truth as youngsters. As adults though, we now know. We're aware that without vegetables, we would fall apart and have numerous health problems.

And it is proven, eating a plentiful amount of fruits and veggies each day will guarantee better health. You'll be able to avoid a significant amount of diseases and health related problems.

By being a cognizant omnivore you can steer clear of heart disease and stroke, be able to control your blood pressure and cholesterol levels, prevent some types of cancer and even avoid vision degeneration. So, what's to lose? Eat those fruits and veggies, and eat plenty of them!

How Much Is Enough?

Based off new studies, the recommended daily intake of fruits and vegetables is five to thirteen servings per day (based off individual caloric intake levels). Although, the average consumption (for Americans) is right around a mere three servings a day. Ideally though, and in keeping with a 2,000 calorie diet, nine servings per day is suggested.

Do You 'Heart' Your Fruits and Veggies?

If not, you should! Your heart will benefit and be better off by loving produce. Cardiovascular health can be improved, polished and maintained through a diet rich with fruits and veggies.

All fruits and vegetables contribute to a healthy heart. Specifically though, consider eating fruits in the citrus family like grapefruits, oranges, lemons and limes (whole or with just their juices). Veggie wise, opt to eat green, dark-green and leafy: spinach, lettuce, Swiss chard and mustard greens. Or, eat more cruciferous veggies which can include: cauliflower, broccoli, cabbage, Brussels sprouts and etc.

Blood Pressure and Cholesterol

As a primary risk factor for heart disease and stroke, high blood pressure is something that needs controlling. A way to do this is through a diet with more concentrated fruit and vegetable consumption. Even with concerns toward cholesterol, just bump up your fruit and veggie intake; you'll eat less saturated fats in the process and take in more soluble fiber, which acts as a cholesterol absorption blocker. It's really a win win situation.

Fruits, Vegetables and...Cancer?

Well, yes. There is a link between all three. Actually, various studies revealed an apparently substantial link between the eating of fruits and vegetables and protecting one's self from cancer.

Eating more fruits daily will likely lower your chances of having cancers of the esophagus, stomach and lung. Cancers of the mouth, pharynx, colon-rectum, larynx, kidney and urinary bladder could also be reduced significantly.

Consuming more vegetables could result in lower risks of cancers of the esophagus and colon-rectum and possibly also reduces the cancers of the mouth, pharynx, stomach, larynx, lung, ovary and kidney.

Do You See What I See?

If so, then you've obviously been eating more fruits and vegetables! Seriously though, it is known that improved vision and night vision is attained through eating an eclectic selection of fruits and veggies.

By eating fruits and vegetables, you'll be able to slow down or completely avert two prevalent aging-related eye diseases, cataract degeneration and macular degeneration. Now, granted these diseases are for individuals age 60 and up, but why not prevent them now from happening during your elderly future?

Prevent poor health now, don't wait. No matter your age, eat more fruits and vegetables, whether or not your parents are still giving you lectures at the dinner table. After all, an apple a day keeps those ailments away.