Harvard's T.H. Chan School of Public Health has conducted groundbreaking research analyzing vegetables and fruits as nutritional powerhouses essential for optimal health. Their comprehensive studies, following nearly 110,000 participants for 14 years, reveal that people consuming 8+ servings of fruits and vegetables daily have a 30% lower risk of heart attack or stroke compared to those eating less than 1.5 servings. The research emphasizes that no single fruit or vegetable provides all necessary nutrients, highlighting the importance of dietary diversity across nine different plant families. Harvard's DASH study demonstrated remarkable blood pressure improvements (11 mm Hg systolic, 6 mm Hg diastolic reduction) matching medication effectiveness, while specific findings show green leafy vegetables, cruciferous vegetables, and citrus fruits offer particularly strong protective effects. The evidence spans cardiovascular protection, diabetes prevention (whole fruits reduce type 2 diabetes risk while fruit juices increase it), and extends to digestive health, eye protection, and cancer prevention, with breast cancer research showing an 11% lower risk for those consuming 5.5+ daily servings. Harvard's practical advice centers on keeping fruits visible, exploring variety across color categories, choosing nutrient-dense vegetables over starchy options, and incorporating produce into every meal—demonstrating that vegetables and fruits aren't just healthy additions but essential components for science-backed lifelong wellness.