Do you eat fruits and vegetables everyday? Most of us do, but actually we could benefit from eating just a bit more…
Fruits and veggies are important components of a healthy diet. They are a rich source of most of the minerals and vitamins we need to maintain a healthy and strong body. They contain dietary fibres, antioxidants, flavonoids, etc. that may help reduce the risk of cardiovascular diseases, type-2 diabetes and even some types of cancer. And furthermore they are low in calories, so they can help prevent weight gain and reduce the risk of obesity.
So how much should we eat?
Evidence shows there are significant health benefits to getting at least five portions of fruits and veggies every day. This is equivalent to at least 400 grams per day.
Different fruits and veggies contain different combinations of fibre, vitamins, minerals and other nutrients, so to get the most out of your daily intake variation is key! For example carrots are a very good source of beta carotene, whereas potatoes and citrus fruits will give you a lot of vitamin C.
5 reasons why you should eat more fruit and vegetables
1. Fruits and vegetables are high on fibre
Fruits and veggies are a good source of dietary fibres. This means that they help you feel full for longer. Moreover dietary fibres help your digestion and reduce the risk of lifestyle diseases like diabetes type-2 and cardiovascular disease.
2. Fruits and vegetables are a good source of vitamins and minerals,
including folate, vitamin C and potassium.
3. Fruits and vegetables contribute to a healthy and balanced diet.
Weather you want to control your weight, get more energy, avoid lifestyle related diseases or simply just fell better, a well balanced diet is very important.
4. Fruits and vegetables are delicious and tasty.
Fruits and vegetables are packed with flavour. Some are sweet as sugar, and others are sour and tingy. Combine the different flavours to create a delicious meal that will satisfy all your senses.
5. Fruits and vegetables are a good alternative to candy and cakes.
Some fruits can contain a lot of sugar, but they are still a much better alternative than candy and cakes. Because the fruits also contain vitamins, minerals, fibres etc., which you will not get from the highly processed foods that are instead usually high on fat, trans-fatty acids, salt, artificial flavours etc.
Eat them fresh or buy them frozen
Fresh fruits and vegetables are high on taste, colour and nutrients. But prolonged storage or cooking can reduce this quite a bit. Therefore it is a very good idea to eat your fresh fruit straight away, or buy them frozen instead. By using frozen fruits you will reduce the loss of especially vitamin-C, that otherwise takes place over a short period of time when storing fresh fruit.
Another huge advantage of frozen fruits and vegetables is the convenience. You save time and effort because someone else has already rinsed, peeled and chopped the food for you. This cuts down on both prep and cook time and gives you more precious time for you and your family
Did you know?
That low fruit and vegetable intake is among the top 10 selected risk factors for global mortality? WHO estimates that up to 2.7 million lives could be saved annually with sufficient fruit and vegetable consumption.
That it is recommended that we consume more than 400 grams of fruits and veggies per day?
That fruits are low in calories? For example 100 grams of mango contain 67 calories. In comparison 100 grams of milk chocolate contain 550 calories.