It has been proven that health and nutrition are crucial if we want to have a long-term life.
Fruits and vegetables reduce the level of cholesterol, regulate blood pressure, strengthen blood vessel health and immunity due to complex nutrient networks.
Proof of this is the scientific experiment made by scientists at Imperial College in London who presented research results, according to which consuming fruits and vegetables five to ten times a day could prevent 7,200 cancer deaths and nearly 14,000 strokes per year.
“Only ten servings of 80 grams of fruit and vegetables can reduce the risk of cancer by 13 %, and heart disease by 24 %.”
Poor nutrition can be a blow to health and cause diseases due to lack of food. On the other hand, healthy eating can be prevented or alleviated by persistent health problems. Therefore, experts recommend consuming fruits and vegetables five to ten times a day depending on age, gender, physical activity, and overall health.
One small apple = 1 serving
1/2 cup raw fruits or vegetables = 1 serving
1 large orange = 1 serving
1 cup leafy greens = one serving
1 banana = 1 serving
One small bell pepper = 1/2 serving
1/2 cup berries or grapes = 1 serving
1/2 cup cooked squash = 1 serving
Fruits and vegetables are a vital source of many nutrients. They contain low levels of fat and calories. They are rich in vitamins A, C, and E which in combination should be administered every day for an active immune system. At present, less than 10% of American college students say they are eating the five recommended meals of fruits and vegetables daily.
For example, consuming 200 grams of fruits and vegetables per day – equivalent to two and a half servings – was associated with a 4 % reduction in risk of cancer and a 15 % reduction in the risk of premature death.
Eating ten portions of fruits and vegetables per day may reduce:
24 % risk of heart disease.
33 % risk of stroke.
28 % risk of cardiovascular disease.
13 % risk of cancer.
31 % reduction in premature death.
-A standard serve is about 75g (100–350kJ) or: ½ cup cooked green or orange vegetables (for example, broccoli, spinach, carrots or pumpkin) ½ cup cooked dried or canned beans, peas or lentils (preferably with no added salt) 1 cup green leafy or raw salad vegetables.
-Other serving sizes for fruit include 1/2 cup of canned fruit and 1/4 cup dried fruit. A serving of cooked vegetables is 1/2 cup or about half the size of a baseball, while a serving of raw leafy vegetables is 1 cup.
-For an adult, a minimum of 400g of fruit and vegetables should be eaten every day or five portions of 80g. The amount varies for children, based on activity levels and age, but a rough guide is that one portion should fit in the palm of their hand.
-People who consume more than 570 grams of fruits and vegetables per day in 7 servings daily have a 10 % less chance of dying prematurely and on healthy living 1.12 years more than people who consume less than 250 grams a day.
-Researchers believe that nearly 3 % deaths can be prevented only by altering dietary habits and that increasing the recommended daily intake of fruits and vegetables can reduce the number of people with chronic illnesses, as well as the mortality rate for ten up to 25 %.
-United States Department of Agriculture (USDA) guidelines recommend the average adult consume two servings of fruit per day, while the American Heart Association (AHA) recommends adults eat four to five servings of fruit per day.
The U.S. Department of Agriculture (USDA) divides vegetables into five categories: dark green, orange, legumes, starchy and other types, with each vegetable providing slightly different nutrients and benefits.
(If you consume 2,000 calories daily, it recommends consuming four or five servings, choosing from each of these groups regularly, to maximize your intake of vegetable-derived vitamins and other micro-nutrients. If you take in 2,000 calories daily, your fruit consumption each day should total at least 2 cups, divided into about four servings.)
But the central question is: Are some fruits and vegetables better than others?
The experts were able to identify individual types that may reduce the risk of specific diseases. For example: apples and pears; citrus fruits; salads and green leafy vegetables such as spinach, lettuce, and chicory; and cruciferous vegetables such as broccoli, cabbage and cauliflower may all help in the prevention of heart disease, stroke, and early death.
The analysis also showed that green vegetables, such as spinach or green beans; yellow vegetables, such as peppers and carrots; and cruciferous vegetables might help reduce cancer risk.
As a consumer, you can not know the correct quantity of toxins in the fruit or vegetable. Therefore, always wash it nicely before use.
It’s also a good idea to peel before eating because the pesticides remain mainly on the bark, and the part enters inside the fruit.
“Excessive “eating” pesticides bring disease.”
Pesticides are used to protect fruits and vegetables from pest attacks. Excessive exposure to pesticides can cause premature puberty in children and mental disorders. Exposure to pesticides can lead to tumors in the body.
“Eating more fruits and vegetables is a healthy move – But eating exclusively fruits and vegetables is not.”
Never forget that a meal plan calling only for fruits and vegetables is imbalanced and can present serious health risks. The primary risk of eating only fruits and vegetables involves developing nutrient deficiencies, such as protein malnutrition or fatty acid deficiency. Eating fruits and vegetables without any other foods may cause rapid weight loss. Combine salad and fruit with lean proteins and whole grains for the most significant health benefits Before you make any changes to your diet, get approval from your doctor or if you want to reach your diet goals safely, consult a registered dietitian.
How should we treat fruits and vegetables before eating?
-Vegetables and fruits can be washed off with a simple, easy-to-prepare spray. Buy a bottle of aerosols and wash it. Add a tablespoon of freshly squeezed lemon juice, two tablespoons of vinegar and 250 ml of water. Close it well and shake to mix the ingredients. Before filling the fruit and vegetables, sprinkle with this mixture, leave for about ten minutes and rinse them under running cold water. Wipe them with a clean cloth before peeling and squashing. After the rinse, the taste and smell of the test will not be felt.
Do you know the difference between fruits and vegetables?
-According to botanists, fruit is part of a plant that develops from the flower. It is also part of the plant that contains the seeds. Other types of plants are considered vegetable. They include stem, leaves, and roots – even the flower of the bud.
From the culinary point of view, the vegetables are less mild, salted and served as part of the main meal. Fruits are sweeter and sour and most often served as dessert or snacks. Both fruits and vegetables can make a refreshing drink. Some fruits are grainy or nuts or in the form of seeds.
From a nutritional point of view, fruits and vegetables are similar. Compared with products of animal origin, they are poorer with calories and fats but have a high percentage of fiber. Fruits and vegetables contain ingredients that are good for health, such as antioxidants. It is filled with vitamins and minerals.
“A meal (half a cup) of fruit has slightly more calories than a meal of vegetables. Exceptions are vegetables rich in starch, such as potatoes or beetroot vegetables.”
The following plants, technically, are fruity: Avocados, beans, green beans, corn, cucumber, cereals, nuts, olives, peppers, pumpkin, sunflower seeds and tomatoes. Vegetables include celery (stem), lettuce (leaves), cauliflower and broccoli (bud), beets, carrots, and potatoes (root).
Experts say that only one oatmeal per day reduces the risk of developing throat and stomach cancer. Also, all types of green leafy vegetables increase the levels of beta-carotene antioxidants that fight a large number of diseases, including cancer.
Remember: Choose fresh, frozen, dried, or canned forms and a variety of colors and kinds. Choose dark-green leafy vegetables, orange fruits and vegetables, and cooked dry beans and peas often. Large amounts of fruits and vegetables are particularly recommended for people who consume alcohol, smoke cigarettes or have overweight. Eating fruits in the morning or before lunch is best but never combine fruit with a meal.
Interesting to know:
Avocado – is an excellent source of potassium that protects against high blood pressure and stroke.
Broccoli – is rich in vitamin K that regulates the production of insulin. At the same time, broccoli reduces the likelihood of developing diabetes and obesity.
Bananas – reduce blood pressure, regulate heart rate thanks to the potassium they contain.
Red grapefruit – the consumption of this type of fruit reduces the amount of LDL cholesterol (in the people known as “bad cholesterol”) in the body.
Kiwi – rich in fibers that make the digestive system work easier, accelerate the metabolism and keep the body clean. They also contain large amounts of vitamin C.