Eat more vegetables and fruits

How does the eating of vegetables help to control weight? Very simple. Thanks to the high content of water and fibre, fruits and vegetables are well-suited for the abdomen. They also have minimal fats (excluding avocado or olives). So, Eat more vegetables and fruits

The recommended daily intake for fruit and vegetables is AT LEAST 5 handful. The five handful should comprise of two fruits and three vegetables.

When consuming fruits, it should be observed that there is quite a lot of sugar in them. Vegetables, however, have less sugar but are difficult to consume. Women could, however, be confined to 7-8 portions of vegetables per day. Males have higher energy needs, and they have an indicative quantity of even up to 15 servings per day. However avoid having more than the maximum recommendation for vegetable eating as if you eat too many vegetables, you will not be able to eat food from other food groups necessary (e.g. whole grains, fish) and will not receive all the necessary nutrients.

When buying vegetables, don’t forget to eat them too. Take a few minutes to clean the vegetables and chop it. Put a bowl on the table, and all of them will be eaten at the end of the night.

What, when, how?

Prefer fresh or steamed veggies to fry. In the spring, you can prefer frozen vegetables to the canned vegetables. In order to receive all the necessary nutrients, you should eat the fruits of diverse and different colours.

Fruits and Vegetables Benefits:

Maintain normal body weight and blood pressure

Fruits and vegetables contain less sodium (which is one of the salt components). Vegetables contain phytosterols which help in reducing LDL cholesterol. Healthy body weight and lower salt consumption help to maintain normal blood pressure.

Prefer to cook to make fresh veggies, as vegetable preserves can have a fairly large amount of sodium added in the form of salt.

Strengthen the immune system

Fruits and vegetables are vitamin and mineral-rich. Adequate nutrition of all necessary nutrients is a good basis for health. The best example of this is vitamin C, which is particularly rich in paprika and in many fruits and is associated with a loss of spring fatigue and a decrease in the body’s resilience to different diseases. Also, vitamin A, in which the pre-compound – beta-carotene is found mainly in orange and dark yellow fruits, is very necessary to strengthen the immune system.

Prevent disease

Various phytonutrient substances (e.g. lycopene, resveratrol) are found in different fruits and vegetables associated with the prevention of cardiovascular diseases and parts of cancers. The preventive effect of disease begins with at least 500 grams, or five handfuls of fruits and vegetables per day.

Tip: The more special colour vegetables you eat, the different phytonutrient you get. So go ahead and add vibrant and colourful vegetables and fruits to your diet.

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