We all know that fruits and vegetables are food. beneficial for the body and therefore, we must prioritize its consumption if we want to have a healthy diet. However, we tell you why and how to reach (and exceed) the intake of five servings of fruits and vegetables each day.
The reasons why fruits and vegetables should not be missing from your daily table
Beyond being foods of excellent nutritional quality, there are many reasons why fruits and the vegetables should be consumed in adequate amounts each day. We reveal some of them:
Help achieve a healthy weight
To lose weight, fruits and vegetables are very useful, since they constitute foods without many calories but with beneficial nutrients to lose weight as well as to reduce body fat.
In this sense, they are good sources of fiber and water that fill easily and also, of vitamins helpful in reaching and maintaining a healthy weight.
Studies have shown the above by verifying that the intake of fruits and vegetables help to achieve caloric deficit What is required when losing weight?
Promote cardiovascular health
All fruits and vegetables are foods rich in water and a source of potassium for the body, being at the same time a source of several antioxidants and substances with an anti-inflammatory effect that can greatly benefit cardiovascular health.
The DASH diet that helps control blood pressure is based on various fruits and vegetables and at the same time, it has been observed the protective effect of fruits and vegetables on the risk of suffering a heart attack and suffering from coronary diseases.
Protect bones and benefit oral health
If we want to take care of the health of bones and teeth, vitamin C of fruits and vegetables can be key to improving the absorption of calcium in the body.
your intake has been linked increased bone mineral density in older adults and also, it has been proven that the consumption of fruits and vegetables was associated with a Fewer lost teeth in older adults.
For all this, fruits and vegetables would be key to achieving a perfect smile that demonstrates the correct oral health and at the same time, to stay away from bone diseases characteristic of the passage of time.
They are excellent sources of antioxidants
Fruits and vegetables, especially fresh, are an excellent source of natural antioxidants for the organism among which vitamin C predominates, being able to also obtain with the same carotenoids, vitamin A, selenium and vitamin E.
No fruits or vegetables at the usual table, the intake of antioxidants and especially of vitamin Cis considerably reduced putting health at risk of our body, especially because the defense system can suffer.
Therefore, we recommend to get away from diseases diverse, that fruits and vegetables, sources of vitamin C, E and other antioxidants, are not lacking in the daily table.
Protect mental and emotional health
Precisely because of their richness in antioxidants and other phytonutrients that contribute to the proper functioning of the body, fruits and vegetables can promote motivation, creativity, positive thoughts and feelings of vitality according to it has been proven in a study published in Plos One.
Also associated its consumption with lower incidence of depression and with a lower risk of memory loss.
They help delay aging
Its richness in antioxidants, in polyphenols with anti-inflammatory effect and in fiber as well as other beneficial nutrients for the body, allows fruits and vegetables to be of great help to delay the signs of aging achieving a better quality of life as the years go by.
To the influence at the cellular level In a positive way, adequate intake of fruits and vegetables can help us age in better conditionsfavoring a longer and healthier life.
Five, or better ten, daily servings of fruits and vegetables
The minimum recommended to protect the organism is five daily servings of fruits and vegetables. However, approaching the 10 servings each day we will obtain greater benefits for the organism and we will considerably reduce the risk of mortality.
For this reason, we advise reach, and exceed as far as possible, the five daily servings of fruits and vegetables.
It is important to know that the WHO considers that one serving is equivalent to 80g of fruit or vegetables. Therefore, each day we should consume a minimum of 400 grams of these foods, and it is advisable to reach 800 grams daily.
to take into account a serving of fruit or vegetables It is equivalent to:
- 1 Mandarin or small peach
- 1/2 large apple, pear or orange
- 1 medium apricot, kiwi or plum
- 8 grapes
- 1/2 cup cherries, blackberries, raspberries, blueberries, or another berry
- 1/2 banana medium
- 2 small figs
- 1/2 slice of melon, pineapple or watermelon
- 1/2 small plate of cooked vegetables such as spinach, Swiss chard, broccoli, squash, green beans, or others
- 1 large plate of lettuce, escarole, arugula and other fresh green leaves
- 1/2 potatosweet potato, cucumber or medium carrot
- 1/2 small artichoke
- 3 or 4 asparagus
- 1/2 zucchini and large eggplant
including in all our intakes fruits and vegetables diverse we can easily reach the five daily servings of these foods as well as, exceed that amount.
We also recommend incorporating vegetables and fruits to preparations that do not usually contain themor present them in very small proportions, such as sauces, pizza, burgers, meatballs, snacks either tortillas.
Get closer to home cooking is also key, as we can create snacks based on fruits and vegetables, biscuits with these foods inside, breads that include them and other preparations that throughout the day contribute to the achievement of five or more servings of fruits and vegetables.
Clearly, the fruits and the vegetables can keep us away from infections as well as metabolic, mental and emotional illnesses, being key your consumption to protect the body with a quality diet.
In Trendencias Man | Seven reasons to consume fruits and vegetables daily if you want to be in shape
Image | Jumpstory, iStock and Unsplash