How to eat enough vegetables and fruits every day?

Everyone knows about the health benefits of fruits and vegetables, but many people do not know how to eat them to ensure they get the minimum amount each day.

Minimum: Each plate pictured represents the minimum recommended daily amount of fruits and vegetables.

Why we need to eat fruits and vegetables

Fruits and vegetables are packed with antioxidants and essential nutrients to replenish and nourish our cells.

All experts agree that fruits and vegetables have the following benefits:

• Reduce blood pressure

• Eye protection

• Maintain a healthy immune system

• Anti-weight gain

• Anti-brain disease

• Improve mental health

• Reduces the risk of most diseases (including cancer and diabetes)

Why?

First, they contain certain nutrients that can't be found anywhere else, like fiber that promotes a healthy digestive system and phytochemicals that are unique to plant foods.

One of the most valuable effects of these nutrients is reducing inflammation in the gut, arteries, internal organs and brain.

In contrast, processed meats, sugar, unsaturated fats, and carbohydrates trigger a hormonal cascade that, like drugs, spikes blood sugar and increases inflammation.

Inflammation clogs the arteries, putting extra strain on the heart, which can lead to heart disease or a heart attack.

Blocked arteries also limit the heart's ability to pump oxygen and push blood throughout the body, affecting your physical and mental health.

Inflammation in the gut can slow metabolism, leading to a higher risk of metabolic disease and weight gain.

Brain scans of dementia patients have shown above-average levels of inflammation in the brain, leading leading researchers to suggest that a diet rich in fruits and vegetables and low in junk food could reduce the risk of brain disease. Supporting this idea, the Blue Zones project has found evidence that communities that eat more fruits and vegetables and avoid a Western-style diet have a lower risk of brain disease.

Minimum daily intake of fruits and vegetables

At least you need to eat about two pieces of fruit every day.

Here are some examples of minimum thresholds:

Morning: One orange | Afternoon: One small apple

One orange contains:

One orange contains:

• 3g edible fiber

• 130% of the recommended daily amount of vitamin C

• 7% of the recommended daily amount of potassium

• 2% of the recommended daily amount of vitamin A

• 1g protein

• 80 calories

One apple contains:

• 4g fiber

• 14% of the recommended daily amount of vitamin C

• 6% of the recommended daily intake of potassium

• 5% of the recommended daily amount of vitamin K

• 4% of the recommended daily amount of vitamin B6

• 95 calories

Morning: One banana | Afternoon: 7 strawberries

One apple contains:

1 banana contains:

• 3g fiber (good for digestion)

• 1g protein (good for muscles)

• 25% of the recommended daily amount of vitamin B6 (good for the nerves)

• 13% of daily recommended potassium intake (good for blood pressure)

• 16% of the recommended daily amount of manganese (good for bones)

• 110 calories

7 strawberries contain:

• 2g fiber (good for digestion)

• 1g of protein (good for muscles)

• 2% of recommended daily iron intake (anti-inflammatory)

• 1% of daily recommended calcium intake (good for bones)

• 149% of the recommended daily amount of vitamin C (good for the immune system)

• 24 calories

Morning: 12 grapes | Afternoon: One small pear

12 grapes contain:

12 grapes contain:

• 0.6g protein (good for muscles)

• 0.8g fiber (good for digestion)

• 17% of the recommended daily amount of vitamin K (good for blood)

• 6% of the recommended daily amount of vitamin C (good for the immune system)

• 5% of the recommended daily amount of vitamin B6 (provides energy and beautifies the skin)

• 5% of daily recommended potassium intake (good for the heart)

• 62 calories

One pear contains:

• 1.9g protein (good for muscles)

• 4.6g fiber (good for digestion)

• 8% of daily recommended K intake (good for blood)

• 10% of the recommended daily amount of vitamin C (good for the immune system)

• 2% of the recommended daily amount of vitamin B6 (provides energy and beautifies the skin)

• 5% of daily recommended potassium intake (good for the heart)

• 62 calories

According to Dantri