How can I ensure I get enough fruits and vegetables every day?
Everyone knows about the health benefits of fruits and vegetables, but many people don't know how to eat them to ensure they get the minimum daily amount.
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| Minimum amount: Each plate in the illustration represents the minimum recommended daily amount of fruits and vegetables. |
Why do 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:
• Lower blood pressure
• Eye protection
• Maintain a healthy immune system
• Prevents weight gain
• Combating brain diseases
• Improve mental health
• Reduces the risk of most diseases (including cancer and diabetes)
Why?
Firstly, they contain certain nutrients that cannot be found anywhere else, such as fiber which promotes a healthy digestive system and phytochemicals unique to plant-based foods.
One of the most valuable effects of these nutrients is their ability to reduce inflammation in the gut, arteries, internal organs, and brain.
Conversely, processed meats, sugar, unsaturated fats, and carbohydrates trigger a cascade of hormones, much like drugs, causing blood sugar to spike and inflammation to increase.
Inflammation can clog arteries, putting extra strain on the heart and potentially leading to heart disease or a heart attack.
Blocked arteries also restrict the heart's ability to pump oxygen and circulate blood throughout the body, affecting your physical and mental health.
Inflammation in the gut can slow down metabolism, leading to a higher risk of metabolic disease and weight gain.
Brain scans of dementia patients revealed above-average levels of inflammation in the brain. This led leading researchers to suggest that a diet rich in fruits and vegetables and low in fast food could reduce the risk of brain disease. Supporting this view, the Blue Zones project found evidence that communities that ate more fruits and vegetables and avoided Western-style diets had a lower risk of brain disease.
Minimum daily intake of fruits and vegetables
You should eat at least two pieces of fruit each day.
Here are some examples of minimum thresholds:
Morning: An orange | Afternoon: A small apple
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An orange contains:
An orange contains:
• 3g of dietary fiber
• 130% of the recommended daily allowance of vitamin C
• 7% of the recommended daily intake of potassium
• 2% of the recommended daily intake of vitamin A
• 1g protein
• 80 calories
An apple contains:
• 4g of fiber
• 14% of the recommended daily intake of vitamin C
• 6% of the recommended daily intake of potassium
• 5% of the recommended daily intake of vitamin K
• 4% of the recommended daily intake of vitamin B6
• 95 calories
Morning: One banana | Afternoon: Seven strawberries
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An apple contains:
One banana contains:
• 3g of fiber (good for digestion)
• 1g of protein (good for muscles)
• 25% of the recommended daily intake of vitamin B6 (good for the nervous system)
• 13% of the recommended daily intake of potassium (good for blood pressure)
• 16% of the recommended daily intake of manganese (good for bones)
• 110 calories
7 strawberries contain:
• 2g of fiber (good for digestion)
• 1g of protein (good for muscles)
• 2% of the recommended daily iron intake (anti-inflammatory)
• 1% of the recommended daily calcium intake (good for bones)
• 149% of the recommended daily allowance of vitamin C (good for the immune system)
• 24 calories
Morning: 12 grapes | Afternoon: One small pear
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12 grapes contain:
12 grapes contain:
• 0.6g of protein (good for muscles)
• 0.8g of fiber (good for digestion)
• 17% of the recommended daily intake of vitamin K (good for the blood)
• 6% of the recommended daily intake of vitamin C (good for the immune system)
• 5% of the recommended daily intake of vitamin B6 (provides energy and good skin)
• 5% of the recommended daily intake of potassium (good for the heart)
• 62 calories
A pear contains:
• 1.9g of protein (good for muscles)
• 4.6g of fiber (good for digestion)
• 8% of the recommended daily intake of potassium (good for the blood)
• 10% of the recommended daily intake of vitamin C (good for the immune system)
• 2% of the recommended daily intake of vitamin B6 (provides energy and good skin)
• 5% of the recommended daily intake of potassium (good for the heart)
• 62 calories
According to Dantri
