Vegetables and fruits are two of the most important elements needed for a healthy life. Getting proper nutrition through your diet does not have to be complicated. Therefore, adding more fruits and vegetables to your diet is a future investment.
How many fruits and vegetables should you consume per day for a healthier life? An adult should eat at least 3 servings of vegetables and herbs and 2 servings of fruits in the recommended amounts per day. Recommended quantity is the quantity of one or more of the following other fruits or vegetables.
- 3 tablespoons of cooked vegetables
- A cup of raw and fresh vegetables or a salad
- An orange
- A mango
- A medium-sized banana
- A piece of papaya about an inch wide
- A slice of pineapple about half an inch wide
- A glass of fruit juice
- Half a cup of chopped fruit
- 2 tablespoons of dried fruit
Vegetables, herbs, and fruits contain essential vitamins (A, C, B complex, E, and K), minerals (iron, zinc, potassium, calcium, and magnesium), dietary fiber, and free radicals. A highly active molecule is formed, which causes damage to the body's cells. Therefore, antioxidants protect the cells of the body. '> Antioxidants (Antioxidants) contain many chemicals. Therefore, regular consumption of vegetables, herbs, and fruits has the following benefits.
- Increases immunity to diseases.
- Vegetables, leafy vegetables, and fruits are important for weight control because they are low in calories.
- Controls the absorption of cholesterol and sugar in the diet.
- Reduces the risk of diseases such as heart attack, stroke and diabetes.
- Reduces the risk of constipation and hemorrhoids.
- Reduces the risk of certain cancers.
- Reduces the risk of developing diverticulitis, an inflammation of the large intestine.
- Lowers blood pressure, kidney stones, and bone loss.
- Adding different flavors and flavors to the food makes the food more palatable.
The following points should be considered when adding vegetables, fruits, and herbs to the diet.
Eat fruits and vegetables of different colors such as yellow, red and green.
- It is best to eat ripe fruit.
- Avoid eating more than the recommended amount of fruits though.
- When preparing food, the following procedures should be followed to minimize the loss of vitamins contained in vegetables, leafy vegetables, and fruits.
- Wash before cutting food.
- Wipe as soon as the food is cut.
- Minimize cooking time.
- Eat cooked food quickly.
- Whenever possible you should have fruits, vegetables, and herbs fresh and clean (without cooking).