The Importance Of Fruit And Vegetables

Fresh FruitsEveryone knows that fruit and vegetables are important, as essential building blocks of any diet. Not only are they loaded with vitamins and minerals which are essential for healthy living, but they also help fill you up, as part of a balanced diet. By increasing your intake of fruit and vegetables, you will benefit your health no end, and will boost your immune system, as well as building resistance to common illnesses and infections. Furthermore, fruit and vegetables can leave you looking better and feeling great, as part of a healthy diet, which can be an all round improvement for your well-being.

Experts suggest that we should all consume five portions of fruit and vegetables every day. This may sound initially like a large proportion of your dailyth (1) overall intake, although it is essential that you strive to meet this target most days, for the benefit of your physical and mental health. Additionally, by filling out meals and increasing satisfaction at meal times. On top of that, the natural goodness contained within these ultimate healthy foods will provide the necessary energy to fuel you through the day, and give you the drive and determination to progress through a course of exercise to improve overall fitness.
Fruit can act as a substitute for sugary snacks, which otherwise deplete energy and lead to numerous other health problems. The natural sugar contained within fruits is essential for the effective maintenance of the immune system and the body’s natural defense mechanisms. As well as increasing fruits with
in the diet as a healthy snacking alternative, it is also a good idea to make more use of vegetables in every meal. Vegetables should account for a substantial proportion of each meal, to ultimately improve your diet, and by ensuring a substantial increase in the role they play within your diet, you should end up seeing the benefits in your skin, hair, and general health.

By increasing your intake of fruit and vegetables as part of a healthy balanced diet, you can really benefit from the healthy nutrients and minerals these foods contain. In addition to this, fruit and vegetable intake can leave you feeling physically better and more alert, increasing attention span and reducing tiredness.

Why not try introducing more vegetables and fruit into your diet today, by doing a straight swap of fruit for sugary snacks, and introducing vegetables to boost any meal, as part of a nutritious a

Health Facts

Eat Plenty of Fruits and Vegetables

You’ve probably heard it all your life—fruits, vegetables, and legumes are good for you, and it’s important to eat them every day.

But, it helps to know why. Fruits, vegetables, and legumes (dry beans and peas) may reduce the risk of several chronic diseases. Compared to people who eat few fruits, vegetables, and legumes, people who eat higher amounts as part of a healthy diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, type 2 diabetes, and cancers in certain parts of the body (mouth, throat, lung, esophagus, stomach, and colon-rectum).

A healthy diet is one that:

  • Emphasizes a variety of fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
  • Includes lean meats, poultry, fish, legumes (dry beans and peas), eggs, nuts, and seeds
  • Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugarsnutrition
  • Balances calorie intake with caloric needs

When increasing the amount of fruits, vegetables, and legumes you eat, be sure to eat them in place of less nutritious foods, not in addition to them.

The fiber in fruits, vegetables, and legumes is important. Diets rich in fiber-containing foods may reduce the risk of heart disease. Many fruits, vegetables, and legumes are also rich in nutrients, such as vitamins A and C, folate, and potassium.

When shopping for fruits and vegetables, choose an assortment of different types and colors to provide you with a variety of nutrients. Fruits, vegetables, and legumes (dry beans and peas) that contain vitamins A and , folate, and potassium are listed in the chart to the right.

Eating fruits and vegetables provides other benefits, too. One is calorie control: many fruits, vegetables, and legumes are low in calories and high in volume and nutrients. So, if you’re trying to lose weight, fruits, vegetables, and legumes can help you feel full without eating too many calories. Fruits, vegetables, and legumes are packed with vitamins, minerals, fiber, and other nutrients. They can help you get the most nutrition out of the daily number of calories you’re supposed to eat. Remember, different vegetables are rich in different nutrients, so aim for a variety of vegetables throughout the week, including those that are dark green and leafy, orange, and starchy. And, don’t forget dry beans and peas.

Fruits, vegetables, and legumes are packed with nutrients.
The chart below gives examples of fruits and vegetables for important nutrients such as vitamins A and C, folate, and potassium. For example, if you eat a 2,000-calorie diet, it is recommended that you eat approximately 4 1/2 cups of fruits and vegetables daily.

Sources of vitamin A (carotenoids)

  • Bright orange vegetables like carrots, sweet potatoes, and pumpkin
  • Tomatoes and tomato products (sauce, paste, and puree), and red sweet pepper
  • Leafy greens such as spinach, collards, turnip greens, kale, beet and mustard greens, green leaf lettuce, and romaine lettuce
  • Orange fruits like mango, cantaloupe, apricots, and red or pink grapefruit
Sources of vitamin Cth (2)

  • Citrus fruits and juices, kiwi, strawberries, guava, papaya, and cantaloupe
  • Broccoli, peppers, tomatoes, cabbage (especially Chinese cabbage), brussels sprouts, and potatoes
  • Leafy greens such as romaine lettuce, turnip greens, and spinach
Sources of folate

  • Cooked dry beans and peas
  • Oranges and orange juice
  • Deep green leaves like spinach and mustard greens
Sources of potassium

  • Baked white or sweet potatoes, cooked greens (such as spinach), and winter (orange) squash
  • Bananas, plantains, many dried fruits, oranges and orange juice, cantaloupe, and honeydew melons
  • Cooked dry beans
  • Soybeans (green and mature)
  • Tomato products
  • Beet greens

Vegetables can be just as sweet and refreshing as fruits, and blending them in unique combinations with each other and summer fruits brings out surprising flavor behavior along with stout nutritional contributions. Your favorite veggies at the dinner table or salad bar will blend into fresh smoothies that are perfect as a snack or as a meal.

Try the following recipes for vegetable smoothies and indulge in a rainbow of colors and flavors that nourish the body and uplift the spirit. Use organic ingredients whenever possible, and shop your neighborhood farmers market for the freshest local ingredients.and healthy balanced meal.

These smoothies are designed to be enjoyed immediately, so prep your ingredients and be ready to savor your handiwork! Start your blender on the lowest setting and work your way up, and if your ice cubes won’t chop, they are too big.

Cherry Cabbage Smoothie – Bright red cabbage and cherries create a fiery color, and honey and cinnamon add sweetness to this tasty vegetable smoothie. Combine in a blender for one minute: ½ cup freshly squeezed orange juice, 1 cup frozen cherries, ½ cup red cabbage (chopped well), 1 heaping teaspoon honey, 1/8 teaspoon cinnamon and 1 handful of ice (2-3 cubes). Top with fresh granola to add a funky texture.

Hot Broccoli Smoothie – The “hot” part of this smoothie comes from fresh salsa, which gives the raw food shake an added kick. Combine the following ingredients in a blender and mix for one minute, pouring the liquids in first: 2 tablespoons fresh lemon juice, ¼ cup fresh salsa, ¼ cup freshly squeeze orange juice, ½ cup broccoli (finely chopped), 1 tomato(chopped), ½ cup spinach (chopped), 1 tablespoon raw sunflower seeds and 1 handful of ice (2-3 cubes). Garnish with a slice of lemon.

Apple Arugula Smoothie – Apples and arugula are two powerful health foods that combine in this green veggie shake to deliver a delicious taste. Mix in a blender for one minute: ½ cup freshly squeezed orange juice, 1 cup of arugula (packed), 1 tablespoon pecans (or walnuts), ½ apple (cored and peeled), ¼ cup low-fat coconut milk (or yogurt) and 1 handful of ice (2-3 cubes). Add a small slice of apple for garnish.

Sweet & Spicy Carrot Smoothie – Orange carrots combine with sweet fall spices for a warming take on the vegetable smoothie. Add to a blender and mix for one minute: ½ cup apple juice, ¼ cup apple sauce, 1 cup cooked and chopped carrots, ¼ teaspoon ground cinnamon, ¼ cup low-fat coconut milk (or yogurt), 1/8 teaspoon cayenne pepper and 1 handful of ice (2-3 cubes). Sprinkle cinnamon on top to finish it off

Blueberry Beet Smoothie – This beautiful purple smoothie delivers antioxidants along with its royal hue and includes ground flax seed for added nutrition. Combine in a blender for one minute: ½ cup freshly squeezed orange juice, 1 cup fresh or frozen blueberries, 1/3 cup diced beet (either roasted or raw), ¼ cup plain yogurt (low-fat is fine), 1 tablespoon ground flax seed and 1 handful of ice (2-3 cubes). Garnish with a slice of orange for a pretty contrast                                                                                                                                                                                                  All the best Jan  Email
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