Scientists have found that the value of vegetables and fruits is largely due to ... their color! It is the color that signals what kind of healthy compounds are in plant foods. Fresh vegetables and fruits are literally "stuffed" with vitamins and phyto-substances, useful for health and beauty.
For the heart and against cancer: the white-brown group
Bananas, dates, garlic, onions, mushrooms, potatoes, melon, parsnips, celery and parsley root, pears, white, cauliflower, kohlrabi. These fruits and vegetables contain allicin and selenium, which support heart function, lower blood cholesterol levels and increase the body's resistance to certain types of cancer.
For vision and immunity: yellow-orange group
Apricots, peaches, persimmons, sea buckthorn, pineapple, pumpkin, corn, turnips, carrots, yellow and orange citrus fruits, yellow apples, melons, bell peppers. They contain vitamins A and C, as well as plant bioflavonoids, which are needed to support heart function, vision, immune system and reduce the risk of cancer.
For strong bones and teeth: the green group
Kiwi, avocado, asparagus, green cabbage, cucumber, green lettuce, green onions, celery, zucchini, spinach, green peas and beans, green apples, pears, grapes, green peppers. They contain calcium as well as plant compounds that help to strengthen vision, bones and teeth.
Anti-aging: red-burgundy group
Cherries, sweet cherries, cranberries, rose hips, red currants, pomegranates, raspberries, strawberries, beets, radishes, rhubarb, watermelon, red lettuce, tomatoes, red peppers, onions, mountain ash. They contain lycopene and anthocyanin, which help maintain cardiovascular health. As well as antioxidants that slow down the aging process.
Against stress: purple group
Black currants, blueberries, blueberries, blackberries, chokeberry, black grapes, dark plums, “blue” cabbage, eggplants. They are rich in stress-reducing compounds.
If you decide to add five servings of vegetables and fruits to your daily diet, you need to know 5 secrets.
1. Not to forget to eat a serving of vegetables, keep them in sight at all times and carry them with you for a light snack. Replace the usual chocolates, cookies and muffins for dessert with a portion of fresh berries or fruits.
2. Fruits are better absorbed on an empty stomach, therefore, it is better to eat them half an hour before meals or replace meals with them. For example, lunch or afternoon tea.
3. Fruits and vegetables cannot be absorbed quickly ... They are worth eating, enjoying and chewing thoroughly - there will be more benefits.
4. Drink freshly squeezed juice instead of coffee or tea at least once a day.
5. Make cosmetic masks (if you are not allergic) from fresh fruits and vegetables: all the benefits will go directly to the skin cells, enriching it with vitamins, toning and tightening.
What's in 1 serving of vegetables or fruits:
1 apple or pear, 1 orange or grapefruit, 1 banana
2 tablespoons of raw vegetables, either alone or in salad
2 plums or 2 apricots, 2 kiwi or 1 peach
Large slice of watermelon, melon, or pineapple
Half a glass of any berries or grapes
1 tomato or 1 cucumber, 1 carrot or 3 fresh cabbage leaves
1 glass of fresh fruit juice or half a glass of vegetable juice
3 dessert spoons of fruit salad
Bunch of fresh herbs
3 tablespoons cooked vegetables: courgettes, eggplant, or pumpkin
Images: pixnet.ru, fruitslimmingpills.com, theartofuncertainty.com
Nutritionists all over the world agree on one thing - you need to eat more vegetables and fruits. To be healthy, a person needs to eat at least five servings a day. But how to make sure that each carrot or apple does not turn into a boring medicine, but remains a tasty and desirable food?
Text: Lyubov Dadaeva
We suggest that you put in quite a bit of effort and make the daily consumption of fruits and vegetables your daily routine. Let's call it Five Serves.
Why exactly fruits and vegetables?
First, they are unique, minerals and trace elements. Most of them are found only in vegetables and fruits, and no other food can make up for their deficiency. True, vegetables and fruits are most useful at the time of ripening and harvesting.
Secondly, fruits and vegetables are loaded with nutrients such as beta-carotene, vegetable proteins, and potassium, which can also cause other cardiovascular diseases.
Thirdly, fruits and vegetables can face such a terrible disease as cancer. This is due to their ability to inhibit the development of tumors due to the antioxidants they contain. In broccoli and tomatoes, cabbage, and onions, scientists are discovering more and more new substances that work in our body as guardians of health. If you eat at least five servings of vegetables and fruits during the day, you risk getting cancer.
Fourthly, vegetables and fruits are rich in fiber (dietary fiber), which improves and normalizes the functioning of the gastrointestinal tract. The more fiber in the diet, the faster food passes through it. According to the author of the "Encyclopedia of Biologically Active Food Supplements" Svetlana Orlova, in people whose diet is distinguished by a high fiber content (100-170 grams per day), the transit time of food is 30 hours. However, modern people tend to eat too much refined food and too little fiber (on average, about 20 grams per day), so the transit time of food increases to 48 hours. As a result, the time of exposure to the intestine of various carcinogens increases.
Since fiber is not absorbed in the intestines, it adsorbs digestive by-products, stabilizers, carcinogens, toxic metals, and similar "benefits" from food.
And fifthly, vegetables and fruits are delicious foods that do not harm the figure and are healthy at the same time. With an abundance of nutrients, they are low in calories. Thanks to fruits and vegetables, you can easily monitor your own waist without harassing yourself with starvation, and even getting all the substances the body needs.
Finally, check out the abundance! Even the most picky gourmet will be able to choose the fruits and vegetables that suit his taste.
A handful of health
So, all kinds of fruits and vegetables have been purchased, and a logical question arises before you: how much is one serving? A portion is considered to be the amount of vegetables or fruits that fits in the palm of your hand.
A serving of fruit is one medium-sized apple, banana, orange, peach, three apricots. A serving of vegetables can include one medium-sized carrot, pepper, and tomato. If you count in grams, then your diet will be about 400 g of vegetables and 300 g of fruit per day. But if you want to eat more - this is only welcome!
To make it easier for you to navigate, we have counted all portions in advance (see table).
Potatoes don't count!
How can you diversify the five portions? Almost all fruits and vegetables can be included. A definite plus is that you do not need to radically change your diet. After all, surely several servings are already present in your usual dishes: in soups, sandwiches, salads.
Fresh, frozen, chilled, canned, dried fruits and vegetables do well in five servings.
But potatoes, so beloved by many, are not included in five servings, since they contain a large amount of starch.
Artificial vitamin supplements and minerals are also not counted because they are not nutritionally comparable to fresh foods.
And one last tip: pay attention to the color of fruits and vegetables - the brighter they are, the more vitamins they contain.
table
Serving fruit (approximately 80 g)
| Canned apricot | 6 halves |
| Dried apricot | 3 pieces (apricots), or 6 halves (dried apricots) |
| Fresh apricot | 3 pieces |
| Avocado | Half |
| Canned pineapple | 2 mugs, or 12 pieces |
| Dried pineapple | 1 tablespoon |
| Fresh pineapple | 1 large piece |
| Orange | 1 piece |
| Watermelon | 1 piece |
| Fresh bananas | 1 medium |
| Dried bananas | 1 handful |
| Grape | 1 handful |
| Canned cherries | 11 pieces (3 tablespoons) |
| Dried cherries | 1 tablespoon |
| Cherry fresh | 14 pieces |
| Fresh grapefruit | Half |
| Canned pear | 2 halves, or 7 pieces |
| Dried pear | 2 halves |
| Fresh pear | 1 medium |
| Blackberry | 1 handful (9-10 berries) |
| Raisin | 1 tablespoon |
| Dried figs | 2 pieces |
| Fresh figs | 2 pieces |
| Kiwi | 2 pieces |
| Canned strawberries | 9 pieces |
| Fresh strawberries | 7 pieces |
| Gooseberry | 1 handful |
| Kumquat | 6-8 pieces |
| Canned raspberries | 20 pieces |
| Fresh raspberries | 2 handfuls |
| Mango | 2 pieces |
| Tangerines | 2 medium |
| Passion fruit | 5-6 pieces |
| Nectarine | 1 piece |
| Papaya | 1 piece |
| Canned peaches | 2 halves, or 7 pieces |
| Dried peaches | 2 halves |
| Fresh peaches | 1 medium |
| Plum | 2 medium |
| Dried Fruit Mix | 1 tablespoon |
| Dates fresh | 3 pieces |
| Fruit salad | 3 tablespoons |
| Black currant | 4 tablespoons |
| Blueberry | 2 handfuls (4 tablespoons) |
| Canned prunes | 6 items |
| Dried prunes | 3 pieces |
| Fresh prunes | 3 pieces |
| Dried apple | 4 mugs |
| Apple is fresh | 1 average |
| Apple puree | 2 tablespoons |
Portion of vegetables (approximately 80 g)
| Eggplant | 1/3 part |
| Beans | 3 tablespoons |
| Broccoli | 2 pieces |
| Brussels sprouts | 8 sprouts |
| Fresh peas | 3 tablespoons |
| Frozen peas | 3 tablespoons |
| Canned peas | 3 tablespoons |
| Zucchini | Half |
| Cabbage |
To be healthy, you need very little: an apple, a handful of peas, a spoonful of raisins, a couple of apricots, a banana and the ability to count to five.
According to doctors, the problem of vitamin deficiency can be solved once and for all by eating at least five servings of fruits and vegetables a day.
Habits are harmful and useful
Nutritionists all over the world agree on one thing - you need to eat more vegetables and fruits.
In order to be healthy, a person must eat at least five servings a day.
But how to make sure that each carrot or apple does not turn into a boring medicine, but remains pleasant and desirable? We suggest that you put in quite a bit of effort and make the daily consumption of fruits and vegetables your daily and delicious habit. Let's call it Five Serves.
What are the benefits of plant foods?
First, they are unique sources of vitamins, minerals and trace elements. Most of them are found only in vegetables and fruits, and no other food can make up for their deficiency.
Second, fruits and vegetables are loaded with nutrients such as vitamin C, beta-carotene, plant proteins, fiber, and potassium, which can help prevent other cardiovascular diseases.
Thirdly, fruits and vegetables can become a reliable barrier against such a terrible disease as. This is due to their ability to inhibit the development of tumors due to the antioxidants they contain.
In broccoli and tomatoes,
For cabbage, carrots and onions, scientists are discovering more and more substances that work in our body as guardians of health. If you eat at least five servings of vegetables and fruits during the day, your risk of Om disease is significantly reduced.Fourthly, these are delicious products that do not harm the figure and are healthy at the same time. With an abundance of nutrients, they are low in fat and low in calories. Thanks to fruits and vegetables, you can easily monitor your own waist without harassing yourself with starvation, and even getting all the substances the body needs.
Finally, check out the abundance! Even the most picky gourmet will be able to choose the fruits and vegetables that suit his taste.
How much do you need for health?
So,
All kinds of fruits and vegetables have been purchased, and a logical question arises before you: how much is one serving? A portion is considered to be the amount of vegetables or fruits that fits in the palm of your hand.
A serving of fruit is one medium-sized apple, banana, orange, peach, three apricots. A serving of vegetables can include one medium-sized carrot, pepper, and tomato. If you count in grams, then your diet will be about 400 g of vegetables and 300 g of fruit per day. But if you want to eat more - this is only welcome!
Potatoes don't count!
How can you diversify the five portions? Almost all fruits and vegetables can be included.
A definite plus is that you do not need to radically change your diet. After all, surely several servings are already present in your usual dishes: in soups, sandwiches, salads.
Fresh, frozen, chilled, canned, dried fruits and vegetables do well in five servings.
But potatoes, so beloved by many, are not included in five servings, since they contain a large amount of starch.
Artificial vitamin supplements and minerals are also not counted because they are not nutritionally comparable to fresh foods.
And one last tip: pay attention to the color of fruits and vegetables - the brighter they are, the more vitamins they contain.
The most important factor in the quality of the diet is enough vegetables and fruits. To date, enough research has accumulated to say: vegetables and fruits help to significantly reduce the risks of type 2 diabetes, obesity, atherosclerosis, hypertension, heart and vascular disease (strokes and heart attacks, as a result) and even some forms of cancer. Read about all this further!
For the prevention of these diseases, the World Health Organization (WHO) recommends eating a total of at least 400 grams of vegetables and fruits per day, not counting potatoes and other starchy root vegetables (For those who are not friends with weights, they recommend at least 5 servings of different vegetables and fruits, where one serving equals 80-150 grams. It might look like one whole fruit or medium-sized vegetable, one cup of chopped vegetables or fruits / berries, one heaped palm, one fist.
Adding to the problem is the fact that according to fresh data, vegetables / fruits need to be eaten twice as much as the WHO recommendations - up to 10 servings a day.
Hypertension is a risk factor for coronary heart disease, strokes and heart attacks. Potassium from fruits and vegetables lowers blood pressure (,), as does fiber (,).
Plant sterols, flavonoids help return cholesterol levels to normal (,,) and protect against atherosclerosis, which, in turn, can cause heart attacks and strokes.
Fiber helps regulate blood insulin levels (,), which is the prevention of type 2 diabetes.
The WHO International Agency for Research on Cancer (IARC) says that eating fruits and vegetables may reduce the risk of certain cancers, especially gastrointestinal cancers. It is estimated that the preventable percentage of cancers due to insufficient amounts of fruits and vegetables is between 5-12% for all cancers, and 20-30% for gastrointestinal cancers.
Insoluble fiber is not absorbed by the body in any way, but passes through the digestive tract and works like a brush. And this is an effective prevention of colon cancer.
Soluble fiber (pectin, guar gum, some types of hemicellulose, etc.) turns into a gel in water. It is resistant to digestive enzymes, but serves as food for the "good" bacteria in the large intestine. And bacteria, according to the latest research from the Human Microbiome Progect, are our everything.
Vegetables and weight loss
There is the concept of energy density, it shows the ratio of calories to the weight of the product. In this regard, water is a champion: it has zero calories at any weight. Fiber is also close at 2 calories per gram. Fat is the champion on the opposite side, with a whopping 9 calories per gram. A standard glass of olive oil equals the average woman's weight maintenance calories.
Due to the high amount of water, fiber and lack of fat, vegetables bring few calories to the body, but fill well. Insoluble fiber increases the volume of the food bolus in the stomach, and stomach filling is one of the important signals of satiety. Of course, this helps to control body weight and adhere to a diet: we get fewer calories, but we stay full for a long time, do not experience acute hunger and do not rush into high-calorie foods (,). Clearly:
Fiber helps prolong satiety through another mechanism: it slows down the digestion of food, the emptying of the stomach, and the absorption of nutrients in the intestines. Lyle MacDonald writes:
Due to the gelatinous mass that soluble fiber creates, digestive enzymes cannot access all of the nutrients. Fiber can reduce the total absorption of dietary fats by 3%, proteins by 5%. Increasing dietary fiber to 36 grams per day can reduce your total caloric intake by 100 per day.
In fairness, this can interfere with the absorption of minerals - calcium, magnesium, potassium. With whole vegetables and fruits, this does not create problems, but the passion for pure bran may well be if you exceed the recommended dose.
As for fruits, for many, they reduce sugar cravings, which is important for losing weight: one sweet banana or mango (the most nutritious fruit) does not compare in calories with cakes or cookies of the same weight.
Last but not least, chewing vegetables for longer allows you to eat less. The fact is that the feeling of satiety comes, on average, 20 minutes after the start of a meal. If you swallow it instantly, there is a risk of eating a lot before you feel full.
How to eat more vegetables?
Now it is clear that without vegetables - nowhere. But how to force yourself to eat them if you don't like them, aren't used to them, don't know how to cook?
Fresh vegetables
Just add a fresh vegetable to each main course and a fruit for a snack. Many people get used to it very quickly and find suitable options for themselves. Moreover, after giving up harmful fat-sweet-salty food, taste buds restore sensitivity, and ordinary food becomes tasty.
Salads
Fresh vegetable salad (Greek, country), cabbage salad (cole slow), trendy salad in a jar and any other mix of greens, vegetables and even fruits / berries that you like. The main thing is to control the amount of refueling.
Stewed vegetables
Stewed cabbage, stewed spinach. Ratatouille, vegetable stews, minestrone soup. All this can be cooked for several days at once and even frozen in portions. It can also be a sauce for side dishes. The main thing, as with salads, is to control the amount of oil.
Baked and grilled vegetables
Simply chop, drizzle with olive oil, sprinkle with thyme and grill in the oven for a few minutes.
Vegetable spaghetti
Spices and condiments
Rosemary and lemon, thyme, cumin, paprika, garlic and more can make any food tastier.
Frozen vegetables
There is a large selection of frozen mixtures in stores, which you just have to fry in a pan.
Color quest
Fruits and vegetables of different colors contain different nutrients. So, carotene is responsible for orange, anthocyanins - for maroon and blue. So eating as varied as possible is a good idea.
- Red vegetables / fruits / berries: tomatoes, red peppers, strawberries, raspberries, grapefruits, pomegranates, red currants
- Orange: orange peppers, carrots, pumpkin, sweet potatoes, oranges, tangerines, peaches, apricots, persimmons, sea buckthorn
- Yellow: yellow peppers, yellow tomatoes, pineapple, bananas, mango, melon, yellow cherry, pear, cherry plum.
- Green: cucumbers, green peppers, broccoli, Brussels sprouts, spinach and other greens, celery stalks, green beans, green asparagus, kiwi, green grapes, green apples and pears, gooseberries
- Blue and purple: blueberries, blueberries, eggplants, purple basil, beets, red cabbage, blackberries, plums, black currants, cherries and cherries, grapes
- White: zucchini, cauliflower, white cabbage, potatoes, white asparagus, roots (fennel, celery, turnip, parsnip), white currant, white onion, radish,
One day of the week - one color. It is not necessary to eat only one color of vegetables / fruits all day, but add to the diet at least partially. Another option is one serving of vegetables / berries / fruits of each color per day.
How many vegetables and fruits are sufficient in the diet of a modern person? Fans of garden and vegetable garden gifts are ready to crunch fruits and green salads all the time, without needing any recommendations.
How many vegetables and fruits are sufficient in the diet of a modern person? Fans of garden and vegetable garden gifts are ready to crunch fruits and green salads all the time, without needing any recommendations. And for those who do not consider vegetables and fruits as the basis of their diet or are not accustomed to them from childhood, experts have developed a simple and memorable formula. 5 servings of fruits and vegetables a day is the minimum necessary for health.
Normally, nutritionists talk about the consumption of 9 servings of vegetables and fruits per day, 5 is the most necessary minimum, in the absence of which the risk of developing cardiovascular, cancer and various chronic diseases increases sharply. Already in 28 developed countries, since the mid-90s, the recommendations of nutritionists and the WHO have been transformed into government programs under the slogan "5+ a day". The goal of the program is access to fresh green products for all segments of the population, as well as education and promotion of regular consumption of fruits and vegetables in sufficient quantities.
Most modern nutritionists agree on what a healthy diet is. This is a varied and balanced diet with a minimum of saturated and trans (hydrogenated) fats, salt and added sugars. Essential components of a healthy diet are large quantities of vegetables and fruits, unrefined starchy foods (grain bread, pasta made from whole flour, non-peeled (brown) rice, other grains, potatoes), nuts, fish, poultry, moderate amounts of lean meat, and also low-fat milk and dairy products.
So, every person over 5 years old, in order to stay healthy, should eat at least 5 servings of different vegetables and fruits per day. Fruits and vegetables are considered to be consumed in any form: fresh, cooked, canned, dry and in the form of 100 percent juice. It is considered ideal to consume vegetables and fruits from different color groups (white, yellow-orange, green, red and purple) raw and cooked during the day. It is in this combination that the body receives an optimal set of vitamins, minerals, antioxidants, complex plant compounds and plant fiber.
One serving for each person is the amount of fruits and vegetables that can fit in their handful. A handful of a five-year-old child is much smaller than a handful of an adult male, and their portions naturally vary according to size and weight. One serving of an adult is on average, for example: 2 tangerines, half a large grapefruit, a few mushrooms, 1 banana, a few strawberries, 2-3 broccoli inflorescences, a bowl of vegetable salad, medium carrots, a piece of watermelon, a few prunes, a glass of 100 percent juice, 3 heaped tablespoons of canned corn or peas ... Five servings for an average adult in weight equivalent are about 400 g of vegetables and fruits per day, which is in line with the WHO recommendation.
Every single type of green product, juices, dried fruits and legumes (beans, lentils, chickpeas, etc.) can only be counted as one serving per day, no matter how many you eat them. This means that 5 apples, a pound of raisins or a liter of different juices per day are counted only as one serving each. An important part of the concept is diversity, because it is this that ensures the optimal amount and combination of nutrients from vegetables and fruits to the body.
Vegetables and fruits from compound ready meals (soups, desserts, salads, stews, sauces, etc.) are counted as 5 servings per day. However, it should be borne in mind that complex dishes (especially sauces, desserts and salad dressings) often "sin" high in "bad" fats, sugar and salt. Pay special attention to this when cooking at home. Remember that it is best to replace butter, animal fat and margarine with vegetable where possible, and the rate of salt per adult per day is 6 grams. When buying ready-made meals or semi-finished products, be sure to check the composition on the product packaging.
Raw versus cooked
Contrary to popular belief, raw vegetables and fruits are not always healthier than cooked ones. For example, chopped, boiled, baked, or stewed carrots have three times the antioxidant content of raw vegetables. Scientists at the University of Arkansas who conducted these studies suggest that the increase in antioxidant levels is caused by a complex plant compound, phenolic, released from cells. The triple release of phenolic is made possible by the softening of the tissue as a result of heating. Now scientists are trying to find out whether these antioxidants are absorbed by the body as well as "fresh" and are able to fight free radicals.
It is important not just to "stuff" as many vegetables and fruits into yourself as possible every day "to fulfill the plan", but to eat them with pleasure, enjoying the taste and aroma. Do not neglect acquaintance with new recipes and even new cuisines for you - this information is now available to everyone, thanks to the Internet, the press and the opportunity to travel around the world. If possible, cook and eat vegetables in the skin (potatoes, parsnips, carrots, tomatoes), it is in this that contains an increased amount of antioxidants. Get creative with your usual meals from a “standard”, inexpensive set of grocery fruits and vegetables. In addition to the pleasure of creativity, it will introduce your children to quality and varied food, expanding their horizons and improving their health.
Feel free to experiment in the garden with vegetables that are new to you, since their seeds are now widely available. No amount of multivitamin or nutritional supplement can replace the benefits and pleasures of fresh, well-prepared and beautifully served vegetables and fruits on our table.
5 simple and quick ways to add more fruits and vegetables to your daily diet:
Breakfast. Place bored or overripe fruits in a blender for a delicious smoothie. Add fresh fruits and berries to cereal or muesli.
Lunch. Add more vegetables to your sandwich or sandwich.
"Have a snack." Cut the celery and carrots into large sticks, divide the cauliflower and broccoli into florets. Serve raw vegetables with salsa, guacamole, or spiced natural yogurt.
Lunch / Dinner. Cut vegetables at home into medium pieces, boil in a strong broth with spices and grind in a blender. Serve the puree soup with a dollop of sour cream or cream and whole-grain bread toast.
Dessert. Make frozen lollipops by pouring 100% juice into special plastic molds and placing them in the freezer overnight.
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