By 
5 servings of fruits and vegetables per day, this is the necessary portion of fruits and vegetables to be in shape and protect your health. Fruits and vegetables are rich in fiber, vitamins and minerals as well as antioxidants. These fight against the damage caused by free radicals naturally produced by our body. For the 배대지 this is important.
The Other Option
On the other hand, an increase of 25g per day of fruits or white vegetables is associated with a lower risk of 9% of stroke 2. Note, an apple weighs on average 120 grams.
In addition, another study reveals that postmenopausal women who consume a lot of fruits and vegetables are less prone to fractures. This research shows that increasing your intake of nutrient-dense foods by 40% in their daily energy intake would reduce the risk of bone fracture in women over the next ten years by 14%.
Finally, fruits and vegetables have a positive effect on the skin by making it more golden and improving its hydration, thickness and density.
If you eat less, know that even slightly increasing your consumption of vegetables and fruits is good for your health. The ideal is to alternate between fruits and vegetables, to diversify the varieties and to integrate them as often as possible in your recipes: gratins, savory or sweet pies.
And what is a portion?
This is the equivalent of 80-100 grams, for example: a medium sized tomato, a handful of cherry tomatoes, 1 handful of green beans, 1 bowl of soup, 1 apple, 2 apricots, 4-5 strawberries, 1 banana…
Why eat fruits and vegetables?
They have the protective role in the prevention of diseases appearing in adulthood, such as cancer, cardiovascular disease, obesity, diabetes.
In addition to fruits and vegetables, it is recommended to consume a small handful of nuts (walnuts, hazelnuts, unsalted almonds and pistachios, etc.) per day, which are rich in polyunsaturated fatty acids and in particular omega 3 for what is nuts.
How to consume fruits and vegetables?
In all their forms: fresh, frozen, canned, cooked or raw and also in the form of compotes (homemade or preferably “without added sugar”), soups. Choose seasonal fruits and vegetables, which are often cheaper and tastier, and those produced locally. If you can, choose organic fruits and vegetables.Fruit juices, whatever they are, are very sweet and low in fiber. If you drink it, it is recommended not to consume more than one glass per day and instead take a squeezed fruit.
As for dried fruits, dates, raisins, dried apricots, etc., if you like them, you can eat them but occasionally because they are very sweet. A fruit yogurt or a fruit cookie does not count as a serving of fruit! There are very few fruits in their composition.
Comments