Fruits and vegetables are essential for good health, include them in your diet to meet nutritional requirements.
Fruits and vegetables are essential to meet the nutritional requirements of our body due to their high content of:
The consumption of fruits and vegetables in their many varieties, cooked or fresh, whole or in juice, is vital if we want to maintain healthy lifestyle habits.
These foods are essential in the prevention of many widespread chronic diseases such as obesity, especially among children. In addition to helping maintain the ideal weight, consuming 5 servings of fruits and vegetables is a reinforcement to prevent diabetes, cancer, and cardiovascular diseases. This is recognized by the World Health Organization when it recommends increasing the consumption of fruits and vegetables to reduce the risk of disease.
The Food Guides are nothing more than a series of tips for a correct and adequate diet, and graphic representations to make these recommendations reach the general population.
The most recognized today, such as the nutritional pyramid and the Harvard plate, give vital importance to fruits and vegetables.
The recommendation for fruits and vegetables in the food pyramid is basically:
In this food guide, the recommendation is very simple: most meals should include fruits and vegetables and would cover approximately half of the plate.
And they invite us to incorporate all the possible variety and colors on the plate.
In the variety is the taste and also the health!
Differences Between Fruit And Vegetables
Before explaining the differences between fruits and vegetables, the first thing to say is that they are not scientific terms. Fruit and vegetables we could say that it is a colloquial terminology.
And it’s not about any of these old ideas that we often think:
This is the real difference between fruit and vegetables:
We usually hear the expression 5 a day associated with the consumption of fruits and vegetables, this is based on the minimum portion of daily consumption of fruits and vegetables recommended by the scientific and medical community in a healthy diet. It is about consuming at least 600 grams of fruits and vegetables a day.
The health benefit of daily consumption of at least 5 servings of fruit and vegetables is well documented and proven. In one of these 5 servings, commercial fruit and vegetable juices or purees can be considered, since it is also a convenient way to take them. (According to the Association for the Promotion of the Consumption of Fruits and Vegetables “5 a day”, the Spanish Foundation of Dietitians Nutritionists FEDN and the Scientific Committee of the Spanish Agency for Food Safety and Nutrition (AESAN).
Sometimes it can be difficult to eat the 5 pieces of fruit and vegetables, here we suggest some little tricks that can help you achieve it:
Fruits provide vitamins, minerals, and fiber. It is important to know why these nutrients are so important:
Vitamins: The fruit stands out for its content of vitamin A and C. The first serves to develop vision and bones. Vitamin C also helps strengthen bones and gums, as well as repair tissues. Keep in mind that the main source of vitamin C, if not the only one, is fruit.
Minerals: In fruits, there are above all potassium and magnesium. Potassium helps nerves and muscles communicate and nutrients flow through cells. Magnesium is fundamental in human nutrition, serving the biochemical reactions of the organism. Iron is another mineral that is found in practically all fruits, although in small quantities. In this case, we must bear in mind that vitamin C is essential so that iron can be absorbed correctly, so it is important to take these two nutrients.
Fiber: Helps digestion and fights constipation. It also satisfies, something very important considering the data on childhood obesity.
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