Why do we have to eat more fruits and vegetables?

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Variety is just as significant as quantity when it comes to vegetables and fruits in a balanced diet.

There is no single fruit or vegetable that contains all of the nutrients needed for good health. Every day, eat a lot of food.

A diet high in fruits and vegetables can lower blood pressure, lower the risk of heart disease and stroke, avoid certain forms of cancer, reduce the risk of eye and stomach complications, and have a beneficial effect on blood sugar, which can help control appetite. Non-starchy fruits and vegetables, such as apples, pears, and green leafy vegetables, can help you lose weight. 1st Their low glycemic index helps to avoid blood sugar surges, which can make you hungry.

Nutritional value

There are at least nine different fruit and vegetable families, each with hundreds of different plant compounds that are good for your health. To give the body the combination of nutrients it needs, eat a lot of different forms and colours of produce. This not only means a wider range of useful plant chemicals, but also results in more visually pleasing meals.


Tips on how to eat more fruits and vegetables every day

Keep fruit out in the open so you can see it. To tempt a sweet tooth, place many washed whole fruits in a bowl or store chopped colourful fruits in a glass bowl in the refrigerator.

Choose something different from the produce section. A balanced diet needs variety and colour. In most days, have at least one serving of dark green leafy vegetables, yellow or orange fruits and vegetables, red fruits and vegetables, legumes (beans) and peas, and citrus fruits in your diet.

vegetables with a variety of nutrients and carbohydrates

Leave the potatoes out. Choose vegetables with a variety of nutrients and carbohydrates that are more slowly digested.

Make a meal out of it. Cooking fresh recipes and more veggies is a good idea. Salads, soups, and stir-fries are only a few ways to incorporate more vegetables into your diet.


The Dietary Approaches to Stop Hypertension (DASH) study[6] looked at the impact of a diet high in fruits, vegetables, and low-fat dairy products on blood pressure, as well as the amount of saturated and total fat consumed. The researchers discovered that people with elevated blood pressure who followed this diet lowered their systolic blood pressure (the top number on a blood pressure reading) by around 11 mm Hg and their diastolic blood pressure (the bottom number) by about 6 mm Hg, which is comparable to what antidepressants can do.


Cancer

Several early research found what seemed to be a positive correlation between consuming fruits and vegetables and cancer prevention. Cohort studies, which track big numbers of initially stable people for years rather than case-control studies, offer more accurate evidence than case-control studies because they don't rely on data from the past. Furthermore, evidence from cohort trials has not reliably shown that a diet high in fruits and vegetables reduces cancer.


We hope you like it, and do not forget to write your opinions and suggestions in the comments, as they are of interest to us. And if you liked the article, do not forget to share it or publish it on social media



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