Fruits and vegetables are some of the most nutritious foods. Rich in vitamins, antioxidants, nutrients, water, and fibre, they are the foundation of a healthy diet. Fruits and vegetables may control blood pressure and reduce the risk of stroke, heart disease, and some cancers. They may also lower the risk of eye and digestive problems.
The National Health and Research Council (NHMRC) suggests consuming certain amounts of vegetables and fruits everyday to ensure good health and nutrition. The council encourages people to “go on 2 and 5,” which means eating two servings of fruit and five servings of vegetables daily.
In spite of health experts’ call for higher fruit and vegetable consumption, however, statistics show that people consume less every day. According to the World Health Organization (WHO), low vegetable and fruit consumption is one of the top ten risk factors that contribute to global mortality. In 2003, low vegetable and fruit consumption was found to be responsible for 2.1% of the total burden of disease in Australia.
One serving of vegetables is defined as half a cup of cooked veggies, one cup of salad, or one medium potato. Tomatoes were included as vegetable, while legumes were excluded on the serving. This is because the main food materials in legumes are seeds, which are included in another category. A serving of fruit, on the other hand, is defined as one cup of diced fruit, two small pieces or one medium piece of fresh fruit, four dried apricot halves, or a quarter of a cup of sultanas.
To get the vitamins and nutrients your body needs, it’s important to eat enough or even plenty of fruits and veggies. The secret to consume more of these healthy foods is by including some in your everyday breakfast, lunch, and dinner. Buy fruits and vegetables wholesale and stock them in your fridge so that you can easily get some for your every meal. Include apples, bananas, and oranges in your dessert, and add some carrots, cabbage, and other greens in your soup and dishes.
The food that you eat defines your health, nutrition, growth, and development. To ensure good health and proper nutrition, eat plenty of vegetables and fruits. Whether you stash them into recipes or consume them raw, eating fruits and veggies is a delicious way to prevent diseases and attain optimum health.