Some tips to eat more vegetables and fruits daily
1-To tempt the sweet tooth always have several ready-to-eat washed fruits in a bowl in the fridge.
2-Have a variety of different fruit color as a key for healthy diet; dark green leafy vegetables; yellow or orange fruits and vegetables; red fruits and vegetables; legumes and peas; and citrus fruits
3- Have more slowly carbohydrate digestion and choose other vegetables that are packed with rich nutrients
DGRPco
Cardiovascular disease
A higher intake of fruits and vegetables cardiovascular disease reduction is associated with
Individuals who ate more than 5 servings of fruits and vegetables per day had roughly a 20% lower risk of coronary heart disease and stroke, compared with individuals who ate less than 3 servings per day.
A more likely possibility is that some types of fruits and vegetables may protect against certain cancers.
Women who had eaten higher intakes of apples, bananas, grapes, and corn during adolescence, and oranges and kale during early adulthood reduce the percent of breast cancer significantly. No protection was reported from drinking fruit juices at younger ages.DGRPco
The Health Professionals Follow-up Study shows who were free of major chronic diseases—found that greater consumption of whole fruits—especially blueberries, grapes, and apples—was associated with a lower risk of type 2 diabetes
Gastrointestinal health
Fruits and vegetables contain indigestible fiber, which absorbs water and expands as it passes through the digestive system. This can calm symptoms of an irritable bowel and, by triggering regular bowel movements, can relieve or prevent constipation Pressure inside the intestinal tract can be decreased by the bulking and softening action of insoluble fiber and may help prevent diverticulosis.
Indigestible fiber in vegetables and fruits, which absorbs water and expands as it passes through the digestive system, can calm an irritable bowel symptom and constipation can be relieved or prevented by triggering regular bowel movement.
Pressure inside the intestinal tract can be decreased by the bulking and softening action of insoluble fiber and may help prevent diverticulosis.
Common myths
Should I limit my fruit intake because of the sugar content?
No, there is Natural sugar in fruit rather than added sugar, in addition, fruit contains many other rich nutrients that help to keep your body healthy and protect you from disease and infection.
Obesity and overweight and other health risks such as diabetes and heart diseases are the consequence of excess consumption of discretionary foods and drinks with added sugar which are energy dense and nutrient poor.DGRPco