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Fruits & Vegetables in everyday meal

2020-09-10 06:13:46

Healthy Diet

The fundamentals of a healthy diet are fruits and vegetables, but variety is
equally important as quantity.
No lone fruit or vegetable provides all of the nutrients you need to be healthy, therefore, we must eat plenty every day.

Proven Facts

A diet rich in fruits and vegetables has been proven to lower blood pressure.

It reduces the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems.

Moreover, it has a positive effect upon blood sugar, which keeps our appetite in check.

Pro Tips to have adequate fruits & Vegetables everyday :

Keep your fruit visible and easy to reach

Place several ready-to-eat washed whole fruits in a bowl or store chopped colorful fruits in a glass bowl in the refrigerator to tempt a sweet tooth.

Explore the supermarket to choose variety of Fruits & Vegetables

Variety and color are essential for a healthy diet. On most days, it is recommended to get at least one serving from each of the following categories: dark green leafy vegetables; yellow or orange fruits and vegetables; red fruits and vegetables; legumes (beans) and peas; and citrus fruits.

Skip the potatoes

Choose other vegetables that are packed with different nutrients and more slowly digested carbohydrates.

Make it a meal

Try preparing new recipes that include more vegetables. Salads and soups are just a few of many possible ideas for increasing the number of tasty vegetables in your meals.


An ever growing body of research has proven that fruits and vegetables are essential in promoting good health. As a matter of fact, this should be the foundation of a healthy diet. On an average, more than 85% of the human population is in a need to double the amount the amount of Fruits and Vegetables, they eat every day.

  1. There is strong evidence that such a healthy diet can lower the risk of heart disease and stroke.
  2. The WHO examined effects of a such healthy diet rich on Hypertension. The results revealed almost 15mm Hg decrease in blood pressure levels. Isn’t that awesome?
  3. Fruits on one hand contain fiber, which although indigestible, absorbs water and expands as it passes through the digestive system. Vegetables, on the other hand, can calm symptoms of an inflamed bowel and by triggering regular bowel movements, can relieve or prevent constipation. Therefore giving you an optimum gastrointestinal health.
  4. Eating fruits and vegetables can also keep your eyes healthy, and may help prevent two common aging-related eye diseases—cataracts and macular degeneration
  5. Replacing fast food with healthy vegetables, have long been linked to weight loss.

It is high time now, we choose the healthier option. After all, as Mahatma Gandhi rightly said: “It is health that is the real wealth, and not pieces of gold and silver.”