Fruits and Vegetables
Why is it important to consume fruits and vegetables daily?
The latest national survey on eating habits in childhood and adolescence (Study enKid, 1998-2000), in which more than 3,500 people between 2 and 24 years of age, shows something that is new, although its significance: the fruit and vegetable consumption among children and adolescents is inadequate. Fruits and vegetables are foods that are a significant source of variety of vitamins (folic acid, C, pro-vitamin A. …), minerals (potassium, magnesium), water, fiber and antioxidants.
Their consumption is important because, if you include them in adequate amounts in your diet, you are contributing to the health of the whole family, helping to reduce the risk of diseases such as constipation, hypertension, high cholesterol and even certain types cancer. Do not forget to include in your diet every day.
10 reasons to eat fruits and vegetables
1. They help us stay well hydrated. Because of its high water content facilitates the elimination of toxins from our body and help keep us well hydrated.
2. Fruits and vegetables are almost exclusive source of vitamin C. It is recommended that you consume daily, while at least one of the fruits of day one of the richest in vitamin C (citrus, kiwi, cantaloupe, strawberries, tropical fruit?) And that a ration is a salad.
3. They are sources of antioxidants: allied health. We talked about colors, flavors and other natural compounds such as vitamins C, E and beta-carotene or provitamin A. Although they are present in very small quantities, have a decisive influence on the acceptance and desire for these foods and know with certainty that protect us against certain diseases, including degenerative diseases, cardiovascular diseases and cancer.
4. Rich in fiber. Fiber helps to regulate our bowel function, to correct constipation and has beneficial effects in preventing and treating other disorders such as hypercholesterolemia, diabetes, obesity and others. As for fruits, note that the fiber content is reduced to peeling, and that most of their vitamins are just under the skin so you must perform a shallow bare. Similarly, if you make a puree and dried by the Chinese, do not forget that most of the fiber in vegetables and vegetable disappears.
5. We help eliminate excess fluid. They contain very little sodium and potassium, which forces our body to remove excess fluids with waste substances in urine.
6. They have little fat. The amount of fat present in most vegetables and fruits is negligible, except for avocados and olives (rich in oleic acid as olive oil) and coconuts (mostly saturated fat).
7. Enjoy them anytime of year. And take advantage of every moment of each season, as they are at their best.
8. Fruits: a sweet treat. The fruits have a pleasant sweet taste since they contain sugars (fructose, glucose, sucrose??). Aprovéchalo and savor the natural and sweetened without sugar or other sweeteners! Also, remember that as a good snack at any time. In fact, you can put them to complete breakfast, as part of lunch and snack time, and both before and after meals …
9. Vegetables: have imagination. Not only can you include them in the main meals of the day, remember to bring a very tasty and juicy touch to snacks and sandwiches to take at any time. Bread slices or tomato pulp, a little oil and ham, tuna or vegetable sandwiches are some ideas for you and yours beneficiéis you even more of their multiple properties.
10. Try original recipes, they admit almost everything. Better maintain their properties as much fruits as vegetables is if you eat them raw. If you want to reduce loss of vitamins, for fruit you have two options: keep the skin, washing them well under running water, or make a shallow bare. Whether raw and natural that cooked or grilled on skewers, are delicious. But you might want to try something more daring … How about a spinach flan with shrimp, a dish of pork tenderloin in orange sauce with endive, pear or cooked steak with mushroom sauce? Go ahead and try to combine fruits and vegetables with every type of food because it allowed almost everything.
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