ROLE OF FRUITS AND JUICES IN DIET

What are fruit and vegetables

Fruits and vegetables are different groups of plant food that vary greatly in their content of fibers, nutrients and energy. They are universally promoted as healthy diet servings. Fruits and vegetables supply dietary fiber, and fiber intake is linked to lower incidence of cardiovascular disease and obesity. Fruits and vegetables also supply vitamins and minerals to the diet and are sources of phytochemicals that function as antioxidants, phytoestrogens, and anti-inflammatory agents. The importance of fiber for the normal functioning of the digestive system has been long appreciated.

Importance of fruits in weight management

With the increasing prevalence of obesity, it has become important for us to find out the means to prevent it. Our vegetables and fruits play a vital role in the same. Regular consumption of fruits leads to avoidance of caloric dense foods during snack time and lead to feeling of fullness. Such a feeling forces us to eat fewer amounts of carbohydrate rich foods, helping us to lose weight.

Importance of fruits and vegetables in prevention of chronic diseases

Both fruits and vegetables are rich sources of fiber – soluble and insoluble. It has been seen that people who have a diet rich in fiber, are less prone to cardiovascular disease. They have less chances of suffering from diabetes. Fibers also reduce chances of hypertension and constipation. It is also said that they also decrease chances of certain cancers. It is recommended that we should eat at least 14 g of fibers per 1000 kcal we take and this can be only fulfilled by taking good amount of fruits and vegetates.

Other than fibers, they are also rich sources of vitamins, minerals and antioxidants. These components of fruits and vegetables helps us in fighting day to day stress and inflammation happening in our body and make us healthy by preventing chronic diseases.

Effect of fruits and vegetables on immune system

A weakened immune system increases the incidence of virus and bacterial invasion-Issues such as skin disorders, delayed wound healing, upper respiratory infections, aging and chronic illness. Eating more fruits and vegetables as a part of a healthy diet is an important key to help boost the immune health.

How much to be taken daily?

At least five kinds of vegetables and two kind of fruits should be taken on a daily basis.

Things to remember

• Fruits and vegetables contain important vitamins, minerals and plant chemicals. They also contain fiber.
• There are many varieties of fruits and vegetables available and many ways to prepare, cook and serve them.
• A diet high in fruit and vegetables can help protect you against cancer, diabetes and heart disease.
• Eat five kinds of vegetables and two kinds of fruits every day for good health.

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