A human diet cannot be imagined without vegetables.
They are very useful due to their high content of carbohydrates, various
acids, vitamins and active elements in a form that is easy for the body to assimilate.
The variety of these elements in the composition of vegetables determines their taste and nutritional value.
value. To eat properly, people must remember the benefits of vegetables and
the need to eat them. Topic proper nutrition and healthy
lifestyles should become an integral part of our lives. And that means vegetables
must be present at our table every day.
About the benefits of certain vegetables and their medicinal properties:
Cabbage
Cabbage is very useful for people who are losing weight. Huge fiber content
and water, as well as low nutritional value, make cabbage an invariable vegetable
all people with overweight... + Cabbage leaves are applied for bruises, inflammation
joints and soft tissues. People say that the use of cabbage contributes to
better growth of the mammary glands in women and helps to maintain a slimmer waist.
Sauerkraut juice, due to the high content of lactic acid, regulates
helps with insomnia. It is also used to rinse the mouth during
inflammation and bleeding of the gums.
It is extremely useful to eat cabbage for hemorrhoids, gout and cholelithiasis. Enzymes
cabbage kill tubercle bacillus and other pathogenic microbes. In the folk
medicine cabbage juice together with dry wine is used as a remedy after
rabid animal bite.
Eating cabbage has a positive effect on the development of beneficial microflora
intestines.
Cucumbers
Everyone knows that cucumbers are 95% water. Cucumbers contain C, B1, B2, P, provitamin
And, enzymes, aromatic and mineral substances (phosphorus, calcium, magnesium, iron). there is
they also contain mineral salts such as potassium. Fiber in cucumbers stimulates intestinal motility.
Fresh cucumbers should be included in the diet for problems with the cardiovascular system,
liver, kidney, obesity, metabolic polyarthritis.
Cucumbers improve appetite, have a diuretic and laxative effect. Cucumber -
a wonderful source of iodine. And since there are almost no proteins, fats and carbohydrates in a cucumber, then with
eating cucumbers there is no risk of getting fat. When buying, you should choose hard cucumbers without
dents, deep green. They shouldn't be too large. The less
cucumber, the
the fewer seeds it has, the tastier and more crunchy it is.
Tomatoes
Fresh tomatoes are ideal for replenishing mineral loss. In them
contains potassium (good for the heart, removes excess fluid from the body), magnesium
(helps with adaptation to cold), iron (necessary for anemia), zinc (promotes growth
skin cells, hair and faster wound healing), calcium (good for bones), phosphorus
(general metabolic processes of the body). These vegetables contain many of the acids needed
our body for full work.
Tomatoes are also rich in vitamins - B1, B2, B3, B6, B9, E, but most of all they contain vitamin C.
One quarter of 100 grams of ripe tomatoes provides an adult's need for this vitamin
person.
Another substance found in tomatoes is lycopene. It is an organic compound that gives
vegetables red, is the strongest natural antioxidant, even stronger than
vitamins C and E.
Lycopene also reduces the risk of developing cardiovascular disease. To make a tomato salad
brought the maximum benefit, it should be served with sunflower oil. Together with plant
lycopene is absorbed much better by fats.
Some scientists believe that tomatoes also contain the hormone of joy, because this vegetable
also serves as a good fighter against depression. In general, even these arguments are enough to
understand that a tomato must be present in our diet - its usefulness is extremely
Sweet and hot peppers
The largest amount of vitamin is found near the stalk, that is, in that part of the fruit,
which is usually cut off during cleaning.
In pepper, ascorbic acid is combined with vitamin P, which helps to strengthen
blood vessels and their walls. Pepper has more provitamin A than carrots: use
30-40 grams of pepper per day promotes hair growth, improves eyesight, skin and mucous membranes
membranes of the body. Pepper is rich in vitamins B1, B2, B6 and PP, therefore, those suffering from depression,
diabetes mellitus, dermatitis, as well as with poor memory, insomnia, lack of strength, you need
be sure to include bell peppers in the diet.
If you sometimes eat hot chili peppers, it will help normalize cerebral circulation,
will ease the condition with bronchial asthma, cough, sore throat, flu. Hot peppers have been proven to slow down
the growth of cancer cells - this decision was made by researchers from the University of Pittsburgh, and
it is most beneficial for ovarian cancer.
* Sweet pepper is even used as a base for a nourishing mask:
The fruit is rubbed on a small plastic grater, 1 tsp. substances are mixed with the same amount
sour cream and one egg. The mask is applied to the face and neck for 20-30 minutes, then washed off with warm water.
Potatoes
Potatoes are one of the main suppliers of minerals for our body.
70% of all minerals in potatoes are potassium salts, they are indispensable for humans, contribute to
excretion of water and salt from the body, thereby regulating metabolic processes.
Potato tubers contain the following elements: iron, phosphorus, iodine, sodium, magnesium, calcium, manganese,
copper, zinc, nickel, cobalt and boron. But potatoes, at the same time, are the most nutritious vegetable. High nutritional value
starch gives potatoes, but its role in nutrition is small. During digestion in the intestines, starch
turns into glucose, which is carried throughout the body. In cells, glucose is burned, releasing
energy for the body to work.
Potato proteins are the most complete of all existing plant proteins, they have all the irreplaceable
amino acids. But potatoes are also dangerous: they accumulate a poisonous substance - solanine. In ripe
there is very little solanine in tubers, and it is not dangerous. But the tubers turned green in the sun accumulate a large
the amount of solanine. A lot of it also accumulates in old potatoes, in its outer layer and eyes. Exactly
for this reason, it is better to peel old potatoes well, cut out the eyes. Greened tubers categorically
it is forbidden to eat. Be careful as potatoes are on the list of foods rich in chemicals.
Grow it yourself, or buy it from trusted people.
Beet
Beets are one of the healthiest vegetables for humans. This root vegetable has been known since ancient times.
In Russia, beets appeared since the 14th century, and people appreciated its taste and usefulness.
for the human body.
It is widely used in cooking, its medicinal properties help in folk and traditional
medicine. The iron in it is indispensable for hematopoiesis. High content
iodine allows beets to have a positive effect on the thyroid gland, affects memory and
working capacity. Potassium, necessary for humans, is also present in this amazing vegetable.
Thanks to another trace element - magnesium, beets are also useful for nervous system, and
slows down inflammation.
Radish
The radish pulp contains a large amount of fiber, pectin and mineral salts. Because of the large
hemoglobin.
Among the vitamins in this vegetable there are: C, B1, B2, PP. Naturally, in oranges, cabbage and currants there are much
more, but a bunch of radishes in terms of vitamin C content replaces half a lemon, three tomatoes or a dozen plums. AND
it's half daily requirement a person in this vitamin.
Radish has a wonderful effect on appetite. Enzymes help to better assimilate protein food, accelerate metabolism
substances. And this is extremely important for those who are obese, diabetes or gout. Sharp taste and smell of radish
stands out thanks to organic acids and sulforaphene essential oil.
Garlic
Everyone knows that garlic is good for our health. It increases testosterone levels by lowering
the level of cortisol that is released in response to training stress, so any workout
turns into inevitable destruction of muscle mass. Garlic, on the other hand, helps direct hormonal
balance towards anabolism, accelerating muscle growth. It is advised to take garlic no later than an hour
before training.
Since ancient times, many diseases have been treated with onions. In Russia there was a saying: “Who eats onions,
god will deliver him from eternal torment. " Only in Russia, in every house and hut, they hung in the kitchen, and still hang,
bunches of onions and garlic. They purify the air, kill germs and help with the patient's recovery.
Onions also strengthen the stomach and stimulate appetite. It also protects against such an unpleasant disease,
like jaundice and can act as a sleeping pill. If you ate a lot of onions for lunch or dinner, you
will certainly be sleepy.
All types of onions in any quantity are useful for men, it strengthens and increases potency. If you
overcame sore throat, no need to rush to do various procedures. Mix in half the onion juice and honey and
eat one teaspoon a couple of times a day. + If you are injured and have nothing to disinfect the wound
You always have onions, a great disinfectant. Onions can be eaten for heart disease and
vessels, for diseases of the liver, kidneys, lungs, female diseases. Not only onions are useful,
but also green - and the white fleshy leg is considered the most valuable part of it.
Peas
Peas are valuable due to their high protein content. There is almost the same amount of it in peas as in beef.
But, unlike meat protein, it is much easier to digest, rich in carbohydrates and trace elements.
Green peas contain B vitamins, carotene, C and PP vitamins. Most importantly, peas
is a source of one of the rare amino acids - lysine. Peas must be included
in the diet of cardiovascular patients, as it contains pyridoxine, which affects the cleavage and
synthesis of amino acids.
Lack of this vitamin can cause dermatitis and seizures. Because of selenium, peas are considered anti
a carcinogenic agent that blocks the entry of radioactive metals into the body. In the folk
medicine, decoction of tops and fruits of peas is used to dissolve kidney stones. Peas reduce
the likelihood of cancer, heart attack, hypertension. Eating it slows down the process
aging of the skin and the whole body.
Jerusalem artichoke
Jerusalem artichoke is extremely useful for those suffering from diabetes. Proven that consistent use
jerusalem artichoke lowers blood sugar. With frequent use of Jerusalem artichoke, along with a decrease
blood sugar levels are significantly improved and vision.
Unique chemical composition Jerusalem artichoke has a good effect on all links and mechanisms of disease development
digestive system, which is confirmed by many studies. This root vegetable is also noticeable
stimulates the motor activity of the gastrointestinal tract.
photo from the Internet
Almost any diet includes vegetable recipes. This is fully justified. After all, vegetables are just a treasure trove of useful nutrients and vitamins necessary for the health of every person.
Properly prepared, they are gentle on the digestive system, which is why they are the focus of many therapeutic diets.
The benefits of vegetable dishes
Together with vegetables, dietary fiber, which is not digested in the intestine, enters the human body. Nevertheless, their role for the health of the body is enormous.
Absorbing water, they swell and, moving through the intestines, take with them all the ballast substances that have accumulated there.
The intestines are cleansed, along with this, a person's well-being improves. This is a major step towards health.
Many will be surprised, but from the most common vegetables you can cook such dietary mealsthat will not only be useful, but also tasty and even delicious.
Cooking vegetable dishes
Diet meals are easy to prepare, they will not take a lot of time even for a novice housewife, they give room for imagination and creativity both in combining vegetables during cooking and in decorating the finished dish. You can always diversify your table, while adhering to the principles of proper and healthy nutrition.
The preparation of vegetable dishes is based on several simple principles:
- preference should be given to steamed, stewed or boiled, as well as oven-baked vegetables
exclude fried from the diet - during cooking, vegetables should not be salted; instead of salt, you can add a little horseradish or finely grated garlic to the finished dish
- spices such as cilantro, cinnamon, ginger go well with vegetable dishes, you can add a little lemon juice, such additives
- will help to completely get rid of the salting of the finished dish
- for dressing vegetables, use natural vegetable oils (olive, sunflower, linseed), which will enrich the dish with valuable trace elements
- mayonnaise salad dressing should be replaced with low-fat yogurt or low-calorie sour cream
Vegetable salads will perfectly complement any meal, and for those seeking to lose a little extra pounds will be a good help in this matter.
For some diseases of the gastrointestinal tract, it is not recommended to eat raw vegetables, so if you have any problems with the digestive system, consult your doctor.
A huge number of the most different vegetables allows you to cook a new dish from them every day, taking into account your individual preferences or health characteristics, so that recipes for vegetable dishes simply will not be boring and boring.
They can be prepared both for lunch and dinner, all family members, young and old, will appreciate them. And your body literally in a couple of weeks will respond with gratitude to such nutrition, giving you even an outwardly healthy look.
From the heading "Vegetable dishes" you will learn:
- about the calorie content of vegetables and ready-made meals from them
- how to diversify the vegetable menu without spending a lot of time on cooking
- recipes for vegetable dishes, simple, tasty, but at the same time healthy and original
- about the methods of gentle processing of vegetables
- low calorie vegetable recipes that are suitable for weight loss
- ways of unusual design of ready-made vegetable dishes
Diet meals made from vegetables are low in calories, are easily absorbed by the body due to their balanced composition, and are suitable for everyone who monitors their health. This is the basis of proper nutrition.
Vegetables and their leaves contain a large amount of biologically active substances that are valuable for the normal functioning of the body.
Eggplant – annual plant, fruits of violet color of varying intensity, cylindrical, spherical or pear-shaped.
Eggplant is harvested as it ripens. Freezing them makes them unusable. The fruits must be picked during technical maturity. During the period of biological maturity, fruits and seeds become coarse and unsuitable for nutrition.
Eggplant is healthy with atherosclerosis and liver diseases, since they increase the excretion of cholesterol from the body, reduce its concentration in the blood and on the walls of blood vessels, as well as with gout and uric acid diathesis, as they increase the secretion uric acid kidneys. The increased content of potassium in fruits improves the work of the heart, increases urinary excretion in case of edema of cardiac origin.
Eggplant fruits are baked, salted, pickled, fried. They make caviar, sauces for meat dishes.
- a biennial plant, grows in areas with a humid and temperate climate. The diet uses roots, and sometimes leaves.
Root vegetables are recommended for normalization of motor function and bowel emptying, but are contraindicated in acute diseases of the gastrointestinal tract. They have a diuretic and expectorant effect. The juice is used to treat stubborn burn wounds.
Rutabaga leaves have a viscous and pungent taste, boiled - they give a pleasant broth and soft greens, which are quite suitable for nutrition.
Rutabaga is used in human and animal nutrition. C is preserved in the swede and during its long-term storage.
- an annual plant that grows in the southern regions of the country. Consumption rate per year - not less than 0.5 kg. For food, young fruits of a long cylindrical shape of white or yellow color are used. Standard courgettes should be young, fresh, clean, and not rough. At a temperature of 0 ° and relative humidity air, 85-90 ° can be stored for 10-12 days, retaining the appearance and taste.
Zucchini leaves can be used raw in salads, vinaigrette. The boiled leaves (young) are tasty and the broth has a pleasant smell. Both the leaves and the broth are used to dress borscht, soups, green cabbage soup. Caviar is prepared from zucchini, stuffed with vegetables, meat, cereals. They have a weak diuretic effect, normalize intestinal motility, are useful for edema of cardiac origin, constipation.
- biennial herbaceous plant... It grows in the southern, middle and northern regions. The annual consumption rate of fresh cabbage in the middle and northern regions per person is 24 kg. With considering different time frames maturation and high ease of cabbage, its sale can be ensured throughout the year.
A head of cabbage contains up to 90% water, proteins (1.8%), carbohydrates (5.4%), amino acids. Cabbage contains vitamins C, P, B1, B2, PP, B3 folic acid, carotene, provitamin D, biotin, vitamins K, E, choline. The content of vitamin C in the outer leaves of the head is 2 times higher than in the inner ones. After long-term storage, the amount of vitamin C decreases.
The head of white cabbage used in nutrition must be fresh, clean, undamaged, not loose.
White cabbage widely used for the prevention and treatment of a number of diseases. Given the high content of ascorbigen in cabbage, the most stable form of vitamin C, it can be used, especially in winter, for the prevention and treatment of hypovitaminosis C. Vitamin U, contained in raw cabbage juice, helps to eliminate the ulcerative process. It has been established that vitamin U also has an anti-sclerotic effect.
Raw and sauerkraut increases appetite, gastric secretory function, improves bowel activity in case of constipation, has a diuretic effect. Raw cabbage juice with sugar has an expectorant effect, reduces soreness in the chest. In ancient Rome, cabbage was recommended for insomnia, headache, to increase the body's resistance to various diseases.
Cabbage juicediluted with water, it is useful to gargle with inflammatory processes... Gruel made from cabbage leaves with cheese and egg white promotes rapid healing of burns, purulent wounds, and ulcers.
White cabbage is a valuable food product.
In addition to the heads of cabbage, you can also use the upper leaves that do not cover the head of cabbage, and stubs.
Various vegetables and fruits contain a large amount of vitamins and other beneficial elements in their composition. For everyone, the use of these products is mandatory.
Without vegetables and fruits, the human body will not be able to function normally, as, for example, without meat products. Different products contain different amounts of useful components. It is recommended that you know which fruits should be consumed to improve digestion or normal heart function.
Why you need to eat fruits and vegetables
The daily consumption of vegetables and fruits has a beneficial effect on human health. They are able to prevent cardiovascular disease, improve blood pressure, boost immunity, and much more.
All this is possible due to the presence of vitamins of different groups, as well as various micro and macro elements. People who include such foods in their diet on a daily basis are much less likely to get sick or feel unwell. Many fruits and vegetables are used for medicinal and prophylactic purposes.
Important! It is best to eat fresh food. The beneficial properties are also preserved by frozen fruits or vegetables.
The benefits of fruits and vegetables for the body
Fruits and vegetables are practically incapable of causing serious harm to the body. What's more, no one can do better at improving health than eating plant-based foods correctly.
If the first symptoms of a disease occur, in most cases, people immediately resort to folk medicinewhich all consists of adding healthy fruits and vegetables to food.
For example, at the first symptoms of a cold, a person makes tea with raspberries. In winter, for prevention, it enriches its body with vitamin C by eating oranges. In the summer, no one will give up delicious salad from fresh vegetables.
Cardiovascular diseases
The main factor in the occurrence of such diseases is insufficient consumption of fruits and vegetables. To do this, add about 300-400 grams of fresh vegetables to the daily diet.
They contribute to better performance of cardio-vascular system organism. These include broccoli, garlic, pumpkin. Fruit, in turn, will enrich the body useful vitamins and antioxidants. Among them, apples, avocado, pomegranate. For example, dried apricots will help in normalizing heart function.
Blood pressure
Then, excess fluid is removed from the body and blood pressure returns to normal. Often, hypertension is caused by being overweight. Adding fruit to your diet will help solve or prevent this problem.
Cancer
Many studies have confirmed the fact that the consumption of vegetables and fruits prevents the development of malignant tumors in the human body. For example, peppers, apricots, green onions, or spinach contain carotene, which can help prevent lung or stomach cancer. In order not to worry about bowel cancer, you need to consume lemon, which contains D-limonene.
Diabetes
Not all foods can be consumed by people who are familiar with diabetes mellitus. For them, eating the right diet plays a key role in fighting disease. In this case, there are patients with high and low blood sugar.
For people suffering from high sugar, it is recommended to add foods such as corn, pumpkin, beets to the diet. For those who have sugar at the lower mark, the following are suitable: tomatoes, zucchini, onions, radishes and others.
Gastrointestinal tract
With diseases of the gastrointestinal tract, a person should definitely reconsider their diet. Oftentimes, the wrong food causes such ailments. If the acidity in the body is increased, you should eat more potatoes.
Radishes, cucumbers and peppers are good options to improve your appetite. With ulcers of the stomach and intestines, it is worth consuming more strawberries and viburnum. All these vegetables and fruits will be useful not only for the treatment of diseases that have already arisen, but also for the prevention of a healthy person.
For eye health
Not only carrots can improve vision. To prevent various diseases with eyes, it is necessary to eat blueberries, pumpkin and spinach from childhood. They will help avoid cataracts and other illnesses. Also, it is worth adding garlic and broccoli to the diet, which will help tired eyes and maintain good vision.
What are the healthiest fruits and vegetables?
Usually, fruits and vegetables of the same color contain similar components in the composition. For example, greens have a positive effect on hair and nails and prevent the development of diabetes. Foods belonging to the red group, such as pomegranate, help in the work of the cardiovascular system.
Each fruit or vegetable has its own positive characteristics and composition. This means that there is a product for each group of diseases, and vice versa, each group of vegetables or fruits can prevent a certain disease.
Cabbage
Almost all vitamins are found in one cabbage. Its juice helps cleanse the body of toxins and infections. Cabbage also has a positive effect on the stomach. It will help with ulcers, gastritis and various liver diseases.
If you have a cough or sore throat, it is recommended to drink fresh cabbage juice. It can be used for external use, for example, for the treatment of burns, cabbage leaves are applied. A mask made from this vegetable applied to the hair will strengthen its structure.
Beet
It has a diuretic effect, which in turn eliminates excess fluid from the body. Beets also have a positive effect on brain activity. It promotes rejuvenation of the whole body and good psychological health.
Carrot
A large amount of vitamin A is found in carrots. It also contains potassium, iron, essential oils, and many other components that the body needs to function properly.
Eating carrots helps to cleanse the blood and improve the overall improvement of all organs of the body. It will help to cope with inflammation of the oral cavity. It has a beneficial effect on the work of the cardiovascular system and respiratory tract. In addition, carrots should be eaten by people with kidney or liver problems.
Tomatoes
Tomatoes affect more than just the heart or blood. They also help to improve the condition of bones and muscles and the human body. Due to the presence of folic acid in the composition, tomato lovers should not worry about a heart attack.
In addition, tomatoes have a positive effect on neurological diseases. They are able to repair brain and liver cells damaged by alcohol, and lungs damaged by a smoker. For men, tomatoes should be eaten to prevent prostate cancer.
Cucumbers
Cucumbers are as light as possible for the stomach and pancreas, because they are 95% water. But at the same time, they know how to perfectly satisfy the feeling of hunger, without stretching the walls of the stomach. They contain a very large amount of potassium, which contributes to the diuretic effect.
Very often people switch to a cucumber diet for a while in order to lose weight and cleanse the body. These vegetables, due to their composition, are able to rid the body of poisons and toxic substances. Therefore, they are not only delicious, but also incredibly healthy.
Strawberry
This berry has a positive effect not only on the internal organs of the human body, but also on the skin. There are many recipes for face packs using strawberries. It stimulates blood circulation, which is useful for women in the fight against cellulite.
Strawberries are rich in minerals and vitamins. However, such a delicious fruit has a large number of contraindications. It is not recommended to eat strawberries for people with diseases of the digestive system. Strawberries can cause allergic reactions. For people with hypertension, strawberries can put unnecessary stress on the kidneys.
Grapefruit
Grapefruits help lower cholesterol levels, stimulate metabolism and tidy up the nervous system. All this is possible thanks to the rich in vitamins composition of grapefruits.
But with all of it useful properties, this fruit is not compatible with many medications, including antibiotics and pain relievers. It is not recommended to use grapefruit for diseases of the digestive system. A large amount of acids will irritate the mucous membrane even more.
Pineapple
Only ripe and fresh pineapple has a beneficial effect on the body. A large amount of vitamins is in it. It is able to reduce blood pressure, improve digestion and remove toxins from the body.
In addition, pineapple is excellent at fighting various inflammations in the body. Pineapple helps to rejuvenate the whole body, and also prevents various heart diseases. However, it is not recommended to consume large amounts of this fruit.
This can damage the oral mucosa. Also, pineapple should be excluded from the diet for people with diseases of the digestive tract.
Apples
Apples contribute to the overall strengthening of the entire body. They perfectly increase immunity and fight colds. Not only the pulp of the fruit is rich in vitamins, but also the peel with seeds.
The peel helps flush toxins from the blood and liver, and the seeds are recommended for preventing cancer. Apples are an excellent remedy for skin and intestinal disorders.
Avocado
Avocado has both beneficial and dangerous properties... Avocado benefits the cardiovascular and nervous system. Helps improve skin condition. Among the negative factors, one can single out the danger to the digestive system.
Avocados should not be consumed by pregnant women, as this can lead to problems with the baby. It is worth paying attention to the choice of avocado. There is a possibility that the sap could be contaminated with bacteria. This is dangerous for people with low immunity.
Features of the rate of consumption of vegetables and fruits
It should be understood that you need to eat vegetables and fruits separately from the main meal. In addition, there are different times of intake for different fruits. This is essential to get the most out of herbal products.
The daily intake of fruits and vegetables for men, women and children will be slightly different.
For children
Children under three years of age are advised to give no more than 100 grams of fruits and 200 grams of vegetables per day. In this case, it is necessary to divide this volume into several meals. If the fruit is likely to cause allergies, it is best not to give it to your child, or do it gradually and very carefully. It is very important, in this case, to monitor the baby's reaction.
For adult men and women
The daily intake of vegetables and fruits for adults will be about 400 grams. It is recommended that you divide this amount into at least five meals. One serving can be, for example, half a grapefruit, a medium-sized carrot, or a plate of vegetable salad. It is better to combine different types of fruits and vegetables within one day.
Eating vegetables and fruits should be daily for everyone who cares about their health. Without nutrients and vitamins that are in their composition, human body cannot function normally.
If there are vegetables that a person does not like or cannot eat, it is recommended to replace them with similar ones. But it is imperative to provide the body with access to the vitamin and mineral complex.
The benefits of fruits and vegetables are truly invaluable, and hardly anyone can argue with this statement. Scientists have long proven that eating them daily (preferably raw) helps to strengthen the immune system, improve the functioning of the heart and blood vessels, and saturate the body with vitamins and minerals. That is why it is worth taking a closer look at the questions of what these products contain and what properties they have.
The benefits of fruits and vegetables
It is believed that in order to maintain the normal functioning of the body, it is required to eat at least 600 g of these products daily. What are the benefits of fruits and vegetables? To answer this question, it is worth considering their unique composition.
- First of all, mention should be made of the high vitamin content. These biologically active substances are necessary for the body to work, as they are involved in almost all metabolic reactions. For example, the benefits of lemon and orange, as well as kiwi and black currant, are high levels of vitamin C, which is essential for work. immune system... Carrots and blueberries are sources of beta-carotene. Pumpkin, sorrel and spinach are rich in vitamin K, while green peas and cauliflower contain folate.
- Also, these products contain a huge amount of useful macro- and microelements, in particular, calcium and phosphorus (necessary to strengthen bones and teeth), magnesium, sodium and copper. Apple, banana contain large quantities iron and potassium, which provide the processes of hematopoiesis and regulate the work of the myocardium.
- Fresh fruits and vegetables are rich in antioxidants. These are biologically active substances that protect cell membranes from the negative effects of free radicals. Thus, regular consumption of these products helps to slow down the aging process, improves blood circulation, and has a positive effect on the functioning of the nervous system. The most famous natural antioxidants include vitamins A, K and C. By the way, white cabbage is rich in them (the benefits and harms of this product will be described below).
- In addition, fruits and vegetables contain pectins, phytonutrients, phytohormones and other beneficial substances.
Positive effects on the cardiovascular system
As already mentioned, vitamins, minerals and antioxidants are present in the composition of fresh fruits and vegetables, which improve the functioning of the myocardium, provide elasticity of the vascular walls, and activate the mechanisms of hematopoiesis.
It has been proven that people who eat 8 servings of fruits and vegetables a day are less likely to develop cardiovascular diseases. As a result of studies, it was also found that hypertensive patients, whose diet mainly consists of vegetables and fruits, significantly decreases blood pressure.
How do fresh fruits and vegetables affect the digestive tract?
The benefits of fruits and vegetables for the digestive tract are enormous. As you know, the movement of the food lump along the esophagus is provided by peristalsis (contraction) of the walls of the stomach and intestines. The only mechanical stimulant of peristalsis is fiber, which is just abundant in fresh vegetables and fruits.
What's more, cellulose is used by the beneficial bacteria in the digestive tract, which is good for the whole body. Some foods, in particular beets, whose health benefits and harms will be described below, are used to combat constipation.
Diabetes and cancer medicine
It is worth noting that studies conducted by the World Cancer Research Foundation have shown that regular consumption of fruits and vegetables reduces the likelihood of developing cancer. The list of useful foods includes garlic, onions, Chinese cabbage, zucchini, broccoli, tomatoes.
Studies have been carried out on the mechanisms of development of diabetes mellitus, in the process of which scientists were able to find out that regular consumption of large amounts of fresh fruits (in particular, blueberries, apples, grapes, bananas) reduces the risk of developing type II diabetes. By the way, during the same tests, it was proved that the constant use of fresh juices from the same fruits and berries, on the contrary, is harmful to the pancreas.
The benefits of green vegetables and fruits
Not everyone knows that vegetables and fruits of the same colors, as a rule, contain the same substances. For example, red foods contain lycopene, whites contain sulforaphane, but the healthiest green vegetables and fruits are rich in vitamin K, potassium, folic acid, carotenoids and omega-3 fatty acids.
This group includes cucumbers, leafy greens, asparagus, kiwi, avocado, artichoke, celery, peas, olives, peppers, some varieties of apples and pears. Regular use of these products improves blood formation processes, helps to normalize weight, has a positive effect on the condition of the skin and hair, and is an excellent prevention of cancer and diabetes.
The healthiest fruits
Of course, all fruits are healthy. But some of them have a richer composition.
The healthiest vegetables
Of course, it is difficult to single out the most healthy foods from this category. Nevertheless, scientists have managed to compile a list.
As you can see, fruits and vegetables are really healthy. They should make up the lion's share of the daily diet.
