Eat fruit and vegetables every day

We think about healthy food only when we go on a diet, Fruits and vegetables are necessary in all diet recipes because of their component base nutrients which can depend on as healthy foods to lose weight

Make one-half of your bowl fruits and vegetables

Fruits and vegetables (include fresh, frozen, tinned, or dried varieties, and fruit juice) are commonly promoted as healthy. They contain plenty of minerals and vitamins, which are required to keep you healthy and are sources of phytochemicals that function as phytoestrogens, antioxidants, phytoestrogens and anti-inflammatory agents and other protecting mechanisms.Healthy feeding contains eating no less than five shares, and if possible 7-9 shares, of a variety of fruit or vegetables each day.

Eat them RAW

A study in the “Journal of Food Science” reported that several nutrients are damaged when exposed to heat for a long time.At times nutrients are lost through cookery, so avoid over-cooking them. When possible, try steaming or microwaving rather than boiling

Protect against chronic diseases

people who eat several fruits and vegetables are commonly in good health and live longer; they help to replace other high-fat food, sugar and salt, which further aid to prevent from many diseases such as:

• Cardiovascular diseases

• bowel and lung cancer

• obesity

• type 2 diabetes

• constipation

• diverticular disease

 

Keep fruit wherever you’ll be able to see it

Because fruits contain the natural sugar fructose, they offer more calories per serving than vegetables. It is recommended that most adults consume approximately 2 cups of fruits and 2.5 cups of vegetables daily.

• At all times offer fruit besides meals

• try to add in lettuce, tomato, cucumber, avocado or other suitable choices to fillings When making sandwiches

Fruits and Vegetables are sources of many nutrients

Potassium

• Fight high blood pressure and heart disease.

• Reduce the risk of kidney stones

• Help to reduce bone loss.

Dietary fiber

• Reduce blood cholesterol levels

• Reduce the severity of possible heart disease, over weight and type 2 diabetes

• Provides immediate relief of indigestion.

Vitamins C , A and E.Vitamin C

• Collagen synthesis

• keeps teeth and gums healthy.

• Protect the body from foreign substances or toxins.

Vitamin A

• maintain healthy skin

• is required for the maintenance of normal vision

Vitamin E

• It helps widen blood vessels and keep blood from clotting inside them.

Folate (folic acid)

• Helps prevent changes to DNA that may lead to cancer.

• helps decrease the risk of birth defects

Fiber

• Satisfies your hunger with fewer calories.

• Keep blood sugar levels steady

Antioxidants (Such as beta-carotene and vitamin C)

• Anti-aging

• Have anti-cancer properties

These nutrients support body function in several ways, which make vegetables an essential constituent of a healthy diet

Eat fruit on an empty stomach

If you eat fruit on an empty stomach, it will help to

• enhance your immune system

• provide you a great energy

• help you losing weight

For example if you eat a Piece of bread and then you eat a fruit. The bread will prevent fruit from being absorbed well.

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