01/01/2024
Fruits and Vegetables for Healthy Life::
Fruits and Vegetables are good sources of Micronutrients and Macronutrients.
Micronutrients include minerals like iron, potassium and calcium and vitamins like vitamin C, folic acid, B complex vitamins and carotenoids. Macronutrients include complex carbohydrates / fiber that help you feel healthy and energized.
Fruits and Vegetables are low in fat, salt and sugar. As part of a well-balanced, regular diet and a healthy, active lifestyle, a high intake of fruit and vegetables can help in preventing risk of diseases like:
Heart disease and stroke,
Some types of cancer
Eye and digestive problems
Type 2 Diabetes
Obesity
Osteoporosis and Kidney stones,
Recommended quantity
The Expert Committee of the Indian Council of Medical Research, taking into consideration the nutrient requirements, has recommended that every individual should consume at least 300 g of vegetables in a day.
In addition, fresh fruits (100 g), should be consumed regularly.
NOTE: In case of any medical problem, the requirement of fruits and vegetables will vary and should be consumed as prescribed by medical expert.
Fruits and vegetables to be consumed
The use of fresh, seasonal and locally available fruits and vegetables is always beneficial as they contain plenty of nutrients besides being tasty and economical.
Only one type of fruit and vegetable do not contain every required nutrient, therefore, variety of fruits and vegetables should be used.
Including commonly consumed leafy greens, tomatoes and other vegetables apart from those which are yellow, orange, red, deep red, purple colored citrus fruits, being vitamin C-rich, enrich the diets significantly. Also it is always good selecting new fruits and vegetables in your meal.
(Collected)
