Why do you have to eat vegetables and fruit every day?

Vegetables and fruit, these two types of food are highly recommended for consumption every day. However, unfortunately there are still individuals who do not like vegetables and rarely eat fruit. In fact, eating vegetables and fruit every day has many health benefits.

Why do you need to eat vegetables and fruit every day?

Vegetables and fruit are two things that cannot be separated. Both contain vitamins and minerals, as well as fiber that the body needs every day. Some of the important vitamins and minerals contained in vegetables and fruits are vitamin A, vitamin C, vitamin E, magnesium, zinc, potassium, phosphorus and folic acid. These ingredients can certainly meet your nutritional needs, which are also useful for preventing various diseases. For example, the potassium in bananas can help lower high blood pressure, reduce the risk of losing bone mass, and prevent kidney stones.

Fiber in vegetables and fruit also plays a role in preventing various diseases, such as heart disease, diabetes, stroke, and diseases related to the digestive system. This is because fiber can help you lower bad cholesterol, control blood sugar levels, smooth the digestive system, and make you fuller so you don't overeat.

Vegetable and fruit nutritional content based on color

The various colors found in vegetables and fruit also have their own meanings. This is what it means:

Colored vegetables and fruit red (such as tomatoes and watermelon) contain lycopene. This lycopene can help the body fight certain cancers, such as prostate cancer, and also heart disease.
Colored vegetables and fruit green (such as spinach, kale, and broccoli) contain lutein and zeaxanthin. These two substances can help prevent age-related eye diseases, such as cataracts.
Colored vegetables and fruit blue and purple (such as eggplant and blueberry) contain anthocyanins. Anthocyanins can also help the body avoid cancer.
Colored vegetables and fruit white (such as cauliflower) contains sulforaphane. This substance can also help protect your body from various types of cancer.

How many vegetables and fruits are needed each day?

The Indonesian Ministry of Health recommends eating 5 servings of fruits and vegetables every day. Likewise with the world health organization or WHO which recommends eating vegetables and fruit 5 servings per day. WHO has gathered a lot of evidence that finds that eating at least 400 grams of vegetables and fruit per day (1 serving = 80 grams) is needed to:

Meet nutritional needs
Reducing the risk of serious diseases, such as heart disease, stroke, type 2 diabetes mellitus, obesity, and some types of cancer

Five servings per day is the minimum. So, the more you eat it, the better. However, it seems that this portion is still too high for Indonesians. The proof is that Indonesians still don't eat enough vegetables and fruit. The 2013 Basic Health Research reported that 93.5% of Indonesians still eat less vegetables and fruit (less than 5 servings per day).

How to add vegetable and fruit intake in your daily diet

There are many ways you can add vegetables and fruit to your daily menu. So, there is no more excuse for you to skip eating vegetables and fruit every day. Some of the ways you can do this are:

Add sliced bananas, apples, strawberries, kiwi, and more to your cereal bowl every morning. You can also make yogurt with fruit added or fruit salad every morning for your breakfast.
At lunch or dinner, eat at least one or two different servings of vegetables. This method can also help you lose weight because the fiber contained in vegetables can keep you full longer.
Try to always eat fruit as a dessert after eating a main meal.
If you are making fruit juices, there is nothing wrong if you also add vegetables to it. So, the nutrients contained in the juice are more complete.
Make fruit as your snack when you feel hungry between main meals.