The 13 reasons for not missing fruits and vegetables in your daily diet
We know that fruits and vegetables are recommended daily if we seek to achieve a diet that protects health and helps us look better, however, in what sense benefit us? We show you the 13 reasons for not missing fruits and vegetables in your daily diet.
Fruits and vegetables are a source of valuable nutrients associated with better dental and oral health, for example: they offer calcium, potassium, fiber, water, magnesium and other important micronutrients.
But above all, your regular intake can reduce the loss of dental pieces by improving the development and maintenance of the teeth, so if we want to keep the smile in conditioning, nothing better than consuming fruits and vegetables daily.
2. Help to lose weight
They are foods of low caloric density because of their richness in water and fiber, but also offer nutrients that can promote weight loss and satiate with good energy quality.
An increase of only 100 grams daily in the consumption of fruits and vegetables can cause a moderate weight loss after 6 months, so if we want to achieve a sustainable diet over time, away from nutritional deficiencies and problems of health, fruits and vegetables can not be missing at the table at the time of slimming.
3. They promote bone health
As with dental health, fruits and vegetables help preserve bone mineral density and reduce its loss over time.
The key to this benefit lies in the nutritional richness of fruits and vegetables and their antioxidants, as this large food group offers minerals such as calcium, potassium and magnesium, which are important in preserving healthy bones .
4. Help prevent cancer
Because of its nutritional quality and its antioxidants, regular intake of fruits and vegetables contributes to a healthy diet that reduces the chances of cancer.
A common consumption of fruits and vegetables can reduce the risk of suffering from different types of cancer : breast, endometrium, stomach, colon, pancreas, esophagus, oral, pharynx and lung, therefore it is key to take care of the daily intake of this food group so beneficial to the body.
5. Reduce cardiovascular risk
Fruits and vegetables in general are poor in sodium and very rich in potassium , important nutritional conditions to take care of cardiovascular health.
But in particular your intake can reduce blood pressure by helping to prevent hypertension and other heart problems, as well as decrease the risk of coronary problems and strokes or stroke. Therefore, if we want a healthy heart and vascular system can not miss fruits and vegetables in our daily diet, important protagonists of the DASH diet.
6. Protect brain function
A healthy diet that includes fruits and vegetables regularly protects the brain by reducing the risk of cognitive loss and memory.
The antioxidants and good nutrients offered by fruits and vegetables are responsible for the benefits at the brain level that generates their regular consumption, within the framework of a healthy diet where also include other nutrients and positive ingredients.
7. Reduce the risk of diabetes
The intake of low-glycemic foods, which help prevent obesity, offer fiber and satiate with fewer calories as fruits and vegetables reduce the risk of diabetes.
It should be noted that the lower possibility of developing the disease is associated with consumption of fruits and vegetables, while consumption of fruit juices has the opposite effect. Above all, it may be beneficial to prevent diabetes from dark green vegetables and yellow vegetables in people who are overweight.
8. Help to prevent allergies and asthma
Especially to avoid respiratory allergies, intake of foods with good nutrients such as fruits and vegetables can be of great help. In fact, adequate consumption of this food group is associated with lower likelihood of suffering from asthma and allergies.
The intake of fruits and vegetables can also offer compounds that strengthen the immune system and this helps to prevent asthma, respiratory allergies and frequent rhinitis in the face of seasonal changes.
9. Provide psychological benefits
The vitamin C, lutein, carotene and other antioxidant compounds in fruits and vegetables may help us feel more vital, have more positive thoughts and more creativity and motivation.
But also, they can reduce the risk of suffering depression, pathology linked to oxidative stress in our body. Therefore, if we want to feel very good mentally and emotionally, fruits and vegetables can not miss at our table.
10. Protect digestive health
The fiber, antioxidants and prebiotics found in many fruits and vegetables make these foods into key ingredients for good digestive health.
Thus, regular intake of fruits and vegetables not only distances us from esophageal, mouth and colon cancer, but also from constipation and associated intestinal diseases such as diverticulosis.
11. Reduce risk and recovery time of injuries
The incidence of sports injuries as well as their recovery time can be affected by the quality of our diet , so antioxidants and good nutrients in fruits and vegetables can help reduce the two factors mentioned above .
Antioxidants such as vitamin C counteract the oxidative stress that causes physical exertion and therefore can compensate for tissue damage, reduce muscle damage, immune dysfunction and fatigue that exercise can cause.
12. Benefit our aesthetics
Antioxidants and good nutrients in fruits and vegetables are responsible for many health benefits of the body, but in addition, they can have positive repercussions on our aesthetics.
The nutricosmetics of fruits and vegetables can stimulate blood circulation, promote strong and healthy hair, nourish and moisturize our skin, take care of the smile and even become more attractive to other people’s eyes showing that a healthy body inside is beautiful on the outside.
13. Promote healthy aging
Because of its good nutrients but above all because of the great variety of potent antioxidants we can get from fruits and vegetables, its regular consumption promotes a healthy aging by moving away from a variety of diseases.
As we have said so far, fruits and vegetables can protect us against different health problems or help us achieve a body in a way that enjoys a good quality of life and therefore, achieve healthy aging.
The fruits and vegetables are needed daily and here are 13 reasons for this. Of course, in addition to the five or more daily rations that are advised of fruits and vegetables, our diet should include other healthy ingredients and it should be accompanied by good habits of life if we want to enjoy these advantages that the right nutrition can offer.