Fruits and vegetables contribute to a better health. The best effect is obtained by eating different varieties and of many colours. Then you get as many different components as possible.

May reduce overweight boom

Lifelong diseases such as obesity and cardiovascular disease spread at an alarming rate, not only in the UK but in other Western countries but globally. The problem also cramps down in the ages, and we are seeing more and more overweight children. To reverse the trend we need to improve our diet and exercise habits. Eating a lot of fruits and vegetables is a step along the way, as we get very little calories, but the more fiber, vitamins and minerals.

Water-soluble fibers found in many kinds of fruits (for example, apples and oranges) and vegetables (for example beans, peas and carrots) lower blood cholesterol and thereby counteract cardiovascular disease. Fruits and vegetables also contain non-water-soluble fibers, it keeps the stomach in trim and saturates well without adding any calories.

Protection against heart disease and cancer

Antioxidants are a collective name for some vitamins, minerals and other chemical substances that have a preventive effect on cardiovascular disease and some cancers. Fruits and vegetables contain many different antioxidants and sufficient amount can keep us healthy for longer.

For example, some fruits contain more vitamin C than others, while the vitamin C low-fruited fruits may have higher content of, for example, beta-carotene (vitamin A) or vitamin E. Therefore, it is important to vary between different varieties, shapes and colors.

Half a kilo a day

We should eat at least half a kilo of fruit and vegetables every day according to the National Food Administration. In the UK, we generally do not get that amount, but our average consumption is about 350 grams per person per day. In other words, most of us need to increase their fruit and vegetable consumption.

Half a pound of fruit and vegetables can leave a lot, but spread over a day, it may look like this:

Two bell peppers on the sandwich for breakfast

An apple for snack

A carrot or a cup of corn at lunchtime

A banana to snack on in the afternoon

A portion of broccoli (about three-four bouquets) and a tomato for dinner

A small bunch of grapes in the evening

It does not therefore have to be difficult to get the recommended amount of fruit and vegetables, on the contrary, see “nature’s candy” as an inspiration source.

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