Why you need to eat more vegetables and fruits


“No dessert until you’ve finished all the vegetables.” Surely everyone has heard a similar phrase from their mother. Many resisted this and quietly threw away vegetables, just not to eat them. Then it seemed that mom was just out of spite forcing you to eat everything, but in fact she was worried about your health. So what are fruits and vegetables good for?

Why you need to eat more vegetables and fruitsWhy you need to eat more vegetables and fruits

Phytochemicals

Phytochemicals are active components of plants. It is believed that these substances slow down and suppress the division of cancer cells. The phytochemicals found in strawberries, blueberries and spinach increase the fluidity of the cell membrane, which ensures a better supply of nutrients to the cells. In addition, phytochemicals help in the prevention and treatment of diabetes, heart disease, hypertension, and cancer. Different vegetables and fruits fight different types of cancer.

Types of phytochemicals

  • Polyphenols and flavonoids inhibit tumor growth and prevent blood clots, and are excellent antioxidants. Found in broccoli, apples, cherries, celery, onions, eggplant, tomatoes and parsley.
  • Isothiocyanates fight breast and prostate cancer. Found in broccoli, cabbage, cauliflower, turnips, Brussels sprouts and rutabagas.
  • Phytoestrogens normalize cholesterol levels, fight breast cancer and prevent bone loss. Found in soy products, flax seeds, whole grains and berries.
  • Organosulfates strengthen the immune system. Contained in onions, leeks and garlic.
  • Saponins strengthen the immune system and accelerate wound healing. Found in soybeans, ginseng, and whole grains.
  • Capsaicin destroys cancer cells. Contained in red peppers.
  • Sterols lower cholesterol levels. Contained in vegetable oil.

Antioxidants

Antioxidants are molecules that neutralize free radicals, which are harmful compounds that lack an electron. Because of this, they acquire strong electronegativity and tend to fill their electron shell. To do this, they either take an electron from another molecule, or give it their own, and then it also becomes a free radical. The described process is called oxidation. Each new free radical similarly tends to fill its electronic shell.

Thus, a chain reaction is triggered, threatening a large number of molecules. Antioxidants stop the oxidation process. Some give the missing electron to free radicals, while others destroy harmful molecules.

Free radicals can be very harmful to the body, so it’s important to get rid of them. And this is exactly what vegetables and fruits do well.

Vitamins

Also, fruits and vegetables are rich in a variety of vitamins. If you want to know in more detail what vitamins are and why the body needs them, you should read the following articles.

  1. What are vitamins, how and how much to take?
  2. 5 best vitamins for muscle growth and recovery
  3. The Best Foods High in Vitamin C and B1

This table shows the vitamin content of various fruits.

Fruit (100 g)

A, ME

C, mg

B1, mg

B2, mg

B6, mg

E, ME

Apple

2

fifteen

0.02

0.01

0.05

0.5

Banana

3

10

0.04

0.03

0.36

0.3

Grapefruit

0

40

0.07

0.02

0.03

0.5

Kiwi

five

70

0.01

0.02

0.12

1.9

Orange

2

49

0.07

0.03

0.06

0.1

Pear

fifteen

7

0.01

0.02

0.02

0

Peach

0

four

0.01

0.01

0.02

0.1

Strawberry

10

60

0.02

0.03

0.06

0,4

Cellulose

Fiber is a complex carbohydrate that cannot be absorbed by the body, which means it does not provide calories. But it cleanses the digestive system, and is also effective against constipation, as it accelerates the passage of waste products through the rectum. Fiber is also known for its anti-cancer properties. Nutritionists recommend using it daily for 20–35 g.

The fiber content of the most popular fruits and vegetables:

  • apple – 5 (in a medium apple);
  • banana – 4 (average banana);
  • broccoli – 5 (average head of cabbage);
  • carrots – 2 (in medium carrots);
  • corn – 3 (average head of cabbage);
  • grapefruit – 12 (average grapefruit);
  • orange – 3 (average orange);
  • peach – 2 (average peach);
  • pear – 3 (in a medium pear);
  • potatoes – 3 (average potatoes);
  • tomato – 2 (in a medium tomato).

Let’s summarize

Fruits and vegetables should be part of everyone’s diet. In addition to being useful, they are convenient to take with you for a snack. And next time, listen to your mom when she forces you to eat vegetables, because now you know that you really need them.

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