You need to eat this much vegetables and fruits every day for health... The amount is more than you think
2024.08.02 11:04
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I'm trying to eat more vegetables and fruits.
Even when eating meat, I always want to eat wrap vegetables or green onion salad.
Children are also trying to make sure they have fruit in the morning..
Since we both work full-time, the children can only come after we finish work.
Since I don't eat much fruit after dinner, I make sure to eat some in the morning.
It is recommended to consume 400 grams of vegetables and fruits daily.
For those who find it difficult to read the article below, you should consume at least 5 items from the list below.
They say you can meet the daily recommended intake.
I think I am almost full, though. How about you all?
8 pieces of broccoli
▲ Root vegetables (carrots, sweet potatoes, etc.) 1 piece
A plate of salad
▲ Half to one medium-sized vegetable such as green pepper or green onion
3 to 4 tablespoons of chopped vegetables
▲A few pieces of large fruits such as mango and melon
One medium-sized fruit such as an apple or a banana
▲Two small-sized fruits such as kiwi and plum
A handful or two of berries
A glass (150mL) of unsweetened fruit juice or vegetable juice
▲3 tablespoons of legumes
A spoonful of dried fruit
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Fruits and vegetables are rich in various nutrients such as dietary fiber, minerals, and vitamins. These nutrients have antioxidant properties, and consuming them in sufficient amounts can help prevent various diseases such as cancer and diabetes. How much vegetables or fruits should one eat daily to fully enjoy their health benefits?
The World Health Organization (WHO) recommends consuming 400 grams of vegetables and fruits daily for a healthy life. It's more than you might think. ▲8 pieces of broccoli ▲1 root vegetable (carrot, sweet potato, etc.) ▲One plate of salad ▲Half to one medium-sized vegetable such as bell peppers or green onions ▲3 to 4 tablespoons of chopped vegetables ▲One or two pieces of large fruit such as mango or melon ▲One medium-sized fruit such as apple or banana ▲Two small fruits such as kiwi or plum ▲One or two handfuls of berries ▲One glass (150mL) of unsweetened fruit or vegetable juice ▲Three tablespoons of legumes ▲One tablespoon of dried fruit. Consuming five of these items a day can comfortably meet the recommended intake.
Eating the recommended amount of fruits and vegetables is beneficial for health in many ways. First, it provides about 30 grams of dietary fiber daily. Dietary fiber helps you feel full for a long time even in small amounts, making it effective in preventing weight gain. Overweight and obesity are health risk factors that increase the risk of about 13 types of cancer, so they must be avoided. In addition to cancer, consuming fruits and vegetables also helps reduce the risk of diabetes and cardiovascular diseases. Fruits and vegetables contain not only vitamins and minerals but also phytochemicals, plant-based chemicals that protect normal cells in the body.
UK National Health Service (NHS) experts say, "Most people do not know how much vegetables and fruits they should consume for health benefits," and "Actual intake recommendations should be well integrated into daily diets to promote healthy eating."
Of course, everything in excess is detrimental. Especially for people with sensitive intestines or frequent indigestion, it is better not to consume vegetables in amounts exceeding the appropriate level. According to five studies published in a journal of gastrointestinal diseases, foods high in dietary fiber such as beans and cabbage can influence the worsening of indigestion symptoms. Dietary fiber is not broken down in the stomach but is fermented and digested by bacteria in the intestines. During this process, if a large amount of methane gas and other gases are produced, it can cause bloating.
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The World Health Organization (WHO) recommends consuming 400 grams of vegetables and fruits daily for a healthy life. It's more than you might think. ▲8 pieces of broccoli ▲1 root vegetable (carrot, sweet potato, etc.) ▲One plate of salad ▲Half to one medium-sized vegetable such as bell peppers or green onions ▲3 to 4 tablespoons of chopped vegetables ▲One or two pieces of large fruit such as mango or melon ▲One medium-sized fruit such as apple or banana ▲Two small fruits such as kiwi or plum ▲One or two handfuls of berries ▲One glass (150mL) of unsweetened fruit or vegetable juice ▲Three tablespoons of legumes ▲One tablespoon of dried fruit. Consuming five of these items a day can comfortably meet the recommended intake.
Eating the recommended amount of fruits and vegetables is beneficial for health in many ways. First, it provides about 30 grams of dietary fiber daily. Dietary fiber helps you feel full for a long time even in small amounts, making it effective in preventing weight gain. Overweight and obesity are health risk factors that increase the risk of about 13 types of cancer, so they must be avoided. In addition to cancer, consuming fruits and vegetables also helps reduce the risk of diabetes and cardiovascular diseases. Fruits and vegetables contain not only vitamins and minerals but also phytochemicals, plant-based chemicals that protect normal cells in the body.
UK National Health Service (NHS) experts say, "Most people do not know how much vegetables and fruits they should consume for health benefits," and "Actual intake recommendations should be well integrated into daily diets to promote healthy eating."
Of course, everything in excess is detrimental. Especially for people with sensitive intestines or frequent indigestion, it is better not to consume vegetables in amounts exceeding the appropriate level. According to five studies published in a journal of gastrointestinal diseases, foods high in dietary fiber such as beans and cabbage can influence the worsening of indigestion symptoms. Dietary fiber is not broken down in the stomach but is fermented and digested by bacteria in the intestines. During this process, if a large amount of methane gas and other gases are produced, it can cause bloating.
✔ Feeling lonely and difficult, aren't you?
Healing letters to soothe the weary hearts of cancer patients, and personal stories of those who have overcome!
Search for 'Ami-rang' on the portal. You can receive the cancer newsletter for free.
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