You need to eat this much vegetables and fruit a day to stay healthy... It's more than you think.

Fruits and vegetables are rich in various nutrients, including dietary fiber, minerals, and vitamins. Thanks to their antioxidant properties, consuming enough of these nutrients can help prevent various diseases, including cancer and diabetes. How much vegetables and fruits should you eat each day to fully reap their health benefits?

 

The World Health Organization (WHO) recommends consuming 400 grams of vegetables and fruits per day for a healthy life. That's more than you might think.

▲8 pieces of broccoli

▲1 root vegetable (carrot, sweet potato, etc.)

▲A plate of salad

▲1/2 to 1 medium-sized vegetable, such as bell pepper or green onion

▲3-4 tablespoons of finely chopped vegetables

▲One or two pieces of large fruit such as mango or melon

▲1 medium-sized fruit, such as an apple or banana

▲2 small fruits such as kiwi and plum

▲One or two handfuls of berries

▲One glass of unsweetened fruit or vegetable juice (150 mL)

▲3 tablespoons of beans

▲You need to eat five items from one spoonful of dried fruit to easily meet the recommended daily intake.

Eating the recommended amount of fruits and vegetables is beneficial to your health in many ways. First, you'll consume about 30 grams of dietary fiber per day. Even a small amount of fiber keeps you feeling full for a long time, making it effective in suppressing weight gain. Being overweight and obese are health risk factors that increase the risk of approximately 13 types of cancer, so it's crucial to be vigilant. Beyond cancer, they also help reduce the risk of diabetes and cardiovascular disease. This is because fruits and vegetables contain not only vitamins and minerals, but also phytochemicals, plant chemicals that protect normal cells in the body.

 

NHS experts say most people don't know how much fruit and vegetables they should eat to get the health benefits they deserve. They need to incorporate the recommended daily intake into their diet to ensure a healthy diet.

 

Of course, too much of anything is bad. Those with sensitive guts or frequent indigestion should avoid eating more than the recommended amount of vegetables. According to five studies published in the Journal of Digestive Diseases, foods high in dietary fiber, such as beans and cabbage, can worsen indigestion symptoms. Dietary fiber is not broken down in the stomach, but rather fermented and digested by intestinal bacteria. This process, which produces large amounts of methane gas, can lead to bloating.

 

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If it suits my taste or is delicious, I want to eat more of it.

Even good things in excess are not good for your health.

 

A plate of salad is also suitable

One plate, I guess haha

 

I think that moderation is always the best way to maintain health.