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

▲ 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

Five items from a single spoonful of dried fruit are enough to comfortably meet the daily 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 carefully monitored. In addition to cancer prevention, it also helps reduce the risk of diabetes and cardiovascular diseases. Fruits and vegetables contain not only vitamins and minerals but also phytochemicals, plant-derived compounds 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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I tend to eat more of what I like or find tasty.

Even good things, if overdone, are never good for health.

 

A plate of salad is also appropriate.

It would be one plate on the plate, haha.

 

Health is always best maintained through moderation.