Is it not always good to eat a lot of fruits and vegetables?

<Effects of Fruits and Vegetables>

 

First, let's explore the effects of fruits and vegetables based on their colors.

 

Red

 

Red-colored fruits and vegetables are rich in phytochemicals called carotenoids. These include lycopene, flavonoids, and quercetin, which have strong antioxidant effects, helping to prevent the production of reactive oxygen species and slow down aging and inflammation.

 

Orange

 

Orange-colored fruits and vegetables are rich in carotenoids, but unlike red fruits and vegetables, they are also full of alpha-beta carotene and curcuminoids.

Alpha-beta carotene is converted into vitamin A in the body, helping to strengthen cell membranes, support optic nerve activity, and promote eye health.

 

Yellow

 

Yellow-colored fruits and vegetables contain lutein, zeaxanthin, violaxanthin, and meso-zeaxanthin. They act as natural sunscreens, preventing age-related macular degeneration that reduces central vision and protecting the cornea from sunlight damage.

 

Green

 

Green vegetables and fruits are rich in chlorophyll, catechins, nitrates, and folate.

Chlorophyll and nitrate help dilate blood vessels, promote blood circulation, and maintain proper blood pressure, while folate is an essential nutrient for pregnant women that reduces the risk of neural tube defects in the fetus and aids cell division.

 

Purple

 

Blue and purple fruits and vegetables are rich in antioxidants such as anthocyanins, resveratrol, and tannins, which help reduce the risk of cancer, heart disease, and stroke. Recent studies have shown that anthocyanins can aid in improving memory.

 

White

 

White vegetables such as cabbage, garlic, and potatoes, which are widely consumed by Koreans, contain luteolin and isothiocyanates.

In particular, allicin in garlic has strong antibacterial and antiviral effects that prevent viral infections and boost immunity, and other literature suggests that garlic helps dilate blood vessels to maintain blood pressure within a normal range.

 

Daily Recommended Intake of Fruits and Vegetables

 

Fruit

 

The recommended daily fruit intake for adults is generally about 2 to 3 cups per day. These recommendations may vary depending on gender, age, and activity level.

Consuming the appropriate daily amount of fruit provides vitamins, minerals, and dietary fiber, and especially reduces the risk of heart disease, hypertension, and cancer. However, since fruits are high in sugar, those with diabetes or on a diet should regulate their intake.

 

Vegetables

 

The Korean Nutrition Society recommends vegetable intake amounts based on the country's nutritional status and eating habits.

It is generally recommended to consume 500g of vegetables per day, but the recommended intake varies depending on age and gender. Adult men are advised to consume about 600g per day, while adult women are recommended to consume 500g, and it is important to eat a variety of vegetables.

 

<Precautions When Taking>

 

Fruits are a very healthy choice for most people, but it is best not to replace them with fruit juice or dried fruit.

 

Fruit juices contain no fiber and do not require chewing resistance to slow down intake, making it easy to consume large amounts of sugar in a short period.

 

Dried fruits, which have had their moisture removed, concentrate the sweetness of the fruit and turn into sticky fibrous substances. This also has a negative impact on dental health.

Juices and dried fruits contain high levels of sugar, so it is especially important for people with diabetes or pregnant women to consume them with caution.

 

Fruits and vegetables with relatively low sugar content include grapefruit, avocado, pear, and blueberry, so substituting with these fruits could also be a good option.