You need to eat this much vegetables and fruits every day for health... The amount is more than you think

 

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 helps prevent various diseases such as cancer and diabetes.

 

How much vegetables or fruits should you eat daily to properly enjoy 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

A spoonful of dried fruit

 

Among these five items, eating them all can comfortably meet the daily recommended intake.

Eating the recommended amount of fruits and vegetables is beneficial for health in many ways.

 

First, about 30 grams of dietary fiber are consumed daily. Dietary fiber provides a long-lasting feeling of fullness even with a small amount, making it effective in suppressing weight gain.

 

Overweight and obesity are health risk factors that increase the risk of developing approximately 13 types of cancer, so they must be carefully monitored. They also help reduce the risk of developing diabetes or cardiovascular diseases.

 

Fruits and vegetables contain not only vitamins and minerals but also phytochemicals, plant-based chemicals that protect normal cells in the body.

Of course, anything in excess is as bad as not enough.

 

Especially for people with sensitive intestines or frequent indigestion, it is better not to eat vegetables in excessive amounts.

 

Foods high in dietary fiber such as beans and cabbage can affect the worsening of indigestion symptoms. Dietary fiber is not broken down in the stomach but is fermented by bacteria in the intestines and digested. During this process, if a large amount of methane gas and other gases are produced, it can cause bloating.