Healthy family (3)
Fruits and vegetables are the most useful sources of nutrition for body; therefore putting them in family basket is of paramount significance.
Fruits and vegetables contain vitamins, antioxidants, and fiber which have a significant effect in preventing various cancers, cardiac diseases. The amount of fruits and vegetables taken depends on age, gender and everyday activities. It is suggested that adults averagely take 2 to 4 unit of fruits daily. Every unit includes one average fruit, half of a glass of berries, half of a fresh fruit juice and a quarter of dried fruits. Although fruit juices have less fiber in comparison with fruits themselves. Fresh fruits give a sense of fullness to you while fruits juices do not make such a sense. Although fruits are appropriate for those who want to lose their weight, having excessive amounts of fruits leads to overweight.
Vegetables like cucumber, carrots, cabbages, onions, artichokes, eggplants, lettuce, mushrooms, etc are suggested to be taken daily. Averagely using 3 to 5 units of vegetables are suggested for adults. Every unit contains a glass of raw vegetables, half a glass of cooked vegetables and half a glass of vegetable juices.
Consuming less fruits and vegetables causes chronic diseases and annually many lose their lives because of lack of these vegetables.
And did you ever know that the fiber in the fruits and vegetables can reduce the level of cholesterol and so reduce the risk of cardiac diseases?
The fiber in vegetables also helps losing weight because it gives a sense of fullness to you.
Fruits and vegetables are full of potassium, vitamin C, and Folic acids which can make miracle in your body. Fruits and vegetables like bananas, peaches, pears, plums, apricots, orange, potatoes, soy, tomatoes and its juice, spinach and beans have all large amount of potassium and by consuming them you can control your blood pressure.
Besides, some fruits and vegetables like citrus fruits, bell peppers, kiwi, cabbage, strawberries and spinach are full of vitamin C.
Vitamin C is one of the body’s main antioxidants which is necessary for the growth of tissues. This vitamin helps the wounds get better and help strengthening the teeth and gums.
This vitamin is an element helping the absorption of Ferro. Folic Acid also helps making red cells. It is suggested that pregnant women use folic acid during pregnancy in order to prevent fetus to suffer from neural defects.
What we have to take into consideration is that fruits and vegetables should be washed properly, for; the remains of manure and poison on fruits can cause digestive ailments specially bowel diseases. This can also lead to cancer. In order to wash fruits and vegetables it is suggested not to use any chemical as the material may remain on the fruits.
However for washing vegetables, the use of chemicals such as chlorine is necessary. Rinsing the vegetables properly is also very important.