The benefits of fruits and vegetables. The most healthy fruits and vegetables

The benefits of fruits and vegetables are really invaluable, and hardly anyone can argue with this statement. Scientists have long proved that their daily use in food (preferably raw) helps strengthen the immune system, improve the functioning of the heart and blood vessels, saturate the body with vitamins and minerals. That is why it is worth more carefully considering what these products contain and what properties they have.

The benefits of fruits and vegetables

It is believed that to maintain the normal functioning of the body requires eating at least 600 g of these products daily. What are the benefits of fruits and vegetables? To answer this question, it is worth considering their unique composition.

the benefits of fruits and vegetables

  • First of all, it is worth mentioning the high content of vitamins. These biologically active substances are necessary for the body to work, as they participate in almost all metabolic reactions. For example, the benefits of lemon and orange, as well as kiwi and blackcurrant, are to contain a huge amount of vitamin C, which is so essential for the functioning of the immune system. Carrots and blueberries are sources of beta-carotene. Pumpkin, sorrel and spinach are rich in vitamin K, and green peas and cauliflower contain folic acid.
  • Also, these products contain a huge amount of useful macro- and microelements, in particular, calcium and phosphorus (necessary to strengthen bones and teeth), magnesium, sodium and copper. Apple, banana contain large amounts of iron and potassium, which provide blood formation processes and regulate the myocardium.
  • Fresh fruits and vegetables are rich in antioxidants. These are biological active substances that protect cell membranes from the negative effects of free radicals. Thus, the regular use of these products helps to slow down the aging process, improves blood circulation, and positively affects the functioning of the nervous system. The most famous natural antioxidants include vitamins A, K and C. By the way, they are rich in white cabbage (the benefits and harms of this product will be described below).
  • In addition, fruits and vegetables contain pectins, phytonutrients, phytohormones and other beneficial substances.

Positive effects on the cardiovascular system

As already mentioned, in the composition of fresh fruits and vegetables there are vitamins, minerals and antioxidants that improve the functioning of the myocardium, provide elasticity to the vascular walls, and activate blood formation mechanisms.

the most healthy fruits and vegetables

It is proved that people who eat 8 servings of vegetables and fruits per day are less likely to develop diseases of the cardiovascular system. As a result of studies, it was also found that in hypertensive patients, whose diet mainly consists of fruits and vegetables, the pressure decreases markedly.

How do fresh fruits and vegetables affect the digestive tract?

The benefits of fruits and vegetables for the digestive tract are simply huge. As you know, the movement of the food lump through the esophagus is provided by peristalsis (reduction) of the walls of the stomach and intestines. The only mechanical stimulator of peristalsis is fiber, which is present in abundance in fresh vegetables and fruits.

beets health benefits

Moreover, cellulose is used by beneficial bacteria of the digestive tract, which is good for the whole body. Some products, in particular beets, whose health benefits and harm will be described below, are used to combat constipation.

The cure for diabetes and cancer

It is worth noting that studies conducted by the World Cancer Foundation have shown that regular consumption of fruits and vegetables reduces the likelihood of developing cancer. The list of useful products includes garlic, onions, Beijing cabbage, zucchini, broccoli, tomatoes.

Studies were conducted on the mechanisms of development of diabetes mellitus, during which scientists were able to find out that regular consumption of large quantities of fresh fruits (in particular, blueberries, apples, grapes, bananas) reduces the risk of developing type 2 diabetes. By the way, during the same tests it was proved that the constant use of fresh juices from the same fruits and berries, on the contrary, is harmful to the pancreas.

The benefits of green vegetables and fruits

Not everyone knows that vegetables and fruits of the same colors, as a rule, have the same substances in their composition. For example, red foods contain lycopene, white contains sulforaphane, but the most healthy vegetables and green fruits are rich in vitamin K, potassium, folic acid, carotenoids, and omega-3 fatty acids.

the benefits of lemon and orange

This group includes cucumbers, green leaf salads, asparagus, kiwi, avocado, artichoke, celery, zucchini, zucchini, peas, olives, peppers, some varieties of apples and pears. The regular use of these products improves blood formation processes, helps to normalize weight, has a positive effect on the condition of the skin and hair, and is an excellent prevention of cancer and diabetes.

The most healthy fruits

Of course, all fruits are healthy. But some of them have a more saturated composition.

  • Apples They contain a large amount of pectin and fiber, which bind toxins and toxins, improve digestion, enhance intestinal motility, strengthen the immune system, and stimulate the synthesis of gastric juice.
    apple banana
  • Banana Due to its high potassium level, this fruit helps lower blood pressure and improve heart function. It is also recommended for people suffering from high acidity in the stomach.
  • Grapefruit Improves digestion, accelerates metabolic processes, helps to lose weight.
  • Kiwi is a real storehouse of vitamins. This fruit strengthens the immune system, contributes to the fight against excess weight, has mild laxative properties, and helps cleanse the intestines of toxins and toxins.
  • Lemon This fruit not only improves the functioning of the immune system. It is also considered an effective fat burner.

The most healthy vegetables

Of course, it is difficult to single out the most useful products from this category. However, scientists managed to make a list.

  • Beetroot . The benefits and harms to health in this case have been known to people since ancient times. This vegetable contains betaine, which helps the liver more effectively cleanse the body of toxins. In addition, beetroot promotes digestion, eliminates constipation, destroys putrefactive bacteria in the intestines, and rejuvenates the body. Since this product has laxative properties, chronic diarrhea is possible when consumed in too large quantities. Also, the vegetable is contraindicated in patients with urolithiasis.
  • White cabbage . The benefits and harms of this vegetable are also of interest to many. In fact, regular consumption of cabbage improves digestion. The fibers contained in its leaves bind toxins and heavy metals, accelerating their removal from the intestines. Cabbage contains vitamin U, which neutralizes chemical toxins and promotes skin regeneration processes. As for the harm, this vegetable increases the acidity in the stomach (contraindicated in gastritis, colitis and some other inflammatory diseases).
    cabbage benefit and harm
  • The garlic . This product lowers the level of dangerous cholesterol, cleanses blood vessels, fights against helminthic and infectious diseases, strengthens the immune system, and is also considered a preventive measure to prevent brain cancer.
  • Onions . Contains volatile, which negatively affect pathogenic fungi and bacteria. In addition, this product improves appetite, normalizes digestion processes, and promotes the absorption of nutrients.

As you can see, fruits and vegetables are really healthy. They should be the lion's share of the daily diet.


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