Fruits and vegetables are vital for your health. So, naturally, it’s essential to incorporate them into your daily diet. They’re packed with antioxidants, nutrients that fight disease, and disease-fighting phytochemicals.
According to experts, eating five servings of fruits and vegetables daily can significantly prevent or reverse the following:
- Cancer
- Heart Disease
- Diabetes
- Strokes
As a result, getting just your daily recommended intake of produce can extend your life. Not to mention, eating plenty of fruits and veggies makes you healthier.
Creating a meal plan ensures you infuse enough nutrients into your diet. So, plan to incorporate the right mix of fruits and vegetables into a meal plan.
Below we discuss five benefits of eating the right amount of fruits and vegetables.
1. You Get Enough Fiber
Fruits and veggies are high in fiber. Fiber is powerful as it improves digestion and absorption of other foods. In particular, soluble fiber helps lower blood cholesterol levels. At the same time, insoluble fiber benefits the heart and intestines.
There’s no prescribed amount of fiber to eat daily. Yet, most experts recommend that adults get between 25-35 grams daily.
Fruits like bananas, apples, oranges, peaches, and pears are high in potassium. Potassium regulates the number of fluids and sugar in your body.
The fibers can benefit your stomach issues like no other food, but of course, if you have some heavy gut problems you should combine them with medications also, for example, use hemorrhoid cream with lidocaine if you have severe piles while using a fiber based diet.
2. Your Body Absorbs Enough Vitamins and Minerals
Fruits and veggies are also excellent sources of vitamins. Consuming foods with enough vitamins protects your body from disease. So, this is another reason to fill your body with the right foods.
For example, vitamin C in oranges can lower the risk of heart disease. This is because it decreases your risk of heart problems by reducing the homocysteine level in your blood.
Fruits and vegetables also provide iron and zinc. Both of these vitamins play a role in helping to prevent cancer.
Fiber keeps you feeling fuller and longer. If you struggle with eating healthy, it helps prevent overeating. In addition, fiber may help lower cholesterol and triglycerides. You’re less likely to experience heart disease when cholesterol is at a healthy level.
3. You Get to Take Advantage of Antioxidants
Oxidation affects your body in many ways. Unfortunately, free radical damage leads to several diseases and illnesses, including cataracts and cancer. Antioxidants neutralize free radicals, preventing them from causing damage.
Eating a good source of antioxidants such as fruits and vegetables can stave off diseases. Examples of conditions it can help prevent are heart disease, diabetes, stroke, and cancer.
Take note that some fruits and vegetables contain more antioxidants than others (like blueberries). So, eating a mix of all types helps you fight disease.
4. They Promote Weight Loss
Not only do fruits and veggies improve your body’s ability to fight diseases, but they help you lose weight. Most experts agree that fruits and vegetables are vital to any weight loss diet.
They contain lots of fiber, vitamins, minerals, and antioxidants that keep you full. In contrast, unhealthy foods make you hungrier sooner. Plus, you may not feel well after eating something fried, for example.
As a result, fruits and vegetables aren’t associated with the “crash” when the effect wears off. For example, you may feel initially energized when you eat sugar. But shortly after, you may feel like taking a nap. Whereas with the right foods, you stay energized longer. So, this should incentivize you to make healthy food selections.
5. Your Vision Improves
Fruits and vegetables are excellent for your eyes because they contain antioxidants, vitamins, and minerals. They also provide you with a vital supply of eye-healthy vitamins. Notably, the carotenoid family does wonders for your eyes. The carotenoids help repair the layers of cells in the retina of your eye. This is essential for vision as we age. It also protects you against the effects of aging, like cataracts and age-related macular degeneration.
Even if you already have eye problems, eating these foods can help your vision improve. So, focus on eating right so your eyes can reap the rewards as well!
Conclusion
In summary, if you want to enjoy the health benefits of fruits and vegetables, consider eating at least five servings daily. Fruits and vegetables are also great for weight loss. As a reminder, they contain fiber that fills you up for longer periods than other foods. That’s why many diets rely on produce as their primary food source.
As you focus on your health, remember other ways to improve. For one, if you struggle with jaw problems, you may need a night guard. JS Dental Lab discusses the many benefits of a night guard on its site.
Also, consider ramping up your exercise regime and getting enough rest. Getting at least eight hours of sleep can help you concentrate and be more productive. Combined with fruits and veggies, your health will improve tenfold!
With so many available healthy options, it’s never been easier. All it takes is a little effort, and boom – you’ll be well on your way to better health.
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