For many years it has been suggested that we should eat at least five lots of fruit and vegetables a day as part of a healthy diet. Recent surveys have now revealed that we must eat a higher amount of fruit and vegetables a day to gain all the health benefits that we need. It has now been said that we must consume seven pieces of fruit or vegetables a day, instead of the original five a day.
It’s Time for Change
A recent study has shown that the more fruit and vegetables a person eats, the less likely they are to suffer from life threatening diseases and the more likely they are to have a prolonged life. Eating seven pieces of fruit and vegetables a day has now been proven to reduce the risk of cancer and other diseases such as heart disease and strokes.
Fruit and vegetables are easy to put into any diet. Fruit can be added to bowls of cereal for breakfast, which can then be accompanied by a glass of fruit juice. Fruit is easy enough to snack on throughout the day and can be eaten instead of crisps and chocolate, which aren’t good for you and are higher in calories. Vegetables can then be eaten at lunch or dinner time, through various soups or by cooking a variety of vegetables to eat with a main dinner.
Fruit and vegetables are essentially good for you. They are low in calories and contain many vital vitamins that are a benefit to you and your health. With the latest seven a day news, we have put together a number of fruit and vegetables and have then listed some of the benefits that they have towards your health.
Fruit Juice
It is great to start off the day with a nice glass of fruit juice to accompany your breakfast. Fruit juice can come in a variety of flavours such as orange, orange with bits, apple and also mixed fruit juices such as apple and mango. It is very important that you drink fruit juice which is not from concentrate. This means that the drink is fresher and also better for you. Juice which is concentrated will usually have preservatives, sugar and water added to make it last longer. Fruit juice which is not from concentrate will not undergo so much processing and will be more fresh, containing its natural ingredients with natural sugar and water. Fruit juices will contain different vitamins and benefits, depending on which flavour you choose, however all of them will contain a certain amount of goodness for you.
Apples
Apples come in many varieties, they also vary in colour and can be either green or red. If you are trying to receive as many health benefits as possible then it is always best to eat red fruit, as red skinned fruit is better for your heart. Apples are full of vitamins which are good for you. They are also low in calories, so it doesn’t matter if you have two or three a day. Apples are good to cut up and snack on throughout the day. If you do this then you can squeeze a bit of lemon juice on them which will stop the pieces of apple going brown.
Strawberries
Strawberries are a great fruit for snacking on. They are also very easy to eat. Many people put sugar on them, but strawberries are a naturally sweet fruit, which is why they are used in many restaurants for desserts. Strawberries are another red fruit, full of many vitamins, fibre and antioxidants, therefore they are important to have in your diet.
Bananas
Bananas contain potassium which is very good for you. Potassium is good for your heart as well as other vital organs in your body. Bananas are good at lowering high blood pressure and can prevent diseases such as heart attacks and strokes. Bananas are easy to eat and can be snacked on throughout the day. They are quite filling for a fruit and are good at giving you energy.
Grapes
Grapes are great for snacking on throughout the day. Keeping them in the fridge will make them last that little bit longer and make them taste nicer as they will be nice and cool to eat. Grapes are very low in calories and are full of many essential vitamins. Red grapes can be better for you than green grapes as again they are another red fruit. Grapes are also good for keeping down high blood pressure and can prevent heart attacks.
Tomatoes
There has always been a mystery as to whether a tomato is a fruit or vegetable. Tomatoes are in fact a type of fruit, however they can be cooked in many savoury dishes as well as being served cold in salads. With tomatoes being another red skinned fruit they are very good for your health and vital to have in a diet. Tomatoes are full of vitamins and are also good to eat as a preventive towards different types of cancer.
Carrots
Carrots are good to eat either cooked or raw. Carrots that can be eaten raw can be eaten in salads and can also be cut into sticks and eaten with dips. Carrots can also be cooked in different sauces, or put in with a stir fry. Carrots are good for you as they contain vitamins and also contain potassium which is very good for your heart.
Broccoli
Broccoli is a good vegetable to eat in a healthy diet. Broccoli contains many vitamins, helps the immune system and is good for strengthening the bones. Broccoli also helps prevent life threatening diseases such as heart disease. Broccoli is a great side dish to many meals and can also be cooked in stir fries or dishes such as a cauliflower and broccoli cheese bake.
Mushrooms
There are many different varieties of mushrooms, from chestnut and button mushrooms to wild mushrooms. With some of the wild mushrooms you have to be careful and check that they are edible before eating them as some of them can be harmful to you. Mushrooms are very good for you as they contain many vitamins and supply energy. They are also vital to have in a healthy diet and they also help the nervous system.
Five a Day or Seven a Day?
Eating seven pieces of fruit and vegetables a day, instead of the five which were originally suggested to eat, can only be better for you. If you do stick to seven a day, you are therefore eating a further fourteen pieces of fruit each week, which in the long run will give many health benefits. It’s never too late, so start eating more fruit and vegetables today.
