benefits of fruits and vegetables for the body

Contents

 1 food

 2 The nutritional value of fruits and vegetables

 3 Benefits of fruits and vegetables for the body

 4 tips and tricks

 food

 Food is defined as a solid or liquid substance that provides the body with many necessary nutrients that it cannot produce for the continuation of vital processes in it, in addition to providing it with energy and helping it to grow and reproduce. It protects from many chronic diseases and provides the body with many nutrients necessary for its health, and in this article we will highlight its benefits.

for the body.

The nutritional value of vegetables and fruits

Vegetables and fruits are rich sources of many nutrients necessary for the body, which include the following:

 Vitamins, which are divided into two types:

 Fat-soluble vitamins, which are vitamins that are stored in fatty tissues for use when needed, and include vitamin K, vitamin D, vitamin A, and vitamin E, and their sources are from fruits: raspberries, cantaloupe, blueberries, grapes, kiwi and peaches.

Among the vegetables:

Such as tomatoes, sweet potatoes, carrots, turnips, green turnips and Chinese cabbage.

 Water-soluble vitamins, these vitamins are not stored in the body and the excess comes out through the urine, and they include vitamins of the B complex group such as vitamin B12, vitamin B6, folic acid, niacin, thiamine, in addition to vitamin C, and their sources of fruits are raspberries, melons, and grapes. Fruits, kiwis, lemons, oranges, pineapples, and strawberries, and vegetables such as asparagus, red and green peppers, spinach, sweet potatoes, broccoli, Brussels sprouts, and cauliflower.

 minerals which include:

 Potassium is necessary to regulate the heart rate and prevent irregularity, and its sources are from bananas, peaches, dates, raisins, cherries, and grapefruit, and its sources of vegetables include potatoes, sweet potatoes, beans, and carrot juice.

 Calcium is necessary to strengthen teeth, build bones and prevent their fragility, and its sources of fruits include berries such as raspberries, dates, blackberries, jujube, dates, oranges, and papaya, while vegetables include sweet potatoes, spinach, artichokes, and pumpkins.

Iron, which helps transport oxygen molecules throughout the bloodstream, and its sources include jujube, dates, berries, raisins, and raspberries, while vegetables include artichokes, lentils, pumpkin, spinach, and chickpeas.

Carbohydrates and fiber, which are necessary to enhance digestive functions and reduce the risk of high cholesterol, heart disease and type 2 diabetes, as well as weight control.

 The benefits of vegetables and fruits for the body

Among the most prominent benefits of eating vegetables and fruits that accrue to the body:

Prevention of cardiovascular diseases and strokes, potassium in vegetables and fruits maintains healthy blood pressure, in addition to that dietary fiber helps reduce cholesterol levels in the blood.

 Reducing the risk of some types of cancer, studies conducted by some health professionals have shown that lycopene in tomatoes can help protect men from prostate cancer.

Improving vision and eye health. Eating vegetables and fruits prevents the eye from cataracts and macular degeneration. A study published in the Archives of Ophthalmology has shown that lutein and zeaxanthin in vegetables and fruits positively affect eye health.

 Reducing the risk of developing type 2 diabetes, studies have shown that eating fruits and leafy vegetables will reduce the risk of diabetes.

 Promote the health of the digestive system, in addition to getting rid of some disorders such as constipation, because vegetables and fruits are rich in dietary fiber that helps in this.

 Maintaining the health of the skin and making it more fresh and vibrant, as well as fighting the signs of aging that may appear on it, because it contains antioxidants that fight free radicals that accelerate the signs of aging.

 Helping reduce blood pressure, because it contains potassium, in addition to preventing kidney stones, which is also important to maintain bone health and prevent fragility.

 Vegetables and fruits are low-calorie foods, which makes them very useful in diets to reduce weight, and eating vegetables and fruits constantly maintains the health and agility of the body.

 Treating wounds and injuries and maintaining the health of teeth and gums, in addition to increasing the body’s efficiency in absorbing iron, due to the richness of vegetables and fruits in vitamin C, which helps in this.

 Reducing the risk of birth defects in the fetus, because vegetables and fruits contain folic acid, which protects against these defects during pregnancy, and it is recommended to increase it in the first three months of pregnancy.

Tips and Advice

 Many of the nutrients found in vegetables and fruits are lost during the cooking process, because some of them are sensitive to heat and air, especially vitamin C, vitamins of the B group and folic. There are cooking methods that preserve these nutrients, such as steaming or microwave cooking where a small amount of water is used. In addition to its speed, the shorter the cooking time, the lower the rate of loss of nutrients, and the following are tips for preserving nutrients while preparing them for eating for both vegetables and fruits:

 Vegetables

 Make sure to cut vegetables in large pieces, to reduce the amount of vitamins wasted when exposed to the air.

 Make sure to keep the cooking vessels tightly closed so that the heat and steam do not escape to the outside, in addition to speeding up the cooking time.

Do not overcook the vegetables.

 Use small amounts of water when cooking.

 Be sure to eat vegetables raw and include them in salads.

Use leftover cooking water for soups, sauces, and stews.

 fruits

 Make sure to eat fresh fruits instead of natural juices to benefit from their dietary fiber.

Choose fruits rich in potassium, such as bananas, prunes, prune juice, dried prunes, apricots, and orange juice.

 Make sure to buy canned fruits that contain 100% fruit juice or water instead of artificial syrup.

 Wash fruits well with water before preparing or eating them, rubbing them by hand to remove dirt and surface microorganisms, and drying them well with a clean cloth.

Be sure to keep fruits away from raw meat, poultry and seafood during preparation, when shopping, or when storing.