We have already seen how many times a week we should eat meat and fish. Today in Benin News we tell you how much fruits and vegetables what you should eat every day to maintain a healthy diet, according to experts.
This amount of fruits and vegetables to consume per day
We were told ‘an apple a day, keeps the doctor at a distance. They were a bit of an understatement. The website OMS recommend to consumeau minimum, 5 servings of fruits and vegetables a day! This represents approximately 400 grams per day per person environ.
Vegetables are a source of fiber, water, vitamin, mineral and photochemical compound. Which help your body to function properly. However, to answer the question of how many fruits and how many vegetables to eat per day respectively, it took many studies that scientists have collected over decades and with data from millions of participants across the world.
But is it true? This has not been 100% proven, but people who eat the recommended servings have been observed to reduce the risk of death from all causes by 13%, cardiovascular disease by 2%, cancer and 35% for respiratory diseases.
These foods to include in your diet
Among all vegetables and fruits, green leafy vegetables, among others, are particularly recommended, spinach or lettuce and also those who are riches in beta-carotene and vitamin C, such as berries and carrots.
Those amount represents a portion?
A very common doubt. The portion size depends on the size or type of food that one is going to eat. The WHO, in its recommendations, indicates that the average size of a serving of fruit or vegetables is the equivalent of 80 grammes.
Examples of fruits consume :
- Half an apple, a pear, a banana or an orange.
- Eight grapes.
- Half a cup of strawberries, cherries, blackberries or blueberries.
- Half a slice of melon or watermelon.
- A kiwi, an apricot, a tangerine or a plum.
- Half a small plate ofspinachgreen beans, chard, broccoli and other cooked vegetables.
- A large plate of lettuce or any other fresh leafy vegetable.
- Four spears of asparagus.
- Half a zucchini, an eggplant, a cucumber or a carrot.