3 benefits of fruits and vegetables

 

The regular consumption of fruits and vegetables is related t the lower risks of developing complex disease due to the anti-oxidants they contain, what are other benefits?

Vegetables are foods categorized as healthy, since they have a large amount of essential nutrients and elements that help improve the functioning of the body. Therefore, we are going to describe several benefits of fruits and vegetables so that you know why to include them in the diet.

The consumption of vegetables has been reduced in recent years, and this is a worrying fact. It is mainly due to the greater demand for fast food, as well as the increased cost of these natural products.

Reduce cardiovascular risk:

According to research published in the International Journal of Epidemiology, regular consumption of fruits and vegetables is associated with a lower risk of stroke, as well as death from all causes. This is due to its content of vitamins, minerals and phytonutrients in this class of products.

In fact, it is advisable to eat at least 5 servings of these foods each day, prioritizing vegetables over fruits. In addition, it is important to seek variety among the chosen edibles, in order to guarantee a greater supply of essential nutrients.

Do not forget that a healthy option to consider is the possibility of purchasing vegetables in their fresh version. As they do not contain additives, these can be categorized as healthy and can be part of the usual diet.

Decrease the incidence of constipation:

Fruits and vegetables are characterized by the presence of fiber in their composition. This substance is capable of reducing the incidence of constipation, due to the fact that it increases the volume of the fecal bolus, which causes a greater stimulation of the mechanical receptors of the intestine. From here, the peristaltic contractions become more violent. On the other hand, it should not be forgotten that many of the fibers contained in vegetables have been shown to be positive for the intestinal microbiota. According to a study published in Experimental & Molecular Medicine, the pectins found in apples and pears ferment in the digestive tract and serve as an energy substrate for the bacteria that inhabit it.

The latest research suggests that caring for the microbiota leads to better digestive and immune function. Therefore, it is important to supply energy substrate and bacteria to the digestive tract on a frequent basis.

Delay aging:

The passage of time is inevitable, but the signs of aging can be delayed with a healthy and balanced diet. In this sense, the consumption of fruits and vegetables can help a lot. Thanks to its antioxidant compounds, the production of free radicals in the tissues is neutralized. This effect helps to modulate inflammation, which has a positive effect on the external appearance of the body. 

Therefore, the regular intake of vegetables helps to delay aging, both from an aesthetic and functional point of view. However, it is always advisable to consume fruits and vegetables raw or under mild cooking methods. The fact of frying them or subjecting them to long cooking could affect their nutrient content and thus reduce their properties.

Fruits and vegetables are very beneficial foods:

All nutrition experts recommend regular consumption of fruits and vegetables, as they are categorized as healthy foods. For this reason, these must be part of the usual diet. Now, its preparation method matters, as well as where it comes from; organic versions are the best.

Finally, you must not forget that, in addition to vegetables, it is necessary to ensure that other quality fresh foods appear in the diet, such as meat and fish. These provide essential proteins and fats to complement the effects of phytonutrients in plant-based products. Only by preparing a varied diet can the proper functioning of the body be ensured.