Fruit and Veg: What's the big deal? 🍉
Today, we’re talking about fruits and vegetables and why they’re important to include in your diet! Most of us know that a diverse, colorful diet is ideal for health. But why is that? And what makes fruits and vegetables so important? Let’s talk about it!
Micronutrients
Fruits and vegetables are packed with vitamins, minerals, and other nutrients that are vital for our body's functions. In the coming weeks, we will dive into various vitamins and minerals, discussing their role and purpose in our diet! For now, it’s important to understand that fruits and vegetables contain a variety of nutrients essential to our health and well-being. This is why getting more color in your diet is recommended—more diversity = more nutrients!
Fiber
The recommended intake of dietary fiber is 28g, according to UK guidelines. Fiber plays an essential role in gut health. It keeps food moving through the digestive system, preventing it from getting stuck and fermenting, which can lead to gas and damage to the gut (ick).
Immune Function
Many fruits and vegetables (like oranges, strawberries, broccoli, and spinach) are rich in vitamin C, which strengthens the immune system. Adequate intake of fruits and vegetables can reduce the risk of infections and help your body fight off illness. We’ll talk more about vitamin C in the coming weeks!
Reduced Risk of Chronic Disease
Increased intake of fruits and vegetables is correlated with a decreased risk of several chronic diseases, including high blood pressure, heart disease, and certain cancers. While correlation is not causation, it’s thought that the impact of fruits and vegetables on gut health, body weight, and overall body function, as well as the reduced likelihood of consuming large amounts of refined and processed food, plays a role in reducing these disease risks.
Mental Health & Mood
Research shows that consuming a diet rich in fruits and vegetables is associated with improved mood, reduced risk of depression, and better overall mental well-being. This may be due to their nutrient density, antioxidant properties, and their role in reducing inflammation and oxidative stress, which can affect brain function.
Practical Tips
​ Aim for variety: Different fruits and vegetables provide different nutrients, so try to "eat the rainbow" by including a variety of colors in your meals. If you meal prep and find yourself eating similar foods every day, don’t stress! Switch up your fruits and vegetables week to week to get a wider variety of nutrients.
Add color to each meal: A good rule of thumb is to incorporate some “color” into every meal or snack. Add vegetables to soups, stews, stir-fries, and smoothies. Consider fruits as part of your breakfast, salads, or desserts.
Any questions about how to incorporate more fruit and veg in your day to day - shoot me a message!
Stay fueled (and full of fruit & veg!),
Yara
