Fruit and vegetables: how much to eat in a healthy diet?

There are many and very different opinions on diet and nutrition, even among experts, but almost everyone agrees on one thing: health starts from the table, and fruit and vegetables are essential for living well.

In fact, the World Health Organization recommends eating 5 portions a day . But, specifically, what should go into a “portion,” and how big should it be?

The benefits of fruits and vegetables

Regularly consuming fruit and vegetables guarantees the supply of essential elements such as dietary fibre, vitamins, mineral salts and antioxidants , but not only that. In fact, it also contributes to reducing the risk of cardiovascular diseases, heart attacks and strokes, helps keep the intestine healthy, strengthens the immune system , regulates blood pressure and cholesterol levels, as well as playing a role in the prevention of certain types of cancer and respiratory disorders.

In short, it is one of the keys to living long and in good health!

How much fruit and vegetables to eat?

Returning to the 5 portions, the advice is to consume 2 of vegetables and 3 of fruit every day.

But what is meant by portion ? For example, a whole fruit of the larger ones, such as apples, pears and others of similar size, or 2-3 of the smaller ones, such as apricots or medlars. But also a bowl of fruit salad or a glass of juice, weighing around 150 g.

As regards vegetables, however, a portion can be considered a plate of salad (about 50 g) or 250 g, raw, of cooked vegetables.

In general, an adult with a diet around 2000 calories should consume between 400 and 600 grams of fruit and vegetables per day.

Which vegetables to eat: look at the colors!

A simple and effective method to ensure you get all the essential elements contained in plant foods on a daily basis is to be guided by their colors.

The appearance of fruit and vegetables is in fact determined by the substances they contain; therefore, alternating them and mixing them on the table based on the colors will help you to put the right variety of nutritional intake in your dishes.

The colors of vegetables and what they mean

But what do the colors of fruit and vegetables mean?

Red , such as that of tomatoes, blood oranges, strawberries, beets, cherries, radishes and peppers, indicates the presence of vitamin C and substances, such as anthocyanins and lycopene , which help prevent cardiovascular diseases and some types of cancer.

The yellow/orange of citrus fruits, apricots, pineapple, peaches, carrots, pumpkin and many other fruits and vegetables is given by elements such as beta-carotene, flavonoids and vitamin C , which protect against free radicals, among the causes of aging, and strengthen the immune system.

Cabbages, chard, broccoli, cucumbers, courgettes and other green herbs and vegetables, as well as some fruits, for example kiwis, contain magnesium, folic acid and lutein , and perform an antioxidant function and prevent certain pathologies, especially those affecting Of the eyes.

High concentration of magnesium is also present in blue and purple vegetables, such as aubergines, radicchio, blueberries, blackberries, plums and so on. They also provide fiber , potassium and carotenoids , and help protect vision, skin and urinary tract.

Finally, the white of garlic, onion, cauliflower, fennel, as well as apples, pears and bananas, guarantees a high intake of fibre, vitamins, potassium and other mineral salts, fighting aging and protecting bones and respiratory tracts.

Our store offers the best quality fruit and vegetables delivered to your home, an ideal seasonal choice for your healthy daily diet. Order your favorite fruit and vegetables by choosing them in our shop!

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