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How Many Fruits and Vegetables Should You Eat a Day to Forget About Taking Vitamins: Advice from Nutritionists
24.05.2023 04:30
The diet of a modern person mainly consists of food that contains a minimal amount of vitamins.
These are, as a rule, meat and bakery products, semi-finished products, instant breakfasts. And the consumption of vegetables and fruits is limited to heat-treated products that have lost some of their beneficial properties.
As a result, the body lacks vitamins, not only in spring, but all year round. How many fruits and vegetables do you need to eat to forget about taking vitamins in the form of dietary supplements?
How much and what to eat
To bring your diet back to normal, you should take into account the advice of nutritionists.
1. The human body is designed to receive all the substances necessary for life from food. But for this, food must be a source of these substances. Meat, sausages, bread, pastries, and semi-finished products are not able to cover a person's need for vitamins.
2. Vegetables, fruits, berries, greens, and whole grains are sources of vitamins.
3. Raw vegetables contain much more vitamins than those that have been heat-treated.
4. The health of the gastrointestinal tract plays an important role. If the gastrointestinal tract does not cope with its function, even the healthiest diet is useless, since vitamins simply will not be absorbed. Also, with gastrointestinal diseases, people cannot eat many foods, especially raw vegetables and fruits.
5. Fermented (pickled) vegetables, fruits, and berries are especially beneficial to our body, as they serve as a source of probiotics and prebiotics. You can pickle not only cabbage and cucumbers, but also berries, apples, young nettles, beets, pumpkins, etc.
Note:
- Probiotics are a source of lactobacilli, which are necessary for proper digestion.
- Prebiotics are fiber that serves as food for beneficial intestinal microflora.
Ideally, every person should get tested, find out which vitamins they lack, and focus on those vegetables and fruits that contain them in maximum quantities.
But in "normal mode", in order for the body to receive enough vitamins, you need to eat a large handful of salad from raw vegetables, greens and fruits at each meal. For example, this could be a salad of beets, cabbage, carrots and apples, grated on a large or small grater. Before a meal or between two meals, you can eat several apples, pears or other fruits.
Important: Fruits contain a lot of sugar, so it is best to eat them in the first half of the day.
Also, don't forget about berries. Their chemical composition is very rich, and they have less sugar than fruits. To maintain health, it is enough to eat 200-300 g of berries per day.
