You should eat a variety of types and colors of fruits and vegetables.
Trang Doan / Pexels
Incorporating fruits and vegetables into your daily diet can reduce the risk of obesity, cardiovascular disease and type 2 diabetes, according to the World Health Organization. However, most of us do not consume enough daily amount that our body requires and this has consequences.
1. Gain weight
The consumption of fruits and vegetables not only helps lose weight, also prevents you from gaining. As people become less active, their bodies need fewer calories. If you prefer less healthy and high-calorie foods, you can start to gain weight.
Water and fiber add bulk to food, so you can eat the same amount but with fewer calories. Most fruits and vegetables they contain less fat and calories naturally. They also give the Feeling full, as explained by the Centers for Disease Control and Prevention (CDC).
2. Poor gut health
A diet rich in refined sugar, red meat, and low in fruits and vegetables can promote disturbances in healthy gut microorganisms, resulting in a Chronic inflamation of the intestine and inhibited immunity associate, publishes the Harvard Nutritional Source.
The fiber in fruits and vegetables can ease the symptoms of a irritable bowel and relieve or prevent constipation.
By helping food move through the digestive system faster, fiber also limits the time that potential carcinogens they remain in the intestines. Consume 25 to 38 grams of fiber per day gradually.
3. Weak defenses
A balanced diet, rich in fruits and vegetables, favors the proper functioning of the immune system.
If you don’t consume enough Vegetables can be deficient in many of the nutrients they provide.
Examples of nutrients that have been identified as critical for immune cell growth and function include vitamin C, vitamin D, zinc, selenium, iron and proteins found in a variety of plant and animal foods.
4. Dry and unhealthy skin
The dry, redness, swelling, and spots skin can be a sign of your low vegetable intake.
Fruits and vegetables hydrate it, provide nutrients and antioxidants for healthy skin. They help to keep it soft, smooth, with elasticity, in addition to helping protect it from UV rays and avoid premature aging.
An example of the nutrients that benefit your skin is vitamin C, necessary for the production of collagen.
5. Weak nails and hair
The deficit in the body of vitamins A, C, E, K, biotin, as well as iron, can be reflected in brittle nails, thin, dull and dry hair.
How much to consume
The Academy of Nutrition and Dietetics suggests minimal consumption of 2 cups of fruit and 2.5 cups of vegetables every day.
Consume one variety of types and colors of products to give your body the combination of nutrients it needs.
Try to get at least one serving from each of the following categories: leafy vegetables dark green; colored fruits and vegetables yellow or orange; fruits and vegetables red; vegetables (beans) and peas; and fruits citrus.
It may interest you: