It’s no secret that health often starts from the inside out. This is why it’s important to consider the type of food you consume on a daily basis. A diet low in fibre and vital nutrients, such as Vitamin A, Vitamin C, iron, protein, calcium, etc., can lead to long-lasting health problems if not improved sooner rather than later. While foods with processed sugars and high in trans fats are often very tasty, they aren’t doing your body any good in the long run. When it comes to maintaining mental and physical wellness, making sure you eat enough fruits and veggies throughout your day is the best thing you can do.
What are the benefits of more fruits and vegetables in your diet?
We always hear about the importance of eating more fruits and vegetables. What benefit do they really provide our bodies? If we were to never eat a fruit or vegetable again, would it really make that much of an impact on our overall health? Or are there other ways to get the nutrients we need without so much effort?
Simply put, fruits and vegetables help our bodies function. The vitamins and minerals they provide are essential in making sure we are able to experience life without the struggle of a lowered immune system or bone health issues.
Something as prevalent as protein, found in beans and legumes, helps to repair body tissues and build strong muscles. Vitamin A, found in leafy greens and orange vegetables, contributes to the normal function of the immune system. It also supports healthy skin. Vitamin C, found in a variety of fruits, especially citrus, helps fight free radicals and plays a role in the development of healthy bones, cartilage, teeth, and gums.
Needless to say, without enough fruits and veggies throughout the day, you’ll probably be dealing with a lot of preventable health issues.
How many fruits and veggies are enough to stay healthy?
The numbers can vary depending on the country, age, and sex. In Canada, a single serving for vegetables (raw, fresh, or frozen) is between ½ cup to 1 cup. For fruits, a serving is either one medium fruit (the size of your fist) or ½ cup (fresh, frozen, or canned).
The consensus seems to be that in order to maintain a healthy, diverse daily diet then you need to consume a minimum of 4 to 5 servings of fruits and vegetables a day. While this might seem like a lot to incorporate into your diet, there are also easy ways to add them in without making your meals enormous. This can be done through daily smoothies that incorporate a variety of fruits into a delicious morning snack or when you’re on-the-go.
If you’re trying to make your diet more nutrient-dense to keep your body healthy long-term, then consider adding more fruits and veggies to your meals if you haven’t been meeting the daily recommended servings. For those who live busy lifestyles and don’t quite have the time to prepare meals with enough fruits and veggies, consider adding a DOSE plant-based protein smoothie or green juice to your morning routine or on your commute. Staying healthy isn’t so difficult when you have the right products to get you through the day!
References:
https://www.healthline.com/nutrition/servings-of-vegetables-per-day#TOC_TITLE_HDR_3
https://www.heart.org/en/healthy-living/healthy-eating/add-color/fruits-and-vegetables-serving-sizes
https://www.healthline.com/nutrition/vitamin-c-foods#TOC_TITLE_HDR_15