Nutritionist Archivi - Un biscotto tira l'altro / Cookie after cookie

At the base of our food pyramid there are foods that unfortunately often lack in our dishes, whether you like them or want to eat.

We are talking about fruits and vegetables, absolutely essential food to enhance the quality of our lives. Not only are foods that must be consumed every day, but also several times during the day: in fact, the ideal would be to eat five servings a day (3 fruits and 2 vegetables, or vice versa in special cases). In fact, a meal is complete only when there is a portion of vegetable and fruit in it. The only presence of carbohydrates and proteins (however indispensable in our dishes) is not enough to complete a meal.

Eating fruits and vegetables is therefore of vital importance, as it is also changing them according to the colors, and the benefits that they result can not be replaced by anything else, not even vitamin supplements or mineral salts (which at least can “integrate” and give more help in certain physiological conditions). The bioavailability of micronutrients in the latter is, in fact, significantly lower than natural foods, so they are always and always to be preferred for a healthy and proper nutrition. The importance of these foods is not in the energy input they can give, but in the great presence of vitamins and minerals that can give great benefits to our body. Is it enough, however, consume fruits and vegetables we prefer without much variation? Unfortunately, no, it is very important to vary the choice as much as possible. And how to do it? There is a simple way to try to change fruit and vegetables as much as possible: always choose different colors. In fact, not all micronutrients are present in any fruit or vegetable, but vary in size, too, and the colors are just the sign of the presence of some of them in comparison to others. The color categories in which fruit and vegetables are divided are five and are listed below:

Blu-purple: aubergines, radish, berries, red grapes, plums, figs, etc. They contain anthocyanins, carotenoids, vitamin C, potassium and magnesium. As a result they have positive effects on urinary tract, aging and memory.
Green: courgettes, broccoli, cabbage, spinach, artichokes, green beans, salad, asparagus, basil, cucumber, parsley, etc. They contain chlorophyll, carotenoids, magnesium, vitamin C, folic acid and lutein. Positive effects are found on eyes, bones and teeth.
White: garlic, cauliflower, onions, fennel, mushrooms, apples, pears, etc. They contain polyphenols, flavonoids, potassium, vitamin C and some of them also contain sulfur compounds which our body can benefit from. Positive effects on cholesterol.
Yellow-orange: Peppers, carrots, pumpkins, apricots, oranges, clementines, lemons, mandarines, melons, peaches, grapefruits, etc. They contain flavonoids, carotenoids, vitamin B and vitamin C. Immune system, eyes and skin can benefit.
Red: tomato, red beetroot, radishes, watermelon, cherries, strawberries, red orange, etc. They contain lycopene and anthocyanins. They give benefits to urinary tract and memory.

Everything also gives great help in reducing cancer and cardiovascular risks.
Eating five portions of fruit and vegetables can therefore bring great benefits, but how big a portion should be? A portion of fruit is equivalent to about the size of an adult man, while an average portion of vegetables may vary from 150 to 200g (in some cases even less) depending on whether it is cooked or raw vegetables.
Eating more than these 5 portions can increase even more the benefits? The answer is no, eating more does not bring more benefits (like eating it less it decreases its effectiveness), but it can be useful in certain situations: for example, if during the meal you are hungry more than usual, instead of baking bread Or else, you can eat a larger portion of vegetables or use the fruit as a snack in the morning. It is not absolutely correct to eat so much fruit and vegetables to feel more satiated in order to avoid eating carbohydrates and proteins that must always be present in our meals in the right quantities.

Category: Nutritionist

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