The benefits of vegetables and fruits for humans. The most useful vegetables and fruits for the body: we make a rating. Positive effects on the cardiovascular system
Everyone knows that fruits and vegetables are good for the body, but hardly anyone will undertake to disassemble which is more useful. Any natural and fresh product has a positive effect on our body. And among these products, fresh fruits and vegetables together occupy an honorable first place.
According to the recommendations of nutritionists, a person should eat at least 5 servings of various fruits and vegetables every day (an apple, an orange, a cup of blackberries, a bowl of green salad or a glass of freshly squeezed juice are taken per serving).
All the benefits of vegetables and fruits are hidden in their content. Vegetables and fruits are excellent sources of vitamins, minerals, antioxidants and nutrients, without which our body cannot function normally. Due to the fact that each individual fruit or vegetable has its own specific characteristics, the beneficial substances contained in them help with various diseases, and also give the body health and strength. Besides, medicinal properties fruits and vegetables may be similar. Due to the similar composition of elements, different foods can be equally useful in the fight against the same disease.
Color groups of fruits and vegetables
According to the research carried out by scientists, it was found that the benefits of a particular fruit or vegetable is directly related to its color.
For example, the red group, which they fall into, has this color due to the increased content of lycogen and cartenoids. Lycogen has an active effect on the work of the cardiovascular system, and is also effective in combating diseases associated with it. The vegetables and fruits included in this group are healthier, the less time has passed since they were harvested.
The orange group (, sweet potato, mango) is a source of beta-carotene (or vitamin A). All vegetables from this group are best boiled or stewed.
The yellow group (,) is a permanent supplier of flavonoids. This group of fruits and vegetables is best eaten raw.
The green group (spinach, avocado, lettuce,) has a number of useful substances, such as magnesium, calcium, potassium, as well as dietary fiber, which are simply indispensable for normalizing metabolism and digestion. It is best to eat vegetables and fruits of this group raw or cooked.
The lilac group (, blueberries, and) contains a variety of antioxidants that successfully fight microbes. Lilac fruits and vegetables slow down the aging process of cells. They are best consumed raw, unprocessed.
Vegetables and fruits - natural medicine
For almost every disease, you can choose one or another "natural" medicine that will help to cope with it. For example, if you have kidney problems or heart disease, eating more is beneficial. Lingonberry will reduce blood pressure, and will help with gout and atherosclerosis. Carrots will help sick kidneys and liver, and seasoned with sour cream, it is also an excellent remedy for the deposition of salts and hypertension. Contained in phytoncides and pectins help fight diabetes and obesity.
When mentioning the benefits of vegetables and fruits, one cannot ignore and with, since it is these nutrition systems that are directly related to the consumption of fruits and vegetables.
As you know, vegetarians do not recognize food of animal origin; a separate group of them does not even consume animal products (milk, honey, eggs). According to the supporters of this nutritional system, everything that the human body needs can be obtained from vegetables and fruits, and animal proteins only clog the body, resulting in only excess weight and other problems.
Supporters of a raw food diet, in addition to eating only plant foods, consume all vegetables and fruits only raw, without subjecting them to any kind of heat treatment. In fact, a raw food diet can be considered a form of vegetarianism, which has its own, even stricter rules.
Even scientists do not deny the benefits of fruits. But most of them cannot single out the most useful among the abundance of fruits.
Note! But based on positive qualities, the presence of the necessary micro and macro elements, the most useful fruit in the world is an apple.
Table: Top 10 most useful fruits for the human body.
| Ranking place | Fruit name | Description and properties |
| 1 | Apple | Apples contain a large amount of pectin and fiber, which help to stabilize metabolic processes. Properties: Improving digestion. Gout. Apples are recognized as the healthiest fruit due to their seeds, which contain daily rate iodine, which helps to improve the well-being and concentration of a person's attention. |
| 2 | Garnet | Pomegranate is used in folk medicine and cosmetology. A decoction based on it treats open wounds, lesions on the skin and helminths. Properties: Has a disinfecting effect. Atherosclerosis. |
| 3 | Kiwi | Kiwi is great for losing weight. It supplies the human body with all the necessary components. Properties: Breaks down fatty deposits. |
| 4 | Persimmon | Persimmons are popular for their high potassium content, which helps with heart ailments. Properties: Positive impact on work gastrointestinal tract. Leukemias. |
| 5 | Banana | Banana contains a large amount of natural sugar. Diabetes mellitus. Properties: Strengthening the immune system. |
| 6 | Avocado | Prevents aging. Eliminates excess weight. Reduces blood cholesterol levels. Reduces blood pressure. It has an antibacterial effect. Normalizes water-salt balance. Increases resistance to stress. Normalizes the work of the heart. Boosts immunity. Effectively fights constipation. Slows down the growth of cancers. Strengthens the skeletal system. |
| 7 | A pineapple | Eating pineapple helps in the digestion and absorption of protein. Cleansing from toxins. Breakdown of body fat. Strengthening the immune system. Lowering blood pressure. Prevents stroke. Soothes pain. It has a positive effect on the digestive system. |
| 8 | Fig | Strengthening the nervous system. Strengthening the walls of blood vessels. It is used for the treatment and prevention of respiratory diseases. |
| 9 | Grapes | Has a positive effect on appearance skin. Slows down aging. Removes stains on teeth. Supports the proper functioning of the body. Improves heart function. Normalizes metabolism. |
| 10 | Orange / Grapefruit | Prevention of acne and coffee breakouts. Even out skin tone. Improved appetite. Strengthening the body. Reducing cholesterol. Removal of bleeding gums. Providing antipyretic effect. |
Healthy berries
Many scientists point out that berries are much healthier than fruits. They contain more vitamins and useful components.
List of berries useful for human health:
Important! The most useful berry the acai berry is recognized. They contain a large amount of antioxidants that help fight premature aging and cell death.
The healthiest vegetable for women and men
Fruits are not the only health benefits. For the normal functioning of the digestive tract, a person's diet must include vegetables. But they must be useful and able to enrich the body with all the necessary substances and vitamins.
- Tomatoes... Tomatoes prevent the development of cancer, are rich in vitamins and normalize blood pressure.
- Broccoli... Cabbage is rich in antioxidants, perfectly strengthens the immune system, and helps fight viral infections.
- Brussels sprouts contains a lot of folic acid, which is essential for pregnancy.
- Carrot popular due to the presence of beta-carotene, which improves vision and skin condition.
- Pumpkin Is an invaluable assistant for:
Asthma.
Heart disease.
Osteoarthritis.
Rheumatoid arthritis. - Sweet potato or sweet potato... Its composition is dominated by vitamin A and manganese. Improves the functioning of the digestive tract.
- Eggplant helps to strengthen the heart and nerves. It contains nasunin, a component that prevents the destruction of human brain cells.
- Bell pepper... Rich in lycopene and folic acid.
- Spinach... The constituent component is chlorophyll, which helps fight many diseases.
- Onion... The heptides in the vegetable slow down the breakdown of calcium. This vegetable is useful for children during the formation of the skeletal system.
Healthy fruits and vegetables for pregnant women
During pregnancy, the diet is selected very carefully, because many vegetables and fruits can cause allergies.
Note! Vegetables and fruits recognized as useful for pregnant women can pose a serious threat, so you should consult your doctor before using them.
Table: healthy fruits and vegetables during pregnancy.
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The bulk of all vegetables, fruits and berries is the so-called fruit pulp. If you look at it under a microscope, you can see that it consists of individual cells, which contain liquid juice. It contains aromatic and coloring agents that give most vegetables and fruits a pleasant smell and beautiful appearance. In addition, mineral salts are dissolved in the juice, different types sugars, vitamins and other substances necessary for humans. Especially useful are those vegetables, fruits and berries that are rich in vitamins.
VEGETABLES AND FRUITS - SOURCE OF VITAMINS
Vegetables and fruits are an important source of vitamins, especially vitamins C and P. In spring, when the consumption of vegetables and fruits is reduced and when the content of these vitamins drops sharply, people usually feel worse. Weakness, increased fatigue appears, efficiency decreases, the body's resistance to infections decreases. The person gets the flu easily. Bleeding of the gums may occur, bruises on the body easily occur.
The human body needs a daily intake of vitamin C. In the summer and autumn, vegetables, fruits and berries fully satisfy the human need for vitamin C. But in winter and especially in spring, when the content ascorbic acid(vitamin C) in vegetables and fruits is sharply reduced, it is necessary to take vitamin C in the form of tablets. However, if you add green onions, which are very rich in this vitamin, to your food all year round, then the deficiency of vitamin C in the body will not develop. All vegetables and fruits contain ascorbic acid, but it is especially abundant in rose hips, black currants and red peppers. Fresh and sauerkraut can also be used as a vitamin C carrier.
Potatoes contain relatively little vitamin C. But since they are consumed in large quantities and all year round, they can be considered a constant source of this vitamin. With improper cooking, the vitamin C content in foods drops. This happens when vegetables and fruits are cut long before consumption or peeled vegetables are kept in water for a long time. When preparing dishes from vegetables and fruits, they should be immediately placed in boiling water and closed tightly with a lid. "
Together with vitamin C, vegetables and fruits contain vitamin P. The effect of this vitamin on the walls of blood vessels has been studied - it reduces their permeability (hence its name P - permeability). To a large extent, vegetables and fruits provide the body with vitamin A. This vitamin is necessary for the normal state of the skin and mucous membranes, in particular for the epithelium lining the respiratory tract. Therefore, with its deficiency in the body, catarrh of the upper respiratory tract easily occurs. With hypovitaminosis A, vision is impaired. There is a phenomenon called "night blindness". A person loses visual acuity, which is especially evident at dusk.
Vegetables and fruits contain mainly provitamin A-carotene (yellow pigment), which is converted in the human body into vitamin A. Carotene is found in green parts of plants, as well as in vegetables and fruits, colored red, orange and yellow. The largest amounts of this vitamin are found in red carrots, red peppers, sorrel, green onions, as well as tomatoes and apricots. Consequently, common vegetables such as carrots and green onions can be a constant source of this vitamin throughout the year.
It should also be remembered that in order to preserve carotene, vegetables should not be left in the light for a long time in a crushed state. Store them in a dark room or in a sealed container.
Vitamin A is a fat-soluble vitamin. Its absorption and assimilation is better in the presence of fat. Therefore, it is justified to add oil to vegetables.
The green parts of plants contain vitamin K. It is especially abundant in spinach, white cabbage, red cabbage, cauliflower, and also in nettle leaves. This vitamin is directly involved in blood clotting processes. A manifestation of its insufficiency in the body is a tendency to bleeding. A healthy person does not need to specifically introduce this vitamin into the body, but in cases where a medical need arises, it is possible to recommend the introduction of vegetables with food, where it is contained, simultaneously with vitamin K preparations. As for the rest of the vitamins, mainly B vitamins (B1, B2, B6, PP, biotin, choline), vegetables, fruits and berries are in many ways inferior to other products in terms of the content of these vitamins. However, in some vegetables and fruits, various vitamins of this group are present in sufficient quantities. So, leguminous vegetables are rich in them (beans, peas, beans, green pea), asparagus, turnips, peaches, cabbage, as well as potatoes, which in terms of vitamin B content are equivalent to such a product as black bread and wholemeal bread.
With a deficiency of B vitamins, there are disorders of the digestive function, hematopoiesis functions; the activity of the nervous system is disrupted - people become irritable, insomnia appears, neuromuscular pains (neuritis, myositis, radiculitis) are typical for this condition. Skin and mucous membranes are significantly damaged. The skin becomes dry, flaky, cracks and ulcers appear in the corners of the mouth and on the mucous membrane of the mouth. Often the mucous membrane of the eyes becomes inflamed, which is accompanied by painful sensations and lacrimation.
The value of vitamins for the body is enormous. Each of them, in addition to a specific, individual action, takes part in the metabolism - the metabolism of protein, fat, carbohydrates, mineral and water metabolism. Vitamins are necessary for the synthesis of enzymes - substances without which the basic life processes of the body are impossible. In some vegetables and fruits, a new vitamin has been discovered relatively recently, which is designated as factor u. It is believed that this substance prevents the development of duodenal ulcers and can give nice results in the treatment of this disease. The u factor is found in large quantities in cabbage juice, strawberry, potato juice.
The benefits of vegetables and fruits for health is very great, it is not for nothing that they are the basis of a healthy diet. Today we have to figure out what is the benefits of vegetables and fruits for our body.
So, you decided to take the path of a healthy diet, chose the right one, pay due attention, reduce to a minimum the use of foods containing, and finally began to pay attention to.
From an early age, we only hear - eat more vegetables, eat more fruits. What for? Nobody explains this, but in vain. Sometimes understanding the process makes you look at it from a different angle. For example, I have never been a fan of fruits. To some extent, I was lucky - I don't like sweets at all (probably, my excessive passion for them in childhood, and, accordingly, different diathesis and allergies), so I always treated fruits coldly. For some reason, the situation with vegetables was much simpler.
And, of course, like any child, I have heard a million times that you need to eat fresh fruits and vegetables, that they have a lot of vitamins, that they are very useful. So what? And nothing…
Everything changed radically when I learned why it is necessary to eat vegetables and fruits, and how it is connected with. A simple understanding that this is important for health was not enough for me, but the answer to the question - how exactly will this help my body, turned out to be key.
So, one of the main ones says: eat more vegetables and fruits! Let's see what it gives us, and what it consists of the benefits of vegetables and fruits.
Firstly, vegetables and fruits are really a storehouse of vitamins, minerals, and antioxidants necessary for the functioning of our body. The grandmothers did not deceive us, they just didn’t finish everything. The great benefit of these foods is that they contain much needed dietary fiber - fiber, which is an essential component of a healthy diet. It is she who guarantees good digestion and mood, protects against a number of diseases and helps to painlessly lose weight.
Nutritionists strongly recommend that you remember to accompany any meal with the use of fruits and vegetables. In this case, special attention should be paid to the use of green vegetables, which are rich in calcium, magnesium, iron, zinc and vitamins A, C, E and K (broccoli, Chinese cabbage, all types of lettuce, arugula, celery, cucumbers, zucchini and others).
Secondly, due to the fact that fruits contain sucrose, they are excellent substitutes for sweets, and in their natural form. Any cookie, candy, or brownie can easily be substituted for fruit or even sweet vegetables such as corn, pumpkin, sweet potatoes, or beets. You just need to show a little imagination - and a natural healthy treat will allow you to avoid harm from artificial sugar-coated foods.
There is one small but: if possible, avoid cheap fruit drinks, which contain more than 10% sugar, as well as fruits canned in syrup - these are additional sources of sugar that your body does not need.
Thirdly, whatever one may say, both vegetables and fruits contain a large amount of water that can supplement the amount of water that we drink per day to the norm. Just remember that even if for some reason you cannot drink the amount of water your body needs, try to eat fruits and vegetables throughout the day. Well, if you don’t remember, then the body itself will tell you, because a lack of fruit in your diet can cause severe thirst, quenching which with a large amount of water, we increase the load on the heart and kidneys.
And, finally, they are low-calorie foods, but at the same time remain quite satisfying, thanks to the fiber they contain, and are able to satisfy any feeling of hunger. However, do not forget that even when using them, the main thing should be observed - moderation.
Start using this simple rule of thumb in your diet and you will take a big step towards healthy eating... And also try to explain the importance of daily use vegetables and fruits to their children, and they may not have to look for these reasons for themselves in adulthood in order to return to a healthy diet.
One bowl of vegetable salad and a bunch of greens, as well as a couple of fruits (preferably one of them is citrus) - an indispensable minimum in the daily diet of every adult.
Useful properties of some fruits and vegetables:
A pineapple
Pineapple contains a bromelain-enzyme complex called a "fat burner". Regular consumption of pineapple heals muscle and joint pain. In addition, pineapple reduces blood viscosity, which makes it useful for prevention, as well as for hypertension.
Due to its beneficial properties, pineapple is useful for people of all ages, its regular consumption will preserve your health and beauty.
Watermelon
Sugars in watermelons are mainly represented by fructose, which prevails, and sucrose. Watermelon juice contains large amounts of pectin substances and is very valuable as a cholesterol-removing agent. Of the organic acids, malic and citric acids prevail. Watermelon is not very rich in vitamins, with the exception of folic acid. Watermelon juice is used for atherosclerosis, in folk medicine - for hemorrhoids.
Watermelon juice is a strong diuretic and has choleretic properties. It is indispensable for diseases of the kidneys and urinary tract, cardiovascular system, gallbladder and bile ducts.
The juice of the white pulp of the watermelon, which is located just under the crust, has an even more curative diuretic effect than the juice of the pink pulp. It can be mixed with apple juice that will give a pleasant and refreshing taste to the drink. But you should not drink more than 0.5 cups at a time, even in a mixture with another juice: it is too strong a remedy.
Watermelon juice is useful for chronic circulatory failure. In the case of this disease, as well as in diseases of the liver, kidneys, gallbladder, hypertension, it is good to arrange unloading watermelon days. It is advisable to prescribe them on the recommendation of a doctor, since the frequency and variation of such days depends on the patient's condition (from 2 times a week to 1 time in 10 days). During fasting day 1.5 kg of ripe, peeled watermelon is eaten - in 5 doses.
Eggplant
Eggplant lowers blood cholesterol. If you have - eat eggplant! They are also useful for liver, kidney and gout problems.
Bananas
Although bananas are practically not used in medicinal purposes, they are very tasty and healthy. Bananas contain the daily intake of vitamin B6, which increases hemoglobin levels and normalizes metabolism. Bananas are especially recommended for women taking oral contraceptives.
Cherry
This berry helps lower cholesterol and blood sugar and fat in the liver, lowers oxidative stress and increases the production of a molecule that helps the body to properly organize the absorption of fats and sugar.
According to doctors, the consumption of cherries can stop the formation of risk factors for heart and diabetic diseases - its action is aimed at improving the ability to neutralize destructive molecules produced in the body during the metabolic process.
Garnet
Pomegranate juice is a high-vitamin product, therefore it is recommended to drink it in case of exhaustion, anemia, atherosclerosis, respiratory infections, bronchial asthma, angina, radiation exposure.
The juice of sweet varieties of pomegranate has proven itself well as a remedy after previous infectious diseases and operations, and gastrointestinal disorders.
Sour varieties of juice help with diabetes.
If there are no special recommendations, then pomegranate juice appoint a glass with the addition of one tablespoon of honey three times a day.
Attention: pomegranate juice is contraindicated in case of gastric ulcer, gastritis with high acidity of gastric juice!
Grapefruit
Grapefruit has high dietary and medicinal qualities. Grapefruit fruits improve appetite, help normalize digestion processes and reduce liver functional disorders, lower blood pressure, and help restore strength in case of fatigue. The glycosides contained in grapefruit have anti-sclerotic properties.
Grapefruit fruits contain 90% water, 4-7% sugars, 1-2% organic acids, pectin substances. 100 g of grapefruit juice contains up to 45 mg of vitamin C, as well as vitamins B, D, R.
Grapefruit is rich in fiber, contains antioxidants - vitamin C and vitamin A. Grapefruit is one of the fruits and vegetables, the use of which reduces the risk of cancer and diseases of the cardiovascular system (coronary insufficiency, hypertension).
Potatoes
Potatoes contain all the substances our body needs - carbohydrates, amino acids, vitamins and salts of many metals.
In medicine, fresh potato juice is used as a remedy for the treatment of gastritis, stomach and duodenal ulcers, and constipation. Drink it and with. Baked potatoes help lower blood pressure, only they should be eaten with the crust.
It is recommended to rinse the mouth and throat with potato juice in case of inflammatory processes. And with sore throat and severe cough, potatoes are used for inhalation.
In folk medicine, freshly ground tubers are applied to the inflamed area of the skin in the treatment of burns, eczema, panaritium and non-healing wounds.
Potatoes are useful for diseases of the kidneys, cardiovascular system. If you have a stomach ache or acidity, drink potato juice. But avoid potato dishes for obesity, diabetes.
Strawberry
Strawberries normalize metabolism in the body, helps with cardiovascular diseases, diseases of the gastrointestinal tract - stomach ulcers, cholecystitis, pancreatitis, gallstones, intestinal infections, with diseases of the kidneys and urinary tract.
In folk medicine, strawberries were used as an antimicrobial agent for the treatment of vitamin deficiencies, gout and uterine bleeding. As an antiseptic, an aqueous infusion of berries is used, they rinse the throat with tonsillitis and the mouth with. Strawberry juice whitens and softens the skin.
Onion
Onions are rich in potassium, vitamin C, folic acid, gray. It contains up to 10% sugars, as well as proteins, fiber, calcium and phosphorus salts, some trace elements and essential oils. Both the onion and the onion contain provitamin A, vitamins B1, B2, PP. Moreover, all these vitamin riches are preserved in significant quantities even after heat treatment. 70 g of green onions fully satisfy the body's daily need for ascorbic acid.
Onions stimulate gastric secretions. With diseases of the gastrointestinal tract, liver and kidneys, it is dangerous to eat onions.
Raspberries
Ripe raspberries per 100 g contains 87.0 g of water, 0.8 g of proteins, 9.0 g of organic acids; 224 mg potassium, 19 mg sodium, 40 mg calcium, 37 mg phosphorus, 22 mg magnesium, 1.6 mg iron, 0.20 mg provitamin A, 0.02 mg vitamin B1, 0.05 mg vitamin B2, 0.60 mg of vitamin PP, 25 mg of vitamin C. There are also cobalt, copper, manganese, folic acid in raspberries; the content of vitamin P in it reaches 40 mg, tannins - 0.3 g.
Raspberries are useful for anemia, diseases of the gastrointestinal tract, atherosclerosis, kidney disease, hypertension. Raspberry phytoncides destroy yeast and mold spores.
For a long time, traditional medicine has used raspberries and raspberry juice as antipyretic and diaphoretic. The ability to bring down the temperature of raspberries is due to salicylic acid, which is contained in it in a fairly large amount.
A decoction of raspberry branches was used for annoying coughing.
Attention: raspberry juice is not recommended for gout and some kidney diseases (for example, with urine acid diathesis). May cause severe allergic reactions!
Carrot
Carrots are useful for kidney and liver diseases, hypertension, salt deposits and constipation. And with colitis, exacerbation of peptic ulcer disease - is contraindicated.
Carrots improve appetite, digestion and tooth structure. Breastfeeding mothers are advised to drink up to 0.5 liters of carrot juice - it makes milk better. Children are given this juice already in the first month of life as a means that improves the development of the body.
Carrots are also an excellent healing agent for stomach and duodenal ulcers. It is very important that its juice increases the body's resistance to infectious diseases... It strengthens the nervous system and is perhaps unmatched for energy boosting. In addition, this juice is extremely necessary for our eyes to improve vision. Do not forget: carotene, for which carrots are so valuable, is absorbed by the body only together with fats. Pour sour cream over the carrots, and preferably vegetable oil.
Cucumbers
Cucumber contains vitamins (C, B1, B2, PP), sugar, mineral salts. In addition, cucumber juice cleanses the body, removes toxins and toxins. Experts note that potassium, which is present in cucumbers in significant quantities, normalizes blood pressure, has a beneficial effect on the work of the heart, and promotes the removal of fluid from the body. , present in cucumbers in an easily digestible form, is essential for proper functioning. Sulfur contained in cucumbers improves the condition of human teeth, nails and hair. As a result of numerous studies, it has been established that cucumbers contain: compounds of fluorine, zinc, molybdenum, as well as iron and aluminum, folic acid. In addition, an enzyme similar in nature to was found in cucumbers. This circumstance is important for people with diabetes.
Walnuts
Walnuts contain a lot of vitamins: C, A, E, group B. Recommended for chronic constipation, atherosclerosis, diseases of the cardiovascular system, liver, anemia, obesity. For and enterocolitis refrain from using them!
Parsley
Useful properties of parsley - the ability to drive with dropsy, have a diaphoretic and choleretic effect, alleviate the condition with kidney stones, hypertension, polyarthritis and other diseases
Parsley is useful for urolithiasis, but in acute kidney disease it must be excluded from the diet.
Its medicinal properties are explained by the presence of a complex of vitamins and mineral salts, which are in an optimal ratio.
Tomatoes
They contain potassium (good for the heart, helps to remove excess fluid from the body), magnesium (helps the body to adapt to the cold), iron (recommended for anemia), zinc (necessary for the growth of skin cells, hair and wound healing), calcium (strengthens bones ), phosphorus (participates in metabolic processes). Tomatoes contain a large amount of organic acids that our bodies need to function properly.
Tomatoes contain (and in different quantities) quite a lot of vitamins - B1, B2, B3, B6, B9, E, but most of all vitamin C. 100g of ripe tomatoes cover a quarter of an adult's need for it.
Tomatoes heal not only the body, but also the suffering soul. They contain "ready-made" serotonin, called the hormone of happiness, and tyramine, an organic compound that is converted into serotonin in the body. Thanks to this, tomatoes improve mood, and in stressful situations they work as antidepressants.
Radish
Radish improves digestion. Not recommended for peptic ulcer disease, gastritis, liver and kidney disease, gout (as it promotes the deposition of salts). The same can be said for the radish.
Beet
The beneficial properties of beets are due to the presence in root crops of various vitamins (C, group B, PP, etc.), betaine, mineral substances(iodine, magnesium, potassium, calcium, iron, etc.), bioflavonoids. It is used as a tonic, improving digestion and metabolism.
Beetroot helps the body to absorb vitamin B, and it itself contains many vitamins.
Boiled beets, beet broth - etc. Raw beet juice is beneficial for hypertension.
Plum rich in vitamins, organic acids, mineral salts. For constipation, prunes are recommended.
Pumpkin and pumpkin juice with honey will help you sleep.
Yaboloks
Apples contain pectins, phytoncides. For diabetes and obesity, sour varieties are recommended, and for gout, cardiovascular diseases, and a tendency to stone formation - sweet ones.
The peel of the apple contains a large amount of antioxidant, which together with vitamin C prevents free radicals from having harmful effects on the body. The insoluble fiber in apples prevents constipation and flushes harmful substances out of the body, thereby reducing the likelihood of colon cancer.
An apple helps to normalize digestion.
In addition, apples strengthen the immune system and help maintain a constant blood sugar level. Apples are best eaten raw, but after a little cooking they retain most of their nutrients.
Modern scientists are proposing a new rule for a healthy diet - eight servings of vegetables and fruits daily. But nutrition expert and obesity researcher Zoe Harcombe assures that the myth about the benefits of fruits and vegetables is too hyped.
Of course, the vegetables and fruits are tasty and colorful and go well with any meal. However, in terms of health and digestion, they have little to offer, the author argues.
According to Harcomb, the advice to consume vegetables and fruits eight servings a day only exacerbates one of the biggest mistakes in the field of health, writes The Daily Mail.
In particular, the author relies on data that were obtained during a European study that covered 300 thousand people from 8 countries. It has been argued that people who eat eight or more servings of fresh food a day are 22% less likely to die from heart disease.
However, during the time of the study, 1,636 participants died of heart disease, which is 0.5%. A smaller proportion of the deceased belonged to the group of subjects who ate more vegetables and fruits. However, as the researchers noted, these people could lead in general healthy image life, how to be less inclined to smoke, eat less processed foods, be physically active.
So what you shouldn't do is “jump” from connection to cause. It is not worth arguing that “eating more fruits and vegetables lowers the risk of dying from heart disease,” says Harcombe.
This idea is confirmed by another 8-year study in which half a million people took part. It has shown that fruits and vegetables do not protect against breast, prostate, bowel, and lung cancers. The consumption of these foods has no effect on the likelihood of developing this disease.
The myth about the miraculous properties of vegetables and fruits was born in 1991 as a marketing campaign by the US National Cancer Institute and has achieved great success, says the researcher.
People believe that fruits and vegetables are extremely rich sources of vitamins and minerals. However, the truth is that out of the existing 13 vitamins, fruits can only provide us with enough vitamin C. They also contain vitamins A and K1 - but our body can get them only if they are mixed with fats, for example, butter or olive oil. Together, A (retinol) and K2 can only be found in animal products.
In terms of minerals, fruits are a good source of potassium, iron and calcium, but meat, fish, eggs and dairy products are definitely higher in the latter two. By the way, there is much more vitamin A in the liver than in an apple.
Harcombe cautions that adding five, especially eight servings of fruits and vegetables to the diet can be counterproductive. After all, fruits contain a lot of fructose, which is not metabolized by the body in the same way as glucose. It's a biochemical fact that few people agree to believe - fructose is sent to the liver and fat is stored there.
Another traditional argument in favor of fruits and vegetables is that they are "a source of antioxidants." According to this theory, we need as many antioxidants in our diet as possible so that they can resist the oxidants that damage our cells.
Another common dietitian directive is to consume less fat. Of course when it comes about artificial trans fats in cakes and cookies, they should be prohibited. But in pursuit, one should not demonize natural fats, which are found in eggs, fish and meat, the expert says.
As for the healthier dietary fiber, the human body cannot digest it at all, says Harcombe.
Finally, the author offers his own list of useful products. to include in your diet. This is the liver, which has enough of all vitamins and minerals, sardines - where there is vitamin D and calcium, eggs - vitamins A, B, D, E and K, as well as iron, zinc, calcium, etc.
Seeds will also be useful. which will give you magnesium, zinc and vitamin E, and dark green vegetables rich in vitamins C, K and iron - broccoli or spinach. For calcium and vitamins A and D, you should drink milk, and from oatmeal you get magnesium, zinc and vitamin B. Magnesium, along with zinc, is also found in cocoa.
The benefits of fruits and vegetables are undeniable, but there are a number of misconceptions worth knowing and reckoning with.
The misconception about the benefits of organic products
The so-called organic fruits and vegetables that are grown on organic farms contain more vitamins than those that are grown in the usual way.
The main advantage of fruits and vegetables, so called organic farming, is that organic fruits and vegetables contain fewer nitrates and pesticides.
However, it was not found that any increase in the amount of minerals, trace elements and vitamins with this method of cultivation. Organic farming does not affect the biological value of vegetables and fruits.
The frozen food misconception
Frozen vegetables contain fewer vitamins than fresh vegetables
Researchers from the Austrian Consumer Society compared the nutritional value of frozen and fresh vegetables imported in winter from Italy, Turkey, Spain and Israel. The vitamin content of frozen peas, cauliflower, beans, corn and carrots was higher than imported fresh vegetables. It should be remembered that fresh vegetables, available in stores in winter, are most often imported from southern Europe or North Africa and contain much less vitamins and minerals than local vegetables in season.
The results of such studies serve as the basis for the development of dietary recommendations. For example, in the UK, frozen and canned vegetables and fruits are included in the set of foods that are recommended to be consumed daily in winter.
Frozen fruits and vegetables, if they were not subjected to additional freezing and thawing, were stored in accordance with the rules, almost equal in quality to fresh ones, confirmed the Doctor of Medical Sciences of Russia Boris Sukhanov during an online conference in RIA Novosti. What's more, the researchers believe that in winter, fresh-looking vegetables, which travel a long way before they reach the counter, are practically free of vitamins and minerals. Frozen vegetables, on the other hand, are usually processed within a few hours after being harvested, and their nutritional value is preserved.
Quick-frozen vegetables are practically not inferior to fresh ones in their nutritional value and in the content of water-soluble vitamins. The freezing process (we are talking about an industrial process, which is a sharp decrease in temperature) is sufficiently developed and allows you to preserve vitamins, minerals, trace elements and dietary fiber in vegetables. Freezing leads to a slight decrease in the initial level of only vitamin C - ascorbic acid. The content of vitamins B1 and B2 in frozen foods does not change.
Sometimes it is much better to use frozen foods than to buy sluggish fruits and vegetables that have been kept in the refrigerator for several days.
The freshness misconception
Fresh and boiled vegetables and fruits contain the same amount of vitamins.
Of course, the content of vitamins B1, B6, folic acid or vitamin C partially evaporates during heat treatment. Therefore, eating fresh, raw fruits and vegetables on a regular basis is very beneficial. However, this is not always the case, since there are, for example, such useful substances as carotenoids contained in carrots, tomatoes, etc., which can be absorbed much better if these vegetables are heated in oil.
But the longer the cooking process was, the more vitamins and minerals will be lost: up to 40% of nutrients are lost during prolonged boiling of vegetables in water. Therefore, to preserve vitamins in vegetables and fruits, fast cooking methods are always recommended or, best of all, steam cooking.
The vitamin misconception
Many people mistakenly believe that the white veins and stalk of lettuce or cabbage are the parts that contain the most vitamins.
Most often, vitamins are concentrated in those parts of fruits and vegetables that are more intensely colored. In lettuce, therefore, these are green leaves.
If you want to get a lot of vitamins, you should give preference to brightly colored vegetables and fruits: yellow melon, carrots, apricots, mangoes, red, yellow and green bell peppers, broccoli. All red, orange and green vegetables are rich in carotenoid pigments, which, when combined with vitamin C, protect us from the harmful effects of free radicals.
The raw food misconception
Eating too many raw fruits and vegetables is very beneficial and may not cause digestive problems.
Crude fiber is important for digestion, and vitamins are supplied to the body with unprocessed fruits and vegetables. However, everything is good in moderation. Too much raw vegetables in your diet can cause bloating, heartburn, and other problems. The optimal ratio of raw and cooked vegetables and fruits is 2: 3, in extreme cases 1: 1.
In order to facilitate digestion, it is recommended that when eating raw fruits and vegetables, take time to chew them slowly. Or use fresh fruits and vegetables in the form of mashed potatoes, smoothies, as part of cocktails or pureed cold soups. An example of such a mashed cold soup is gazpacho.
If raw fruits cause digestive problems, train yourself to eat them 15-20 minutes before meals, and not after, as is customary. Fruits that enter our bodies after eating are blocked in the intestines and fermented there, causing bloating. Fruits eaten before meals easily pass through the intestines and do not linger in it, so the likelihood of their fermentation is significantly reduced.
If the advice to eat fruits before meals does not help you to avoid problems, try baking or steaming fruits and vegetables, when cooked, the dietary fiber softens and is less irritating to the intestines.
The misconception about the benefits of all fruits
All fruits are equally healthy and low in calories.
This is not entirely true. You have not noticed why many diets allow you to eat any vegetables other than grapes and bananas. Their caloric content is, respectively, 70 and 89 kcal per 100 grams. This is not a small amount, considering that we are not limited to 100 grams of fruit per day. In addition, these fruits contain a lot of sugars, which are quickly deposited in the form of fat deposits when they are in excess.
Citrus fruits, green apples, pineapples will be more useful for the figure. Grapefruit and pineapple, besides being very tasty, contain substances that help break down fat faster.
When buying fruit, don't forget about the other side of the coin, such as pesticides and various coatings that give them shine. Wash fruit thoroughly with a brush underneath hot water and buy them from trusted people.
Misconceptions about the benefits of juices.
Juice is natural and useful product, so you can drink it as much as you like.
1. The fact is that there is a lot of sugar in juice and juice drinks. Experts have found that the sugar content in them can sometimes go up to six teaspoons of sugar in a 250-gram package. Therefore, they are high in calories. Thus, a liter of grape juice contains about 1100 kilocalories, and a liter of apple juice contains about 900. Besides, most juices increase appetite. And all this, as we understand it, contributes to the addition of extra pounds. Plus, consuming too much sugar can lead to diabetes.
2. Some of the drinks say they are "no added sugar" or "low sugar". But in this case, one should not delude oneself either - sugar in them is replaced by artificial sweeteners - saccharin, aspartame (E951), acesulfame-K (E950), which, although they do not contain extra calories, are still no better than sugar.
3. In addition, the juice contains a lot of acid, which contributes to the destruction of tooth enamel. In addition, very acidic juices bind calcium and remove it from the body, therefore, with osteoporosis, such juices should be used very carefully.
4. Drinking too much juice can lead to chronic diarrhea.
5. Also, do not forget that there are contraindications to the use of juices, for example, ulcerative colitis, gastritis with increased secretory activity, pancreatitis, peptic ulcer and others.
The misconception about the possibility of losing weight on fruits.
You can lose weight by eating only fruit.
Actually. Naturally, fruit is better than a hamburger. But not every fruit automatically becomes a nutritious food. The sweeter it is, the more fructose it contains. And, judging by the results of new research, it is deposited on the waist and hips in the same way as white sugar.
What will really help? Grapes, cherries and bananas are very high in sugar, so these fruits are best eaten in moderation. But apples and citrus fruits, really, you can eat as much as you like. On the contrary, they satisfy hunger, and after having a snack before dinner an apple, you can calmly eat much less at the table than you intended to.
Based on materials from the Internet.
Original post and comments on
ABOUT useful properties fruit everyone knows from childhood. They contain a minimum amount of calories, and therefore are very actively used in the preparation dietary menu... Fruits are rich in vitamins, and therefore enhance human immunity. Fruits are equally useful for the heart and blood vessels - especially apples, apricots and citrus fruits. But it is better to drink fruit juices only those that do not contain preservatives.
Beneficial features
Fruits contain bioflavonoids necessary for the normal functioning of all body systems, they normalize blood pressure, increase the elasticity of the walls of blood vessels, and promote the elimination of free radicals.
One of the varieties of bioflavonoids are catechins, which are useful for the functioning of the cardiovascular system; these components also help fight headaches and cancer cells.
Most fruits contain pectins - substances whose action is aimed at normalizing the functioning of the intestines. Fruits contain vitamins, pomegranate contains almost all macro- and microelements, many fruits have a low energy value.
Harmful properties
Fruits bring not only benefits, but also harm, as a result of their use, the secretion of gastric juice is stimulated, which leads to the mobility of the stomach walls and an increase in the feeling of hunger.
Fructose is transformed into acetyl-coenzyme A, which enhances the processes of fat deposition. Eating large quantities of fruit leads to metabolic disorders, hypertension, atherosclerosis, diabetes mellitus.
Overuse of oranges can provoke allergies and gastrointestinal disorders, acid has a damaging effect on tooth enamel. Apricots, peaches and nectarines are also difficult to digest and should be eaten separately from other dishes.
Bananas take a long time to digest, from the presence in the diet in large quantities threatens varicose veins and thrombophlebitis. Watermelon absorbs all harmful substances from the soil, water and air, it is recommended to eat it 2 hours before or after a meal, it is not recommended to combine the fruit with bread.
Before eating, all fruits must be thoroughly washed, only ripe fruits should be bought, green ones can provoke an upset stomach.
Apples- the most common and accessible for Russians (and not only) fruits, containing 16-24% of sugars, fiber, pectins, minerals, vitamins, organic acids and other biologically active substances.
Apples are healthy fruits for the heart, they are low in calories and practically do not contain harmful substances. Due to the high content of dietary fiber (2.0 g / 100 g), pectins (1.0 g / 100 g), apples contribute to the elimination of many toxins from the body and prevent the conversion of carbohydrates into fats.
In apples, the peel is perhaps the most useful. Scientists at Cornell University (USA) have convincingly proved that the peel contains substances that have powerful anti-sclerotic, antihypertensive and antitumor effects. But don't forget to wash your apples thoroughly!
Speaking about which fruits are good for the heart, one cannot fail to mention apricots... They are rich in sugars (dried - up to 80%), organic acids, dietary fiber (1.8 g / 100 g), including pectins.
What else these fruits are useful for is their high content of vitamins, minerals (especially potassium - about 300 mg%, phosphorus, iron and magnesium). Experts at the Zurich Nutrition Institute have come to the conclusion that apricots are essential in nutrition, especially for knowledge workers.
Researchers believe that the longevity of the Hunza people, who live on average for more than 100 years, is due to the nature of their food - they feed mainly on apricots and whole grains of wheat and barley. Dried fruits with seeds (apricots) or without (dried apricots) are very useful.
Why citrus fruits are useful for the body
Citrus(oranges, lemons, grapefruits, tangerines) are surprisingly useful, they are rich in vitamin C (in grapefruit - up to 60 mg / 100 g, in lemon - up to 50 mg / 100 g), they contain a small amount of beta-carotene, vitamins A, P, PP, B1, B2, flavonoids, phytoncides, trace elements (K, Ca, Mg, P, Fe).
But when the fruit is stored, vitamin C is destroyed. Especially biologically rich active substances peel of lemons.
What other benefits of these fruits for the body? Citrus fruits are low in calories, they improve digestion, activate metabolic processes, and normalize cholesterol metabolism.
In fruits (namely in fruits, and not in juice) - a large amount of fiber and pectins, which improves bowel function, promotes binding in the intestine and excretion of harmful substances and reduces putrefactive processes in the colon.
Citrus fruits improve blood circulation (blood flow) and microcirculation in the vessels of the heart, in the blood capillaries, in the peripheral vessels (including the vessels of the genital organs), arms and legs. This improves performance and helps prevent cardiovascular disease.
What fruits are more useful than others? Grapefruit, of course! Two whole grapefruits help lower blood cholesterol levels and normalize its metabolism: lowering the "bad" cholesterol and increasing the "good" cholesterol.
Knowing how fruits are useful for the body, we must not forget about some of the nuances. For example, you should not mix fruits with other foods, as this disrupts the digestion process. It is best to eat fruit in the morning on an empty stomach. Don't eat fruit for dessert. You can eat fruit no earlier than 3 hours after lunch or 1-1.5 hours before it.
Features of the pomelo:
- It has a beneficial effect on the cardiovascular system. Potassium strengthens the heart and blood vessels, normalizes blood pressure, heart rhythm.
- Strengthens immunity, improves resistance to viral and colds... Ascorbic acid speeds up the healing process, improves human well-being. Using the fruit for prevention reduces the risk of seasonal illness.
- Increases hemoglobin, relieves anemia.
- Reduces the level of bad cholesterol. Vitamin E helps to cleanse blood vessels from plaque, which reduces the chances of atherosclerosis and its complications - heart attack and stroke.
- Improves metabolic processes in the body. Lipase promotes the breakdown of proteins. Fiber stimulates the removal of toxins.
- It fights against oncological neoplasms, it is an excellent prophylactic agent against tumors. Lemonoids prevent cancer cells from multiplying.
- Strengthens bone tissue... Calcium contributes to quick recovery from fractures.
- Improves mood, improves tone. Essential oils increase efficiency and concentration.
- Promotes weight loss. Low calorie content and the ability to quickly saturate the body allows the use of pomelo in dietary nutrition.
- Makes tooth enamel stronger. Ascorbic acid and calcium reduce gum bleeding.
- Promotes the removal of phlegm in respiratory diseases (cough, asthma).
- Improves skin condition, makes it elastic.
The benefits and harms of fruit juices
Speaking about the benefits and dangers of fruit juices, you should clarify which products are meant - ready-made (store) or natural (freshly squeezed).
Fruit and vegetable juices are certainly healthy if they are made from freshly plucked fruits and vegetables and are immediately consumed. Alas, most fruits and vegetables come from afar, are harvested unripe, ripen on the way and in storage, and chemicals are used.
The season of fresh vegetables and fruits is in full swing, which means it's time to increase their amount in the diet. For added motivation, ELLE asked Nutrilite nutritionists to share 5 undeniable benefits and benefits of fruits and vegetables.
1. What are the benefits of fruits and vegetables? It's no secret that they contain many vitamins: carrots are a source of beta-carotene (a precursor of vitamin A), Bell pepper, black currant and kiwi - record holders for vitamin C content, spinach, sorrel and pumpkin are rich in vitamin K, and cauliflower and green peas are rich in folic acid. In addition, most fruits and berries (especially dark red and of blue color) are rich sources of bioflavonoids - vitamin-like substances that act both independently and in combination with vitamin C.
2 ... Of course, vitamins are not all the beneficial components found in fruits and vegetables. For example, minerals play a very important role - calcium and phosphorus are important building blocks for bones and teeth. Ascorbic acid from fruits and berries helps iron, a mineral essential for blood formation, to be better absorbed from other food sources. Fruits and vegetables are rich in sodium, potassium, magnesium, copper and other minerals that are beneficial to the body.
3. We often hear about antioxidants, but what are they for and where to get them? Antioxidants naturally protect our bodies from free radicals from oxidative processes. These free radicals damage cell membranes and contribute to the development of disease. Today, their role in the mechanisms of aging, in the development of atherosclerosis, diabetes, systemic diseases and many other pathological conditions has already been confirmed. Antioxidants, on the other hand, are on guard for our health, and you can get them in large quantities from the same healthy vegetables and fruits. The most important antioxidants are three vitamins:
- Vitamin A - with it, the skin looks healthy and smooth, the vessels retain their elasticity, the mucous membranes of the respiratory and urinary tract resist infections well. This vitamin is also necessary for our eyes: visual sensation, color perception, twilight vision. Vitamin A precursors (beta-carotene and other carotenoids) are found in large quantities in carrots, tomatoes, sea buckthorn, bell peppers, apricots, green onions, sorrel, and spinach.
- Vitamin E slows down the oxidation of fats and the formation of free radicals that destroy cells, prevents blood clots, has an anticarcinogenic effect, strengthens the immune system, is essential vitamin for the reproductive system. You can find vitamin E in lettuce, mint and nettle leaves, asparagus, celery tops and green peas, in sea buckthorn and broccoli.
- Vitamin C affects the functioning of the circulatory and immune systems, protects hemoglobin, preventing it from being oxidized, maintains iron stores in the body, and normalizes cholesterol levels. Large doses of this vitamin are used as an "ambulance" for acute allergic diseases, and regular intake of ascorbic acid in normal doses reduces the overall allergy of the body. Vitamin C is found in abundance in black currants, rose hips, bell peppers, sea buckthorn, dill, parsley, cabbage, sorrel, green onions, tomatoes, rowan berries, strawberries, lemons and oranges.
4. Few people know that, in addition to vitamins and minerals, healthy fruits and vegetables also contain phytonutrients that protect the body from the harmful effects of the environment. Phytonutrients are different and are found in different fruits, vegetables and berries, so it is important to eat colorful plant foods every day to get the full range of nutrients.
5. The recommended intake of healthy vegetables and fruits is 600 grams per day, and it should be a variety of foods. Of course, a person with a modern rhythm and lifestyle rarely manages to satisfy the need for vitamins and minerals only at the expense of food - and in this case, special nutritional supplements come to the rescue. Where did they come from? In 1934, Carl Rehnborg, the American chemist who founded the Nutrilite brand, invented the first nutritional supplement, VITA-6, with six vitamins. Since then, for over 80 years, vitamin supplements have been our faithful companions and helpers.
