1. Identify the benefits of fruits and vegetables by color
Each color of fresh fruits and vegetables represents a type of Phytonutrient - natural nutrients concentrated in the skin that create color, aroma and flavor for vegetables and fruits, which are very beneficial for our health. .
Green: from green cabbage, lettuce, kale, green tea, etc. contains a lot of lutein and zeaxanthin, which help protect vision and reduce the risk of cataracts, one of the causes of blindness. blind.
Red: from tomatoes, red onions, beets, sugar beets, etc. contains the compound Lycopene, which helps radically reduce the risk of cardiovascular disease.
Orange: from carrots, orange sweet potatoes, pumpkins, etc. is a bank of beta-carotene. They stimulate the antibody system to work actively, maintain skin, help keep bones healthy and have good eyesight.
White: from onions, garlic, white radish... contains Allicin, which helps stop the growth and proliferation of cancer cells.
Yellow: from yellow bell peppers, lemons, yellow sweet potatoes, etc. contains a lot of vitamin C, which supports antibodies.
Purple: from purple onions, eggplant, purple cabbage,... has the ability to both fight cancer and reduce the aging process, maintaining youth.
2. Nutritional needs for fruits and vegetables every day
According to recommendations of the Vietnam National Institute of Nutrition, every day an adult needs to provide 25-30g of fiber, equivalent to about 300g of vegetables and 200g of fruit. So for each main meal, you must eat 100g of vegetables - that is, 1 cup full (not containing water) of vegetables or gourds, squash, cucumbers, tomatoes... With fruits, you must also eat the skin, segments, and flesh. only have fiber, not just drinking juice.
In addition, for young children who have just learned to eat solid foods until they are one year old, gradually increase their intake from 1 teaspoon of vegetables/meal to 2 teaspoons/meal; Children 1 - 2 years old: 30g vegetables/meal; Children > 2 - 5 years old: 50g vegetables/meal. For overweight and obese children, they need to increase the amount of vegetables and fruits every day. You should eat a lot of vegetables boiled, cooked in soup, salad, and eaten at the beginning of meals to create a feeling of fullness.
3. Prioritize foods from fresh fruits and vegetables
Most people today cannot get enough of the above vegetables and their meals do not ensure the full color of vegetables. The reason is due to concerns about fruits and vegetables being less fresh or of poor quality.
