Fruit and vegetables - how much and which ones to choose?

According to a European study on fruit and vegetable consumption, 1 in 3 Europeans does not eat any fruit or vegetables during the day. That is a fairly decent result, considering the statistics in Poland, where only 9% of Poles eat the recommended amount of this food group daily.

How many fruits and vegetables should we eat?

Simply put – a minimum of 400 g per day. However, this does not mean that we should eat a whole bowl of strawberries (though that probably wouldn't be too hard 😊) or several tomatoes all at once. The optimal approach is to enrich every meal with a portion of vegetables (we should eat more of these due to their lower sugar content) or fruit. Roughly speaking, this means 4-5 times a day.  

You hear a lot about how fruits and vegetables are healthy, but do you know why?

They are rich in fiber, magnesium, and potassium, among other things, and are also low in sodium. The fiber they contain, especially its soluble fractions, increases the excretion of bile acids and cholesterol, thereby lowering its concentration in the serum and reducing the risk of cardiovascular disease. They are also a source of antioxidants (vitamins E and C, carotenoids, and flavonoids), which act as antioxidants and inhibit the oxidation of LDL cholesterol (one of the first stages in the development of atherosclerotic plaque). It’s a no-brainer. But which ones should you choose?

Ideally, those with the highest nutritional value

• Green leafy vegetables, such as spinach, arugula, or lettuce – are a treasure trove of antioxidants. They are also a source of iron, which, among other things, acts as an oxygen carrier. Together with potassium, they ensure proper oxygenation of brain cells. Green leafy vegetables have the best-documented impact on the prevention of cognitive disorders such as dementia or Alzheimer's disease. It is therefore worth increasing their amount in your diet by preparing, for example, colorful salads or green smoothies – delicious! However, remember to also add a product rich in vitamin C (e.g., bell peppers, citrus fruits, parsley) to your meal to make the most of their benefits.
• Cruciferous vegetables, such as cauliflower, broccoli, Brussels sprouts, cabbage, and kale – are particularly rich in vitamin A, folic acid, and a biologically active compound called sulforaphane, which has strong anti-cancer properties. Furthermore, they protect cells against DNA damage and are characterized by antibacterial and antiviral properties.
• Allium vegetables: garlic, onion, chives, and leek – contain phytoncides, which have bactericidal effects, thereby supporting the immune system in fighting microbes. In addition, they are rich in vitamins C and E, as well as sulfur, selenium, and dietary fiber. The latter supports a healthy gut microbiota.
• Fermented vegetables, such as cabbage, cucumbers, radishes, cauliflower, or carrots – Natural fermented foods contain lactic acid bacteria, which promote the growth of beneficial microbiota while inhibiting the development of harmful strains. In doing so, they support the human immune system.
• Berries, such as raspberries, wild strawberries, bilberries, blueberries, blackberries, currants, strawberries, chokeberries, grapes, cranberries, or gooseberries – despite their small size, are incredibly valuable for our health. They are rich in antioxidant vitamins (e.g., C, A, and B-complex), minerals, and polyphenols. These protect against free radicals, which damage the nervous system and accelerate the body's aging process, among other things. Consuming at least two servings (two cups) per week will have a positive impact on protecting the nervous system, which is most vulnerable to oxidative stress. Don't just reach for them in the summer! Out of season, frozen fruits are an excellent choice. Low temperatures do not cause significant loss of vitamins and bioactive compounds.