Fruits and vegetables are not only essential in the diet of children but in that of the whole family. Its consumption reports numerous health benefits, prevents the appearance of different diseases and provides us with a good part of the vitamins and minerals we need.
Unfortunately, in Spain only 11% of adults consume the five servings of fruits and vegetables recommended by the WHO. However, bad habits at the table end up taking their toll. One way to increase your consumption is to be aware of the benefits they bring us.
5 good reasons to include fruits and vegetables in the family diet
1. They improve intestinal health
Including fruits and vegetables rich in fiber in the family diet such as apple, pear, kiwi, broccoli, eggplant or cucumber improves intestinal transit and helps eliminate toxins that accumulate in the intestines. A study carried out at the universities of Melbourne and York found that consuming green leafy vegetables such as spinach, chard or arugula protects the intestinal flora and promotes their replication, while preventing the growth and colonization of harmful bacteria in the intestine.
2. Increase energy
Fruits and vegetables are an excellent natural source of energy, which is because they contain vitamins and minerals such as vitamin B3, B6 and B12, potassium and magnesium, which stimulate the nervous system. Including foods rich in tryptophan such as bananas and avocados in the family diet favors the production of serotonin at the brain level, a neurotransmitter that generates a pleasant sensation of well-being.
3. Regulate cholesterol
Eating fruits and vegetables daily provides us with a large amount of fiber, which allows us to reduce cholesterol and triglyceride levels. A research conducted at Pennsylvania State University found that eating an avocado a day can lower LDL cholesterol levels. This beneficial effect is due to the omega 3 fatty acids that this fruit contains, the same positive effect that we obtain when we eat oily fish and nuts.
4. They have an antioxidant effect
Antioxidants are a type of molecule that acts by delaying or preventing the oxidation process in cells since they neutralize the action of free radicals, which are mainly responsible for aging and the appearance of diseases such as cancer. Fruits and vegetables are rich in natural antioxidant agents and vitamins with antioxidant action such as vitamins A, C and E. These are concentrated in tomatoes, carrots, onions and garlic, and squash.
5. They promote psychological well-being
Fruits and vegetables also enhance psychological health. A study conducted at Harvard University found that including green leafy vegetables, berries, oranges, and red and orange vegetables like carrots, protects memory and supports cognitive skills. Also, fruits like bananas, blueberries and avocados, and vegetables like kale, rich in potassium and antioxidants, stimulate concentration, which is particularly beneficial for children with ADHD. Another study conducted at the University of Otago found that adding fruits and vegetables to the diet also makes us feel more vital, motivated, and in a better mood.
