Fruit and veg contain many health-boosting substances including vitamins, minerals, phytochemicals (plant nutrients), fibre, potassium and water. It’s the combined effect of all these ingredients, and their additive effect when taken together, that make them so good for us. When you take a supplement, you are missing out on some of the other benefits like fibre and phytochemicals. So for maximum nutrition it is best to eat fruits and vegetables.
|Dinner||Add lots of different colours to your dinner plate…try including at least two different coloured vegetables or salads or adding some colourful beans or vegetables into sauces and soups|
|Interested in desert? Why not try…||
|Good snacking ideas include…||
Antioxidants have disease-fighting properties that protect cells from damage by free radicals, the substances produced by environmental pollutants.
Antioxidants help to keep the immune system healthy and reduce the risk of certain cancers and other diseases.
As their name suggests (vitamin), they are vital for health.
vitamins are complex chemical substances contained mainly in food.
Most vitamins cannot be made in your body, so they must be acquired by food. That is why they are considered ‘essential’.
Thay help the body to break down and metabolise proteins, carbohydrates and fats.
Certain vitamins are also involved in producing blood cells, hormones, genetic material and chemicals in your nervous system.
Fruit and vegetables are naturally a good source of many different forms of fibre.
- To control blood glucose levels.
- Keep your bowels regular.
- Promote the bacteria in our gut by feeding them!
- Reduce blood cholesterol.
- To keep the bowel healthy and reduce the risk of colon cancer.
Berries are naturally very low in calories and have one of the best calorie-to-fibre ratios! Research shows that berries are among the fruits highest in antioxidant content and that they contain phytochemicals that help protect us against disease. They tend to be rich in ellagic acid which is thought to suppose the immune system and they contain anthocyanins which help protect against aging, damage to the body from environmental pollutants and heart disease. Berry good all round…
Did You Know?
- Phytochemicals are compounds naturally present in fruit that give them their characteristic colour, taste, texture and smell.
- Pineapples are eaten in Hawaii as a delicious cure for digestive problems.
- Melons are closely related to cucumbers, courgettes, pumpkins and marrows.
- To get the same amount of vitamin C in half a red pepper, you’d need to eat 2 oranges, 3 kiwis or 40 cherry tomatoes!
- Phytochemicals are plant components that help keep plants healthy while growing. They are thought to protect us against disease and boost our immune system.
- For a long time the tomato was believed to be poisonous and it was not until the 18th and 19th centuries that it began to be widely appreciated.
- China is the top Aubergine producer in the world.
- Christopher Columbus and his crew may have been the first europeans to see the pineapple on the island of Guadeloupe in 1493.
- Strawberries are the only fruit with seeds on the outside!
- Blueberries contain 50% more antioxidants than strawberries, 100% more than oranges and 400% more than broccoli and spinach.