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Due to their nutritional and health benefits, it's recommended that fruit and vegetables form the basis of your diet, with a minimum intake of five portions each day - about a third of your daily food consumption. Currently the UK averages two to three portions a day, so we're falling well short of the benefits they can provide.
Fruit and vegetables should be incorporated into every meal, as well as being the first choice for a snack. Population studies have shown that people who eat a lot of fruit and vegetables may have a lower risk of chronic disease, such as heart disease and some cancers. Health benefits can be gained from fresh, tinned (in natural juice), frozen, cooked, juiced or dried versions. Potatoes don't count though, as they're a starchy food.
How many do you eat per day and what kind of fruit and vegetables you eat?
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Boiled or steamed?
Although fruit and vegetables are packed with vitamins and minerals, many of these essential nutrients can be easily destroyed by heat when cooking and during food preparation. Water-soluble vitamins are especially vulnerable when boiled. One solution is to eat raw vegetables as much as possible, such as raw carrot, celery or peppers.
When cooking vegetables, try steaming, microwaving or poaching rather than boiling. These methods do not involve immersing them in water, so the maximum amount of nutrients can be retained, as well as their fresh taste. If you prefer to boil vegetables, do so for the minimum amount of time and in as little liquid as possible in order to retain their valuable nutrients. You could also utilise the water used in another part of your dish, such as gravies or stocks, to recapture some of the leached nutrients.
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Fruit and vegetables of differing colours contain diverse mixtures of phytonutrients (protective plant compounds). These can act as powerful antioxidants, protecting the body from harmful free radicals and helping to protect against certain chronic diseases such as cancer. Some fruit and vegetables are labelled as 'superfoods' because they contain high concentrations of some phytonutrients, particularly antioxidants, which appear to be beneficial to health.
* Blueberries - contain flavonoids that can improve circulation and help defend against infection
* Broccoli - rich in the antioxidants vitamin C and beta-carotene, as well as folate, all of which can protect against cardiovascular disease and cancer
* Tomatoes - rich in lycopene, a powerful antioxidant that can protect against harmful free radicals
* Linseeds - rich in omega-3 fatty acids, which may help control cholesterol levels
But variety is the key. In addition to these phytonutrients, each variety of fruit and vegetables contains its own combination of vitamins, minerals and fibre. Choosing a variety throughout the day will provide a diverse package of essential nutrients.
If a kid asks where rain comes from, I think a cute thing to tell him is "God is crying." And if he asks why God is crying, another cute thing to tell him is "Probably because of something you did."
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Some interesting information about tomatoes:
Starting with the basics, tomatoes contain large amounts of vitamin C, providing 40 percent of the daily value (DV). They also contain 15 percent DV of vitamin A, 8 percent DV of potassium, and 7 percent of the recommended dietary allowance (RDA) of iron for women and 10 percent RDA for men.
The red pigment contained in tomatoes is called lycopene. This compound appears to act as an antioxidant, neutralizing free radicals that can damage cells in the body. Only recently, studies have revealed that lycopene may have twice the punch of another well-known antioxidant betacarotene. Studies conducted by Harvard researchers have discovered that men who consumed 10 servings of tomatoes a week, or the equivalent to 10 slices of pizza, can cut the risk of developing prostate cancer by a formidable 45 percent. However, its benefits are not limited to the prostate. Italian researchers have found that those who consume more that 7 servings of raw tomatoes lower the risk of developing rectal colon or stomach cancers by 60 percent. Israeli researchers have found that lycopene is a powerful inhibitor of lung, breast, and endometrial cancer cells. Research has also indicated that the lycopene in tomatoes can help older people stay active longer.
New research is beginning to indicate that tomatoes may be used to help prevent lung cancer. Two powerful compounds found in tomatoes-coumaric acid and chlorogenic acid-are thought to block the effects of nitrosamines. These are compounds that not only are formed naturally in the body, but also are the strongest carcinogen in tobacco smoke. By blocking the effects of these nitrosamines, the chances of lung cancer are reduced significantly.
When choosing your tomatoes, be sure to pick those with the most brilliant shades of red. These indicate the highest amounts of betacarotene and lycopene. Though raw tomatoes are great for you, cooking them releases even more of the benefits. Lycopene is located in the cell wall of the tomato, so by cooking in a bit of oil, this healing compound is more fully released. In addition cooking the tomato in olive oil allows your body to absorb the lycopene better. Don’t worry about the availability of fresh tomatoes. Tomatoes don’t lose any of their nutritional value in the high heat processing , making canned tomatoes and tomato sauce are both just as viable and beneficial as fresh tomatoes.
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Fruits are important for out health, they are dietary food which contains glucose, minerals and vitamins. Vegetables contain less calories and are substantial for obese and overweight people.
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It goes without saying that fruit and veggies are important. The messages above are all about this. So it is spare to say the same thing. I agree with all that was mentioned.
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I want those who believe that we can live without fruit and vegetables to try for a week not to eat them! after that I'm shure you will find something positive, beside taste, in this nature gifts ! 
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when I read this question is automatically associated with the question "Do we need water and air,why are they important?". And I have the same answer for them..."thnak's to them we still are alive"
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they contain water, are rich in vitamins, easily digestible for the stomach. Without them the body would not survive. I think such evidence it's more than enough.
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if you still do not know why then a week trying not to eat fruit and vegetables and you will see why are they important.
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There are so many reasons to eat plenty of fruits and vegetables every day. In fact, fruits and vegetables should be the foundation of a healthy diet, Fruits and vegetables contain essential vitamins, minerals, fiber.Because of this, eating plenty of fruits and vegetables everyday can help reduce your risk of: Heart disease, High blood pressure,Type II diabetes,Certain cancers. By eating more fruits and vegetables and fewer high-calorie foods, you'll find it much easier to control your weight.
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To good Nathan. Hope You respect these advices in your daily food rations. If it is so you must be healthy as a lion...  uper
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"Eat more fruits and vegetables!" is the recommendation of specialists for a healthy body. A high consumption of fruits and vegetables protects you from heart disease, cancer, cataracts and macular degeneration, helps you keep control of blood pressure and cholesterol levels and prevent pain caused by digestive problems.
For a larger amount of antioxidants, choose fruits and vegetables well ripe. The most important sources of antioxidants are spinach, peppers, asparagus, kale, raspberries, pickle, strawberries, olives, soya oil and extra virgin olive oil. Bonn appetite
If a kid asks where rain comes from, I think a cute thing to tell him is "God is crying." And if he asks why God is crying, another cute thing to tell him is "Probably because of something you did."
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M.Helen Wrote:To good Nathan. Hope You respect these advices in your daily food rations. If it is so you must be healthy as a lion... uper
yes I respect all my words that I said below. My health is very important to me. Also I do sport, I follow a sport diet, I care not to eat to much and later in the evening and especially, I thank with a vegetable salad with fish or a soup... ;-)
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Full of vitamins and nutrients needed for the body, vegetables are very suitable and convenient solutions to boost our health. It is not difficult to increase the quantity of fresh fruits and vegetables we eat daily . we can combine fruit with cereal, fresh carrots can add to a pasta sauce or we can choose fro fittings a summer salad and as a dessert season fruits.
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watermelon
Is one of the most popular summer fruits. Although it can be found in stores throughout the year, this fruit's season is summer, when the watermelon is sweet and very tasteful.
The watermelon is also an excellent source of vitamin C. It is also a good source of vitamin A, vitamin B6, thiamine (vitamin B1), potassium and magnesium.
Health benefits....
this fruit will not only chill you in hot summer days, but can be helpful in healing inflammations that contribute to emergence of such diseases as asthma, atherosclerosis, diabetes, colon cancer or arthritis.
High in antioxidants:
delicious and juicy watermelon contains some of the strongest antioxidants in nature. It is an excellent source of vitamin C and a good source of vitamin A, antioxidants, carotenoids, lycopene. These powerful antioxidants travel through the body neutralizing free radicals.
Provides more energy:
watermelon is rich in B vitamins necessary for energy production. It is a good source of B6, B1, magnesium and potassium.
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A good source of lycopene......
watermelon is an excellent source of carotenoids, lycopene. Known to be very common in tomatoes, lycopene is present in large amounts in watermelons and mango. Lycopene has been extensively studied for antioxidant power and preventing cancer, and prostate cancer, breast cancer, endometrial cancer, colorectal cancer and lung cancer.
A study published in the American Journal of Clinical Nutrition showed that in patients with colorectal adenomas, the level of lycopene in the blood is 35% lower comparing to others. And beta carotene levels tend to be less than 25% although, according to researchers, this difference is not important.
Arginine prevents erectile dysfunction and lowers blood pressure...
Another reason to enjoy this fruit before the summer ends: watermelon is rich in citrulline, amino acid used by our body to create another amino acid, arginine, used to remove ammonia from body and to produce nitric oxide. Nitric oxide not only relaxes blood vessels, lowering blood pressure, but is also a component of the Viagra drug used to prevent erectile dysfunction.
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The watermelon and the green tea may prevent prostate cancer...
A diet rich in fruits with a high content of lycopene, such as watermelon, and the green tea consumption reduces the risk of prostate cancer, shows a study published in the American Journal of Clinical Nutrition. The study which was conducted on 130 cases of prostate cancer and a control group of 274 people, showed that men who drink green tea regularly tend to present a risk with less than 86% of prostate cancer. A similar effect has the consumption of fruits and vegetables that is high in lycopene (tomatoes, apricots, watermelon, papaya, guava). Men who frequently consumed these fruits and vegetables show a lower risk of prostate cancer with 82% . Specialists observe that the consumption of watermelon and green tea, combined, offer greater protection against prostate cancer than each one separately.
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Protection against macular degeneration...
Maybe your mother told you, when you were a child, that eating carrots will keep your eyes brighter. It seems she was right. Fruits can be very useful in preserving eye-health. A study published in "Archives of Ophthalmology" indicates that 3 or more meals of fruits consumed per day leads to lower risk (36%) occurrence of macular degeneration, the leading cause of vision loss in older adults.
In this study, in which were involved 110,000 men and women, researchers analyzed the effect that the consumption of fruits, vegetables, antioxidant vitamins A, C, E and carotenoids have on participants. While, surprisingly, consumption of vegetables, antioxidant vitamins and carotenoids had no significant effect in preventing macular degeneration, the consumption of fruits have a very important role in preventing this disease.
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I think that fruits and vegetables is a "food of God" It is very healthy food. You remember the fact that from the very beginning our forbears ate only fruits, they just took fruits from trees of from ground.So it is our natural food.Also fruits and vegetables contain many important vitamins and minerals,fiber, antioxidants.Fruits and vegetables fill our organism with energy.
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