Health Benefits Of Fruit & Vegetables
From a very young age, we’re taught that it’s good for us and that it keeps our bodies healthy and strong. Lucky for us, there is all manner of fruit and vegetables out there, a wide variety that offers unique vitamins and minerals that benefits us in different ways. Some vegetables are believed to reduce your risk of developing cancer in later life, others reduce your risk of cardiac-related illnesses.
But not all fruit and vegetables are created equally, and shouldn’t be prepared the same way either to best preserve their nutrients. A good rule of thumb is to never overcook your veg till it becomes soggy and mushy, and try to eat as many of them raw or crunchy as possible. This is to prevent the loss of those precious nutrients during cooking.
There are some, however, like tomatoes, that actually offer more nutrients when cooked. So treat each vegetable differently, and try to diversify your diet and cooking methods.
Nutrients in Fruit and Vegetables
Every type of fruit and veg varies, but in general, they’re rich with vitamin A, C, E, magnesium, zinc, phosphorus, and folic acid. All of which is good for you as we don’t produce it naturally, and amongst those folic acids is believed to reduce the levels of homocysteine in our blood, a substance that increases our risk of developing coronary heart disease.
A diet of fresh fruit and vegetables is believed to reduce your risk of obesity and help you maintain a healthy weight, which improves your health overall. Fruit and veg are also known to lower your cholesterol levels and blood pressure.
Beyond that, fruit and veg are naturally packed with phytochemicals. These are biologically active substances known to help fight off diseases, and scientific studies have shown that a consistent diet of fruit and vegetables reduces your risk of:
Recommended Daily amounts
Typically, half of your plate should be taken up by vegetables or fruit, and it’s recommended that adults eat at least five kinds of vegetables and two kinds of fruit every day.
Children are recommended to eat 1-2 cups for fresh fruit and 1-3 cups for fresh vegetables a day.
The Colour Wheel for Fruit and Vegetables
It’s recommended to diversify the fruit and veg you eat, and a good way to do so is to create a rainbow of colours on your plate with the food you eat. The colours of fruit and veg are useful for indicating what nutrients you’ll get from them.
The colours can be broken down like this:
Keeping up with a Healthy, Diverse Diet
It’s recommended to eat your fruit and veg fresh and to try new foods and recipes with them regularly. And because fruit and vegetables are best eaten raw, you should always have a supply on hand to snack on during the day to avoid opting for unhealthy snacks.
It can be hard to keep up with that kind of demand, especially when we don’t have the time to visit the shops every day or week. But you can always shop for fruit and veg online to have it conveniently delivered to your doorstep, making keeping up with your healthy diet easier than ever.
Fruit & Veg to Boost Your Family's Immune System
There’s no end to the health benefits you and your family can enjoy when you stick to a healthy diet of fresh vegetables and juicy fruit. This includes boosting the immune system, and even without the current pandemic, there’s no downside to having a stronger immune system, helping your body fight off colds and flu all year round. By buying your fruit and veg online you can keep your diet bulked up with fresh produce without running the risk of it spoiling or repeatedly making trips to the shops.
And while fruit and veg is almost always good for you, some are better than others, especially for boosting your immune system. We’ve compiled a list of the best fruit and veg available from Raw Nutrition to increase your white blood cell count.
It’s common knowledge that Vitamin C is an immune system booster, which is why we often rush to grab vitamin supplements and fruit juice when we feel ourselves becoming ill. One of the most well-known sources of Vitamin C is the orange, but can, in fact, come from a wide variety of citrus fruits like lemons, grapefruit, oranges, naartjies, limes and tangerines.
Because our bodies don’t naturally produce or store Vitamin C it’s important to take in a certain amount of it a day. Fortunately, citrus fruits are easy to incorporate into most dishes.
This vegetable is another one that’s packed full of Vitamin C, and contrary to popular belief, it’s not the orange that packs the most vitamins. Per ounce, red peppers hold far more Vitamin C than citrus fruits, about 3 times as much. Not only that, but it’s packed full of beta carotene, which is converted into Vitamin A to keep your eyes and skin healthy.
Also known as the Paw Paw, Papaya’s are another fruit rich in Vitamin C, offering double the necessary daily dose of vitamins in a single medium-sized papaya. It also boasts an enzyme called papain that’s got anti-inflammatory properties, which anyone can stand to benefit from.
You can also find other healthy nutrients in papayas to sweeten the deal even more, such as potassium, folate and magnesium, all good for your overall health and well being.
One of the healthiest vegetables you’ll find in your pantry, full of vitamins, minerals and antioxidants to keep you healthy and strong. It gives you a shot of Vitamin C, A and E, as well as plenty of fiber, which is great for the digestive system.
However, there is a right and a wrong way to cook and eat broccoli. It’s crucial to cook it as little as possible to maintain these nutrients, so don’t steam or boil them till they’re squishy and falling apart. The crisper and crunchier they are still the better.
This root may help treat a lot of the symptoms of illness, so it’s no wonder we often turn to it when we feel unwell. Its anti-inflammatory properties can help reduce the pain of a sore throat, and may also help to ease nausea and vomiting. It’s also believed to ease chronic pain, and may even play a role in lowering cholesterol.
Buy Your Fruit and Veg Online
Be sure to incorporate these fruit and veg and more into your nutrient-rich diets to boost the immune systems of you and your family. Don’t be overwhelmed with the constant need for fresh ingredients when you can do some online grocery shopping, avoiding the crowded stores and keeping your fridge and pantry stocked up on just the right amount of veg you need to use without it spoiling. Raw Nutrition is one of the leading fruit and vegetable stores in Cape Town , offering vegetable delivery straight to your door for your convenience.
Check out our range of fruit and veg locally sourced here in Cape Town to find all the fruit and veg listed above and more.