Nutrients can we obtain through fruits, vegetables and pulses. Those are important because they have vital effect on physical growth and development, maintenance of normal body function, physical activity and health. Also, The American Heart Association recommends 4 ½ cups of each per day or at least eat fruits and vegetables half of your plate.
Our body needs much amounts of carbohydrates, fats and proteins, which are macronutrients. Besides we need vitamins and minerals in small amounts, which are constitute the micro-nutrients. However, we need all of the nutrients because they contain much benefits. For the details, here are Nutritional Benefits of Fruits, Vegetables and Pulses:
- Reduce Bad Cholesterol
Fruits, vegetables and pulses contain small amounts of fat, sugar and salt which is very useful for diet. That also means it will help to reduce bad cholesterol and prevent some diseases.
In 2014, existing research with meta-analysis found that eating pulses will significantly reduce LDL-cholesterol levels if you consume it for at least three weeks. That can be other benefits to lower the risk of heart attack and stroke. Or you can read foods that lower cholesterol level.
- Reduce Diabetes
Fiber contains much in fruits, vegetables and pulses. This nutrient has its benefits to control blood sugar levels which cause diabetes. So, for you who are with diabetes, consuming fruits, vegetables and pulses are the best choice.
Moreover, much fiber not only can prevent the risk of diabetes, but also some diseases, for example cardiovascular disease. Because of its importance, you should consume it as recommend daily intake of fiber which is 38 g/day for men and 25 g/day for women. Or you can read list medicinal plants diabetes.
- Prevent Some Types of Cancer
Cancer has some types with all of the types can cause death and it may affect anyone. To reduce the risk of cancer, based on scientific research, you can try to consume lots of fruits, vegetables and pulses regularly.
Fruits and vegetables contain active substance that help you to prevent cancer called phytochemicals or plant chemicals. Not only cancer, it also prevents you from high blood pressure (hypertension) and stroke. Or you can read benefits of pomegranate for cancer.
- Prevent Heart Disease
The risks of coronary heart disease one of them will increase because of blood levels of homocysteine. Homocysteine will reduce by eating fruits, vegetables and pulses that also can reduce the risk of the heart disease. The reason is because in fruits, vegetables and pulses contain folic acid, nutrient that may reduce it.
Beside folic acid, they also contain vitamins A (beta-carotene), C, E, magnesium, zinc and phosphorus. Or you can read health benefits of aspirin for heart disease.Â
- Lower the Risk of Eye Disease
As we know that fruits, vegetables and pulses contain much of vitamin A that may prevent us from eye disease. For example, one vegetable that contains high of vitamin A is carrot. So, carrots will be suitable to be consumed by who are more likely to have night blindness.
For fruits, you can try to consume mango. It is scientifically proven can increase your vision. The other fruits are cantaloupe, watermelon and papaya. However, this vitamin A contains high in vegetables than fruits. Or you can read eyes health.
- Prolonged Energy Supply
Nutrient that has its benefit to supply energy in our body is carbohydrate. That is one of the reason why carbohydrate being one of the much amounts nutrient that our body need. It absorbs easily in our body which is make sure we have enough glucose or energy.
With consuming them, it can also avoid us from sudden glycaemia, which is level or presence glucose in blood. Fruits contain high of carbohydrate are banana, apple and grape. For vegetables there are potato, corn and squash. Or you can read health benefits taro.
How to Take The Best Fruits and Vegetables for Daily Consume?
Nutritional Benefits of Fruits, Vegetables and Pulses you can get with these tips you can take for daily consume:
For breakfast:
- Eat melon, grape or other fruit.
- For your cereal in the morning you can add bananas, raisins or berries.
- Making a small glass of juice (6 ounce) from 100% fruits or vegetables without sugar or excess sodium then drink it with ice.
- If you are eating potatoes or eggs, you can add vegetables in it.
For lunch:
- You can make salad from fruits or vegetables.
- On your sandwich lunch, you can add some vegetables in it including cucumbers, sprouts, tomatoes, lettuces or avocados.
- Take or make a bowl of vegetable soup.
- Instead eat chips, you can choose to eat piece of raw vegetables or stick of fruits.
For dinner:
- Having dinner with vegetables or fruits salad.
- Take steamed or microwaved vegetables or you take fine with frozen vegetables.
- Put both sweet potato or yam in a whole potato for your meal when you cook it in oven.
- Use chopped vegetables like onions, garlic and celery for your soup.
- When you are making rice, in last three minutes you can add some frozen peas.
All of fruits, vegetables and pulses contain much of nutrients that are healthy for the body. There are some Nutritional Benefits of Fruits, Vegetables and Pulses, which you can get the various nutrients when you consume in many different colors.