We all hear from childhood that it is imperative to eat fruits and Vegetables, as they are instrumental. Medical experts worldwide also insist on this: they believe that a person's daily diet should contain at least 500 g of vegetables and fruits, best of all, seasonal ones.

But what do we really know about the gifts of nature, besides the fact that they contain many vitamins? It turns out that there is more than one reason for eating as many different fruits as possible. What are the benefits of fruits and vegetables, we tell in today's article?

Protect Against Disease

Scientist Colin Campbell has been looking for the relationship between disease and nutrition for 20 years: he studied millions of people's diets. He found that fruits and vegetables help prevent various diseases.

Thus, rutin (vitamin P) contained in citrus fruits strengthens the walls of blood vessels, prevents the development of atherosclerosis, and improves the cardiovascular system's functioning. Eggplant and zucchini reduce blood pressure. The thyroid gland is improved by the cytokinins contained in carrots, cabbage, lettuce. Beets are rich in betaine, which inhibits the aging of liver cells. Apples Rich in pectin promotes the elimination of bad cholesterol.

The list is endless: each plant has not one but several beneficial properties. It has also been proven that regular consumption of vegetables reduces cancer risk by as much as 30 percent.

Cheer up

Research by scientists has shown that people who eat more fruits and vegetables are less prone to depression. And all thanks to the presence of antioxidants in fruits and folic acid and selenium - substances that increase the production of the hormone of good mood serotonin. Among the most effective natural “antidepressants” are beans, citrus fruits, spinach, romaine lettuce, bananas, and apples.

According to experts from the University of Otago in New Zealand, eating raw fruits and vegetables is especially beneficial. Their study found that subjects who ate raw fruits had higher levels of psychological well-being than those who ate cooked vegetables and fruits.

Make you smarter

Food for the mind is not only about good books. Various vegetables and fruits are also beneficial for the brain. This is especially important for those who are engaged in mental work and the elderly. Antioxidants in the composition of fruits prevent damage to brain cells and serve as an excellent prevention of atherosclerosis and Alzheimer's and Parkinson's diseases.

Doctors consider apples, pears, and apricots to be the best brain “helpers” (they are rich in iron, which helps to saturate the brain with the oxygen necessary for normal functioning), carrots, saturated with luteolin (a compound that reduces age-related memory deficit and the risk of developing inflammatory brain diseases), beets (it contains a lot of iodine, iron, and glucose), as well as cabbage and spinach (they supply brain cells with iron, vitamins B6, B12, and folic acid).

Improves vision

Who does not know the famous anecdote about rabbits and glasses? However, carrots' benefits for the eyes are no joke: beta-carotene, contained in the bright root vegetable, fights macular degeneration of the retina and cataracts. Fruits rich in vitamin C - for example, bell peppers, citrus fruits, watermelons, tomatoes - protect the retina from damage. Pumpkin, cabbage, and spinach, the champions in lutein, can improve vision, while avocados and other plants rich in vitamin E are excellent cataracts.

Provide vitamins

No matter how much scientists try to substitute vitamins from plant foods, the fact remains: nutrients are best absorbed from natural vegetables and fruits. Besides, they are much tastier than any vitamin complexes "enclosed" in tablets and capsules.

To maximize your benefits, try to eat seasonal, local produce to provide you with the nutrients you need at a given time of year. Besides, local fruits and vegetables are less likely to be treated with harmful compounds than overseas "aliens." It is also important to properly prepare food: boiling contributes to the destruction of vitamins - much more benefit is stored in steamed vegetables.

Help to lose weight

Vegetables and fruits occupy an important place in almost every diet. The secret is that the fruits contain fiber, which gives quick satiety and, at the same time - a minimum of calories. That is why vegetables and fruits can be eaten in any quantity and not be afraid of excess weight. Besides, fiber stimulates the intestines, improves metabolism, and cleanses the gastrointestinal tract of harmful chemicals, toxins, and carcinogens.

Prolong youth

Rejuvenating apples are not only in fairy tales. And not only apples: all vegetables and fruits contain antioxidants that promote cell renewal, inhibit oxidation processes, and prolong youth and beauty. Suppose you want your face to always be fresh and smooth, lean on dark green leafy vegetables - spinach, romaine lettuce, sorrel (they improve skin turgor), and watery fruits - watermelon, melon - which saturate the skin with moisture from the inside.

The complete list of vegetables and their health benefits and harms you may find on Healthy Food Near Me

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