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The base of each meal we consume should include vegetables , salad and fruits. These macronutrients provide essential vitamins , minerals and fibre. It is recommended by the HSE to fill half your plate at each meal time with vegetables , salads or fruit. It is important to consume a large range of different colours of fruit and vegetables as each colour represents a different nutrient or mineral. The recommendation by the HSE is to consume around 5 – 7 servings daily.
Colourful Fruit and Vegetables
Colours such as red , yellow/orange or green contain different vitamins and minerals that carry out certain roles within the body.
- Red fruit and vegetables such as tomatoes , peppers , watermelon or raspberries are all high in vitamin C and vitamin A. Vitamin C aids in the protection and maintenance of bodily cells to keep them healthy , vitamin C can aid in maintaining healthy skin , bone and blood health and can help in the process of wound healing.
Vitamin A can help protect the body against illness and infections and can support the immune system, can aid in eye health and promote healthy skin.
- Yellow/Orange fruit and vegetables such as bananas , oranges , melon , lemons or carrots are high in Vitamin C and potassium. The main function of vitamin C is to protect the body’s cells from damage and help build up the immune system. Potassium can aid in muscle contractions including the heart muscles, aid in regulating heart beat and lowering blood pressure and plays a role in nerve function and protection.
- Green fruit and vegetables such as lettuce , cucumber , kale , grapes or courgette are high in vitamin K and Magnesium. Vitamin K mainly aids in wound healing by promoting blood clotting and healing properties, some recent evidence suggests Vitamin K may aid in bone health also. Magnesium is especially required to support a healthy cardiovascular system , muscles , nerves and bone health. It can also help regulate blood sugar levels and calcium levels in the body.
The Importance Of Fruit And Vegetables
Fruit and vegetables are full of healthy properties that can improve some chronic conditions. These include antioxidants , anti-inflammatory properties and fibre.
- Antioxidants are nutrients that can aid in the protection of cells against daily damage. As our cells work they process oxygen in a certain way which results in a molecule called free radicals. These free radicals can damage cells and DNA. Over time these free radicals can cause chronic diseases. To prevent this the body can stop free radical damage by making antioxidant enzymes which can come from food such as fruit and vegetables. As well as this, these foods are often high in fibre , low in saturated fats and a excellent source of vitamins and minerals.
- Inflammation is the body’s natural response to injuries. The immune system releases chemicals to increase blood flow to the affected area. This process often stops in a couple of days once the healing process is over. Chronic inflammation is experienced when there is inflammation for long periods of time. This can cause infections and can contribute to some chronic diseases. Fruit and vegetables possess high anti-inflammatory properties which can help protect cells , delay and repair any damaged caused by inflammation.
- Fruit and vegetables are very high in fibre. Fibre is known to aid with bowel movement in the large intestine , to aid with weight control as fibre can make you feel fuller for longer and is linked to lowering levels of chronic disease such as cardiovascular disease, type two diabetes and some cancers. Fibre also plays a role in supporting digestive health and can help prevent constipation and promote a healthy gut. Some recent studies suggest that some fibres can help reduce cholesterol levels and improve lipid profiles which can help reduce the risk of chronic diseases.
How To Introduce More Fruit And Vegetables
- Smoothies – easy way to introduce more fruit and vegetables. Blend your favourite fruit and vegetables for a nutrient packed breakfast, lunch or snack.
- Salads – add a mix of colourful vegetables for added flavour and texture. Salads can be added alongside lunch and dinners
- Snacks – keep pre-cut cucumbers, carrots or peppers in the fridge for a quick and healthy snacks in between meals.