{"id":3956,"date":"2019-01-23T07:06:56","date_gmt":"2019-01-23T07:06:56","guid":{"rendered":"https:\/\/www.lalpathlabs.com\/blog\/?p=3956"},"modified":"2023-10-12T12:47:17","modified_gmt":"2023-10-12T07:17:17","slug":"fruits-and-vegetables-for-healthy-life","status":"publish","type":"post","link":"https:\/\/www.lalpathlabs.com\/blog\/fruits-and-vegetables-for-healthy-life\/","title":{"rendered":"Fruits and Vegetables for Healthy Life"},"content":{"rendered":"<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3957\" src=\"https:\/\/www.lalpathlabs.com\/blog\/wp-content\/uploads\/2019\/01\/Fruits-and-Vegetables.jpg\" alt=\"Fruits and Vegetables\" width=\"743\" height=\"495\" \/><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 14pt;\"><strong>Fruits and Vegetables are good sources of Micronutrients and Macronutrients.<\/strong><\/span><\/p>\n<p style=\"text-align: justify;\">Micronutrients include minerals like iron, potassium and calcium and vitamins like vitamin C, folic acid, B complex vitamins and carotenoids. Macronutrients include complex carbohydrates \/ fiber that help you feel healthy and energized.<\/p>\n<p style=\"text-align: justify;\">Fruits and Vegetables are low in fat, salt and sugar. As part of a well-balanced, <a href=\"https:\/\/www.lalpathlabs.com\/blog\/vegetarian-diet-for-male-what-to-eat-how-much-and-when-at-the-age-of-30-to-60\/\"><strong>regular diet<\/strong><\/a> and a healthy, active lifestyle, a high intake of fruit and vegetables can help in preventing risk of diseases like:<\/p>\n<ul style=\"text-align: justify;\">\n<li>Heart disease\u00a0and stroke,<\/li>\n<li>Some types of\u00a0cancer<\/li>\n<li>Eye and digestive problems<\/li>\n<li>Type 2 Diabetes<\/li>\n<li>Obesity<\/li>\n<li>Osteoporosis and Kidney stones,<\/li>\n<\/ul>\n<h3 style=\"text-align: justify;\">Recommended quantity<\/h3>\n<p style=\"text-align: justify;\">The Expert Committee of\u00a0the Indian Council of\u00a0Medical Research, taking into consideration the nutrient requirements, has recommended that every individual should consume at least 300 g of vegetables in a day.<\/p>\n<p style=\"text-align: justify;\">In addition, fresh fruits (100 g), should be consumed regularly.<\/p>\n<p style=\"text-align: justify;\"><strong><span style=\"color: #ff0000;\">NOTE:<\/span><\/strong> In case of any medical problem, the requirement of fruits and vegetables will vary and should be consumed as prescribed by medical expert.<\/p>\n<h3 style=\"text-align: justify;\">Fruits and vegetables to be consumed<\/h3>\n<p style=\"text-align: justify;\">The use of fresh, seasonal and locally available fruits and vegetables is always beneficial as they contain plenty of nutrients besides being tasty and economical.<\/p>\n<p style=\"text-align: justify;\">Only one type of fruit and vegetable do not contain every required nutrient, therefore, variety of fruits and vegetables should be used.<\/p>\n<p style=\"text-align: justify;\">Including commonly consumed leafy greens, tomatoes and other vegetables apart from those which are yellow, orange, red, deep red, purple colored citrus fruits, being vitamin C-rich, enrich the diets significantly. Also it is always good selecting new fruits and vegetables in your meal.<\/p>\n<p><strong>[show_more more=&#8221;Continue Reading \u25bc&#8221; less=&#8221;Show Less \u25b2&#8221;]\u00a0<\/strong><\/p>\n<h3 style=\"text-align: justify;\">Benefits of nutrients<\/h3>\n<p style=\"text-align: justify;\"><span style=\"text-decoration: underline;\"><span style=\"color: #993300; font-size: 14pt;\"><strong>FOLIC ACID<\/strong><\/span><\/span><\/p>\n<ul style=\"text-align: justify;\">\n<li>Folic acid is a hemopoietin vitamin essential for multiplication and maturation of red cells in our body. Its deficiency leads to megaloblastic anemias.<\/li>\n<li>Folic acid intake during pregnancy protects the fetus from developing certain congenital defects.<\/li>\n<li>Folic acid deficiency increases homocysteine levels in blood, thereby increasing the risk for heart disease.<br \/>\nGreen leafy vegetables, legumes, nuts and liver are good sources of folates.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"text-decoration: underline;\"><span style=\"color: #993300; font-size: 14pt;\"><strong>IRON<\/strong><\/span><\/span><\/p>\n<ul style=\"text-align: justify;\">\n<li>Iron is an essential element necessary for the formation of hemoglobin. Iron is a part of every red blood cell and carries oxygen throughout the body. Without iron, cells don&#8217;t get oxygen to carry out almost every function of the body which leads to anemia.<\/li>\n<li>Green leafy vegetables are rich in Iron but the absorption is limited. For iron absorption VIT C rich foods should be taken.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"text-decoration: underline;\"><span style=\"font-size: 14pt;\"><span style=\"color: #993300; text-decoration: underline;\"><strong>VIT A<\/strong><\/span><\/span><\/span><\/p>\n<ul style=\"text-align: justify;\">\n<li>Vitamin A is a fat-soluble vitamin that is good for healthy vision, skin, bones and other tissues in the body. Vitamin A often works as an antioxidant, fighting cell damage, but it also has many other uses.<\/li>\n<li>VIT A is rich in bright colored fruits and veggies like green leafy, tomatoes, sweet potato, pumpkin, carrot, papaya, apricot etc.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"text-decoration: underline;\"><span style=\"color: #993300; font-size: 14pt;\"><strong>VIT C <\/strong><\/span><\/span><\/p>\n<ul style=\"text-align: justify;\">\n<li>VIT C is essential for the growth, development and repair of all body tissues. It&#8217;s involved in many body\u00a0functions, including formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones, and teeth.<\/li>\n<li>Citrus fruits such as orange, kiwi, lemon, guava, grapefruit, and vegetables such as broccoli, cauliflower, Brussel sprouts and capsicums are rich, natural sources of vitamin C. Other vitamin C-rich fruits include papaya, cantaloupe and strawberries.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"text-decoration: underline;\"><span style=\"color: #993300; font-size: 14pt;\"><strong>PHYTONUTRIENTS <\/strong><\/span><\/span><\/p>\n<ul style=\"text-align: justify;\">\n<li>Phytonutrients\u00a0can also provide significant benefits for humans who eat plant foods. \u00a0Phytonutrient-rich foods include colorful fruits and vegetables, legumes, nuts, tea, whole grains and many spices. &#8230; Among\u00a0the\u00a0benefits of\u00a0phytonutrients are antioxidant and anti-inflammatory activities.<\/li>\n<li>These special factors are required for delaying ageing and preventing the processes which lead to diseases such as cataract, cardio-vascular diseases, <a href=\"https:\/\/www.lalpathlabs.com\/dcp\/homepage.aspx\"><strong>diabetes<\/strong><\/a> and cancer<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"text-decoration: underline;\"><span style=\"font-size: 14pt; color: #993300;\"><strong>CALORIES <\/strong><\/span><\/span><\/p>\n<ul style=\"text-align: justify;\">\n<li>Most fruits and vegetables\u00a0have high water and fiber content and thus are low in calories and energy density.<\/li>\n<li>\u00a0Research Review:\u00a0Eating fruits and vegetables\u00a0may\u00a0help manage weight. On the other hand some vegetables and fruits like Potato, tapioca, yam, sweet potato, and banana have more than 100 kcal per 100gram<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"color: #993300; font-size: 14pt;\"><strong><span style=\"text-decoration: underline;\">ANTIOXIDANTS<\/span>\u00a0\u00a0 <\/strong><\/span><strong>\u00a0\u00a0<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li>Antioxidants\u00a0are substances that may protect your cells against the effects of free radicals \u2014 a molecule produced when your\u00a0body\u00a0breaks down food or is exposed to tobacco smoke and radiation.<\/li>\n<li>Raw and fresh vegetables\u00a0like green leafy vegetables, carrots, fresh fruits including citrus and tomatoes have been identified as good sources of\u00a0antioxidants<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"text-decoration: underline;\"><span style=\"color: #993300; font-size: 14pt;\"><strong>FIBRE<\/strong><\/span><\/span><\/p>\n<ul style=\"text-align: justify;\">\n<li>Dietary fiber is important for our digestive health and regular bowel movements.<\/li>\n<li>Fiber also helps you feel fuller for longer, can improve\u00a0cholesterol\u00a0and <strong><a href=\"https:\/\/www.lalpathlabs.com\/pathology-test\/glucose-fasting-pp\">blood sugar levels<\/a> <\/strong>and can assist in preventing some diseases such as diabetes, heart disease and bowel cancer.<\/li>\n<\/ul>\n<h3 style=\"text-align: justify;\">Prevention of nutrient loss during cooking<\/h3>\n<p style=\"text-align: justify;\">Improper method of home cooking leads to lose of nutrients to a great extent. These losses can be prevented by modifying cooking practices.<\/p>\n<h3>Key to improve your cooking practices<\/h3>\n<ul style=\"text-align: justify;\">\n<li>Don\u2019t keep the chopped vegetables for long duration prior to cooking.<\/li>\n<li>Over washing of cereals leads to loss of water soluble vitamins and minerals.<\/li>\n<li>Avoid over cooking and deep frying and prefer pressure cooking, steam cooking, baking.<\/li>\n<li>Make use of water in which cereals, pulses, vegetables are soaked or cooked; e.g. dal, rice, chole, rajma etc.<\/li>\n<li>Avoid use of soda as it leads to loss of vitamins.<\/li>\n<li>Use salt and spices in moderation.<\/li>\n<li>Don\u2019t use artificial colors in cooking, it damages liver.<\/li>\n<li>Don\u2019t wash vegetables after cutting, chopping and peeling.<\/li>\n<li>Preparing food in iron utensils increases iron content in food.<\/li>\n<\/ul>\n<p><strong>[\/show_more]<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fruits and Vegetables are good sources of Micronutrients and Macronutrients. Micronutrients include minerals like iron, potassium and calcium and vitamins like vitamin C, folic acid, B complex vitamins and carotenoids. Macronutrients include complex carbohydrates \/ fiber that help you feel healthy and energized. Fruits and Vegetables are low in fat, salt and sugar. As part [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":9498,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[1204,1205],"acf":[],"_links":{"self":[{"href":"https:\/\/www.lalpathlabs.com\/blog\/wp-json\/wp\/v2\/posts\/3956"}],"collection":[{"href":"https:\/\/www.lalpathlabs.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.lalpathlabs.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.lalpathlabs.com\/blog\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/www.lalpathlabs.com\/blog\/wp-json\/wp\/v2\/comments?post=3956"}],"version-history":[{"count":1,"href":"https:\/\/www.lalpathlabs.com\/blog\/wp-json\/wp\/v2\/posts\/3956\/revisions"}],"predecessor-version":[{"id":9497,"href":"https:\/\/www.lalpathlabs.com\/blog\/wp-json\/wp\/v2\/posts\/3956\/revisions\/9497"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.lalpathlabs.com\/blog\/wp-json\/wp\/v2\/media\/9498"}],"wp:attachment":[{"href":"https:\/\/www.lalpathlabs.com\/blog\/wp-json\/wp\/v2\/media?parent=3956"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.lalpathlabs.com\/blog\/wp-json\/wp\/v2\/categories?post=3956"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.lalpathlabs.com\/blog\/wp-json\/wp\/v2\/tags?post=3956"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}