Summer is going all out and foods grown from the ground are getting all the more promptly accessible. A few people change to servings of mixed greens, natural products, or even a crude food diet. This is tasty and solid food! Be that as it may, is it conceivable to glut on nutrients for later use in the late spring, and is there an excess of valor?
How many vegetables and fruits should we eat?
Britain’s National Health Service (NHS) recommends eating five servings of fruits and vegetables daily; one serving is 80 g.
This advice is the result of a study that showed that each additional serving of vegetables and fruits significantly reduces the risk of premature death, but after 5 servings this trend stops. Therefore, it was concluded that increasing the consumption of vegetables does not make much sense – almost three-quarters of people in the US and the UK still do not consume less than five servings.
However, other works prove that the more plant foods in the diet, the lower the risk of death from cardiovascular diseases.
The official recommendation of the US Food and Drug Administration (FDA) for the consumption of fruits and vegetables is as follows: 500-650 grams of vegetables and 200 grams of fruit per day. You can measure it in handfuls: women should eat a fist-sized portion of vegetables at a time, and men should eat two.
At the same time, vegetables should be from different groups: green (broccoli, spinach), orange-red (carrots, tomatoes), starchy (potatoes), legumes (peas, beans), and all the rest (cabbage, zucchini). During the week, it is worth using all the available variety.
How many vitamins can our body store for the future?
We can store some vitamins for the future and use it during the period of diet or fasting. And some are not deposited in the body.
Here are the vitamins that a generous summer harvest gives us.
Orange and red vegetables contain orange-red pigments – carotenoids and lycopene. It – provitamin A. In our bodies, active forms are formed from it. We are able to store pro-vitamin A for 3-5 months in advance. In order for the nutrients from carrots or tomatoes to be absorbed, these vegetables should be eaten with fats. It is effective and safe. But ready-made vitamin A tablets in excessive doses can be toxic.
Vitamin C or ascorbic acid is found in all fresh vegetables and fruits. We store up to 1.5 g of ascorbic acid in the liver. This is enough for two months. If there is more than 75-90 mg of vitamin C per day, then the excess will be excreted by the kidneys, and the dose of 2 grams of the vitamin at a time should never be exceeded. How much is it in vegetables and fruits? One sweet pepper contains a daily dose of this vitamin, sufficient even for a woman during lactation. The same amount of other vegetables – relatively speaking, a handful – contains from a quarter to half of the daily value of vitamin C. So it really makes sense to eat at least five servings of vegetables to get enough vitamin C, but the excess will still not stay with us and will not harm …
Folate or vitamin B9 is essential for metabolic processes, cancer prevention, and healthy pregnancy. In summer, our need for it grows, because it is destroyed in the skin by the sun. We can store up to 2 mg of folate, which should be enough for 2 months. Green vegetables are rich in folates: dill, broccoli, green peas, and other legumes. Overeating folate is difficult – a serving of spinach contains a third of your daily value for B9.
Plant food is also a generous source of biologically active compounds that are beneficial for blood vessels, heart, brain, and maintaining youth. These are, for example, resveratrol, quercetin, and catechins. In our bodies, they undergo a series of transformations and ultimately are excreted by the kidneys. In other words, a bucket of blue grapes will not create a supply of resveratrol for us – the body needs to receive it throughout the year. Instead, you should constantly eat red and blue fruits – the main source of it.
Are there such a large number of valuable things?
Leafy foods make us solid, yet likewise, with numerous things, there must be a measure.
Fructose. Grown-ups are encouraged to eat close to 50 grams of sugar each day. This doesn’t matter to products of the soil – it is just about sugar, which is added to food and beverages. Moreover, grapes or berries contain the organically dynamic supplements previously referenced. Subsequently, they can’t be put on a similar level with desserts – natural products are vastly improved.
In any case, there can be a ton of organic product sugar too. For instance, 100 grams of grapes contains around 16 grams of sugar. Fructose is ingested more awful than sucrose, consequently, it is held in the digestive organs. It is devoured by microorganisms, and gases are shaped by this. Some individuals can’t process fructose by any means. That is, a ton of pears or grapes are the two calories and the danger of swelling.
Corrosive. Organic products or, for instance, tomatoes have an acidic response, wherein the tooth finish disintegrates. Sugar from natural products likewise advances bacterial development in the mouth. In this way, the cherry season detrimentally affects the teeth – they ought to be completely washed or cleaned after a natural product nibble.
Bioavailability of supplements. Above all nutrients and organically dynamic mixes and minerals are found in new vegetables and natural products. During cooking, supplements are annihilated or processed. In this way, vegetables that can’t be eaten crude are best stewed, heated, or made into soup for most extreme nutrient protection.
However, crude food isn’t in every case superior to prepared food. Specifically, iron, zinc, and calcium become simpler to assimilate in the wake of cooking. Tomato or pepper carotenoids are greatly improved retained if vegetables are cooked and added to the dish with fats. Warmth treatment annihilates pesticide buildups present in vegetables.