Things to know about fresh vegetables

Fruits and vegetables not only contain a lot of fiber and vitamins that are good for the digestive system, but also precious medicines that help people resist many diseases. Let's learn about the benefits and needs of vegetables and fruits in everyday life!

1. Identify the benefits of vegetables in color

Every color of fresh vegetables and fruits represents a type of Phytonutrient - natural nutrients that are concentrated in the skin to create colors, scents and flavors for fruits and vegetables, which are very beneficial for our health. .

Green: from green cabbage, lettuce, kale, green tea, . contains a lot of lutein and zeaxanthin, helps protect eyesight and reduces the risk of cataracts, one of the causes of blindness blind.

Red: from tomato, red onion, beetroot, sugar beet, . contains Lycopene compound to help reduce the risk of cardiovascular disease.

Orange: from carrots, orange sweet potatoes, pumpkins, . banks containing beta-carotene. They stimulate the active antibody system, maintain the skin, make bones strong and good vision.

White: from onion, garlic, white radish . contains Allicin, which helps to stop the proliferation and proliferation of cancer cells.

Yellow: from yellow bell peppers, lemon, yellow sweet potatoes, . contains a lot of vitamin C, support antibodies.

Purple : from red onion, eggplant, purple cabbage, . capable of both fighting cancer and reducing the aging process, maintaining youth.

2. Nutritional needs of fruits and vegetables every day

As recommended by the National Institute of Nutrition, an adult needs 25-30g of fiber a day, equivalent to about 300g of vegetables and 200g of fruit. So every main meal, you have to eat 100g of vegetables - ie 1 cup full of (without water) vegetables or gourd, squash, cucumber, tomatoes . With fruits also have to eat the whole shell, both citrus, even fruit new fiber, not just juice.

Besides, for young children, practice to eat one to one year of age and gradually increase from 1 teaspoon of vegetable / meal to 2 tablespoons / meal; children 1-2 years old: 30g of vegetables / meal; Children> 2 - 5 years old: 50g vegetables / meal. For overweight and obese children, it is necessary to increase the amount of vegetables and fruits every day. Eat plenty of boiled vegetables, cook soup, salad, salad, eat at the beginning of the meal to create a feeling of fullness.

3. Prioritize foods from fresh vegetables

Most people today cannot get enough of these fruits and vegetables and the meals are not fully guaranteed with vegetables. The reason is due to worries about poor fresh fruits or vegetables.

In this case, the housewife can use food prepared from fresh vegetables to provide safe vegetables and enough micronutrients for the whole family. As a complete spice sauce Barona with a complete extract from a wide range of fresh, natural, easy-to-absorb vegetables and fruits that will help housewives ensure safety for simple meals. Turn the kitchen story on and still ensure the deliciousness and taste of the whole family.