Fruits and Vegetables For Daily Life

Food is one of the most powerful tools we have to help prevent disease and a healthy body begins with a healthy immune system. Make sure you are getting daily fresh fruits, vegetables and quality protein every day so that your body can repair quickly.

Fruits and vegetables as sources of vitamins, minerals and antioxidants. Fruits and vegetables play an important role in human nutrition and health, particularly as sources of vitamin C, thiamine, niacin, pyridoxine, folic acid, minerals and dietary fibre. Other vital nutrients supplied by fruits and vegetables include riboflavin, zinc, calcium, potassium and phosphorus. The consumption of fruits and vegetables may be associated with a decreased incidence and mortality of a variety of chronic diseases which includes obesity. Fruit and vegetable intake has been shown to have positive effects in terms of weight management. Fruits and vegetables are low in fat, salt and sugar. They are a good source of dietary fibre.

Importance Of Fruit In Daily Life

Fruit is the thing that has been around since from beginning of time and you can very easily understand the appeal of it cause it is absolutely wonderfully refreshing. Fruits contain many vitamins and nutrients that may reduce risk for many illnesses including:
a) Stroke, heart disease and other heart-related illnesses
b) Type 2 diabetes
c) Certain cancers, such as mouth, stomach, and colon-rectum cancer.
d) Kidney stones
e) Bone loss
Fruits are naturally low in calories, fat, sodium, and cholesterol. Fruits play an important role in keeping the body healthy and have many benefits.Healthy foods contain essential vitamins, minerals, and fiber that help protect you from chronic diseases, which can be painful, debilitating and even fatal in some cases. Fruits and vegetables have been shown to help protect against heart disease, stroke, certain types of cancer, gastrointestinal issues, high blood pressure, eye disease and more. Fruits is not only a good way but also a great way to get what you need in your diet.

Storing Fruits And Vegetables

How To Store fruits and vegetables safely in the refrigerator





• Do not wash whole fruits and vegetables before storing them.

• Be sure to store all fruits and vegetables in the crisper or produce drawer. Do not over load the crisper. It is best to buy only the amount of produce you will use within a few days.

• Cover cut fruits and vegetables tightly with plastic wrap. Or, store them in sealed plastic bags or clean, air-tight containers.

• Keep fruits and vegetables separate from raw beef, poultry, fish and seafood in the refrigerator.

• Place raw meats on the bottom shelf of the refrigerator in a tray or pan. This will prevent blood or juices from dripping onto fresh produce.

• Do not place heavy items on top of fruits and vegetables.

• Keep the temperature of your refrigerator at40 degrees F or below.

• Use a refrigerator thermometer to measure the temperature.

• Clean the refrigerator as needed.

• Throw out spoiled food and wipe up spills with hot, soapy water.



Vitamin Loss During Food Preparation





Vitamins loss starts as soon as food is harvested. Vitamins also leach into the water during cooking. Vitamin loss can be minimized by following ways

• Peel vegetables thinly, cook in the skin, cut it to large pieces and do not overcook.

• Cook in minimum amount of water with lid on. Do not discard excess water.

• Store in fridge or freezer covered tightly.

• Eat raw fresh fruits and vegetables as much as possible.

Tips For Selecting Fruits And Vegetables




To maximise nutrients and appeal, buy and serve different types of fruit and vegetables. Try to buy fruits and vegetables that are in season, and choose for freshness and quality. You should:

• Eat with the seasons – this is nature’s way of making sure our bodies get a healthy mix of nutrients and plant chemicals


• Try something new – try new recipes and buy new fruit or vegetables as part of your weekly shopping


• Let colours guide you – get different combinations of nutrients by putting a ‘rainbow’ of colours (green, white, yellow–orange, blue–purple, red) on your plate.



simple ways to serve fruits and vegetables




• fruit and vegetable salads

• vegetable or meat-and-vegetable stir-fries

• raw fruit and vegetables

• vegetable soups

• snack pack, stewed or canned fruits or dried fruits.