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Getting your "5 a day" daily fruits and Vegetables nutrition

requirements

What is your 5 a day daily requirements?

Diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases. 5 a day Fruits and vegetables provide essential vitamins and minerals, fibre and nutrients that are important for good health. Most fruits and vegetables are naturally low in fat and calories. Eating 5 a day or more servings of fruits and vegetables is part of an important plan for healthier living. By adding variety you get the total scope of required vitamins and minerals rather than a single type of phytochemicals and antioxidants your body needs to ward of aging and cell damage

Colour FOOD GROUP guide to 5 a day

Red fruits and vegetables in your 5 a day promote heart health, will protect agianst urinary tract infections, improve your memory. With specific phytochemicals to the red group of fruits and vegetables called lycopene and anthocyanins have unique antiaging and cancer protecting functions:

Red apples - Cherries - Cranberries - Red grapes - Red pears - Raspberries

Strawberries - Pomegranates - Watermelon - Beets - Pink/Red grapefruit

Red skinned potatoes - Red peppers - Radicchio - Tomatoes - Blood oranges


Red Radishes - Fresh Rhubarb - Red leaf salad - Red onions The Green group of fruits and vegetables will lowe

The Green group of fruits and vegetables will lower risk of some cancers, in your 5 a day. Other benefits of the Green vegetable group includes vitamins for healthy eye sight and stronger bones. They also improve digestion along with the better absorption of nutrients into the blood steam. The green group is rich in phytochemicals called lutein and indoles who possess antioxidant properties:

Green apples - Chinese cabbage - Green grapes - Broccoli - Honeydew melons

Kiwifruit - Green beans - Green Limes - Arugula - Green pears - Artichokes

Asparagus - Celery - Broccoli rabe - Brussels sprouts - Green cabbage, etc

Yellow/orange group of fruits and vegetables in your 5 a day are very rich in Vitamin C. Vitamin C found in large quantities in red peppers for example are key antioxidants that ward off the visible signs of aging. The Yellow orange group is also responsible for a strong immune system and protection your vision as well as lowering the risks of certain cancers. Orange and yellow fruits and vegetables also contain the phytochemicals carotenoids and bioflavonoids:

Yellow figs - Cantaloupe - apples - Tangerines - Cape Gooseberries - Grapefruit

Golden kiwifruit - Nectarines - Lemon - Mangoes - Oranges - Papayas - Peaches

Pumpkin - Pears - Pineapples - Apricots - Yellow peppers - Yellow beets - Carrots

Butternut squash - Yellow watermelon - Persimmons - Yellow skinned potatoes

Purple / blue vegs and fruits in your 5 a day bring health-promoting phytochemicals like phenolics and anthocyanins to your diet. thanks to these nutrients you have a lowered risk of cancer improved urinary tract protection. As well as serving the memory the purple groups is equally rich with its own antioxidants for healthy younger looking skin:

Purple figs - Purple cabbage - Purple Bel - Purple asparagus - Elderberries

Dried plums - Quetch Plums - Purple grapes - Raisins - Purple carrots - Eggplant

The White group of fruits and vegetables in your 5 a day is particularly important for the effects it has on lowering your cholesterol levels and bringing exceedingly good heart health with its unique mix of vitamins and minerals:

Parsnips - Brown pears - allicin, found in the onion family - Jicama

Bananas White peaches - Mushrooms - Garlic - Ginger

Cauliflower - Jerusalem artichoke - White nectarines - Kohlrabi - Dates - Onions

Tips on getting family and kids 5 a day

Stock kitchen

It sounds obvious, but having the right foods on hand makes you more likely to eat them. Choose from fresh fruit and vegetables, tinned fruit in its own juice, no-salt-added tinned vegetables, dried fruit, pure fruit and vegetable juice (frozen or tinned,) and frozen fruit and vegetables.

Systematic addition to your cooking

For a 5 day, add apples to your pork, chopped carrots or onions to spaghetti sauce or frozen mixed vegetables to your favourite pasta recipe. Top cake with red fruits. Fruit and vegetables can only add to the taste of your foods, and they’re good for you.

Choose meals that are packed with veggies

Craving soup for dinner? Choose a chunky vegetable stew to help get that 5 a day. Pasta on the menu tonight? Remember that tomato-based spaghetti sauce counts as a vegetable. Having frozen pizza for a weekend lunch? Buy one with added mushrooms, green peppers and onions, then add your own broccoli when you get home.

Feast on them as snacks

Keep carrot sticks handy in the fridge. have fresh fruit at hand, on a bowl in the dinning room, a basket in the kitchen. When the kids come in give the a fruit to develop that health fresh fruit reflex.

Have a fruity dessert

Fruit salad is perhaps the most convenient of health food. Practical to finish on a vitamin rich dinner but is great for the mornings breakfast.

Drink your fruit

Stay away from sodas, even diet sodas, See the drinks page for the best things to drink.

Fresh fruit juice or 100% pure juice is the best way to get 2/3 out of 5 of your daily portions of fruit and veg. Smoothies all natural and non adulterated are absolutely fantastic healthy and convenient ways to eat your fruit.