Fruits and vegetables

Eating at least 6 servings of fruits and vegetables daily promotes intestinal health and healthier aging.

Complete this habit to improve the well-being of your gut and mood.

One day you can eat more vegetables, and the next day more fruit, but try to keep the overall ratio equal in the long run.

Plan a few days ahead and find a convenient time for fruits and vegetables in your routine. You might eat fruits in the evening, between lunch and dinner, and add vegetables to lunch or dinner.

Opt for a diverse range of foods in your diet. It's advisable to incorporate at least 15 different food items daily, extending beyond just fruits and vegetables. Aim to introduce a vibrant palette of colors to your meals - this practice not only makes your food visually appealing but also ensures a comprehensive mix of essential vitamins and minerals.

The human body, across generations, gradually adapts to its surrounding geographical environment, suggesting a preference for locally sourced produce for optimal absorption. Consider choosing locally produced foods that your body may better absorb. Additionally, give priority to organically grown fruits and vegetables. Such organic produce is devoid of harmful toxins and is abundant in polyphenols, compounds that, through xenohormesis, activate mechanisms such as sirtuins, promoting longevity.

Recommendations for the portion size

Vegetables

• 1 cup uncooked leafy vegetables.
• 1/2 cup other vegetables, cooked or chopped raw.
• 3/4 cup vegetable juice.

Fruit

• 1/2 cup chopped, boiled, or canned fruit.
• 1 medium-sized apple, banana, orange, or 1/2 grapefruit.

Impact

Studies show that high-fiber diets (fruits, vegetables, whole grains) increase microbiome function. Therefore, adding these products to your diet is one of the few ways to improve your gut health.

The diet suggested by Dietary Approaches to Stop Hypertension (DASH) and the Mediterranean diet are both associated with an increased lifespan. Both diets and The American Heart Association recommend having at least 3 servings of fruits and vegetables daily.

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