Wednesday 13 April 2022
Vegetables such as fruit are essential in a balanced diet. They provide the body with fiber, vitamins and minerals, and their consumption helps prevent various diseases such as diabetes, cancer, heart disease and obesity, so their daily intake should be a priority.
Data from Food and Agriculture Organization of the United Nations (FAO), indicate that insufficient fruit and vegetable intake is the cause of many diseases that cause millions of deaths worldwide. Its statistics show that insufficient consumption of these foods generates about 14% of deaths from gastrointestinal cancer worldwide, 11% of deaths from ischemic heart disease and 9% of those from cerebrovascular accidents.
The recommended, indicates the American Heart Association and other international organizations, consists of including five or more servings of fruit and vegetables per dayas they contain vitamins, minerals, fiber and many other components that perform key functions for the proper functioning of the body.
Vegetables are so important in the daily diet that nutrition experts of the Harvard School of Public Health they have created a “dish” whose purpose is not to gain or lose weight, but to teach the population what to do to maintain a healthy weight.
His proposal proposes to divide the daily food intake into four parts, two of which should be devoted to fruit and vegetables, or 50% of each day; while the remaining two must be chosen from protein foods and whole grains, each with 25%.
According to experts, the greater the variety of vegetables in the diet, the better. However, It is important to note that some of these products contain more sugar than others. therefore, for example, diabetics should evaluate their consumption and consult their doctor. These are some of them.
Beetroot, known as red beetroot, is a vegetable that brings various health benefits, as it is rich in antioxidants and is associated with the prevention of cellular alterations and degeneration, helping to prevent cancer and the onset of some chronic diseases. Your Saude. Contains vitamin C, carotenoids, phenolic compounds and flavonoids; however, it also has a significant sugar level, with 6.7 grams per 100 of weight.
This vegetable contains, on average, five grams per 100 vegetables, so it is advisable to eat a portion not exceeding 50 grams mixed in salads and raw, when cooked, its sugar index increases even more. It is a food rich in vitamin A, potassium and phosphorus.
Provides 4.24 grams of sugar per 100 grams. This vegetable is mainly composed of water (89%), which makes it very light. Carbohydrates are its most abundant nutrient, it provides protein and is very low in fat. As for vitamins and minerals, it provides good doses of vitamin C, potassium, calcium and phosphorus, as well as a high percentage of the trace element chromium and small quantities of sulfur, bromine, cobalt, copper, magnesium, silicon and zinc. the portal Mind of the body.
This vegetable has 3.8 grams of sugar per 100 grams of vegetable. It is low in calories and high in sulfur compounds, vitamin C and citric acid. It provides a lot of fiber, which facilitates the digestive processes. It also has antioxidant properties.
This food contains 3.5 grams of sugars per 100 grams of weight. It is a low rate, so it is recommended to consume it in moderate portions. This vegetable is essential in the diet because it is rich in vitamins A, B1, B2, C and folic acid, which helps strengthen the immune system and improves resistance to disease. It also contains minerals such as potassium, calcium, magnesium, iron and phosphorus, which help prevent arthritis, osteoporosis and heart disease.