Including five portions of vegetables in our daily diets is the recommendation to stay healthy, but which vegetables are we supposed to choose? Here’s what science has found.
Eating two portions of citrus fruits and berries, plus three servings of leafy green and orange vegetables a day will ensure you have your 5-a-day diet. Researchers have found out that people how to eat five portions of vegs and fruits had a lower risk of death, heart disease, cancer and respiratory diseases.
Not all fruits and vegetables, offer the same benefit, and it is also recommended to emphasize veggies over fruits –you should include 60% veg and 40% fruits.
The best five a day
If you want to reap the benefits of your 5-a-day, green and bright colors are the best choices.
Leafy green veggies such as spinach, lettuce, kale, broccoli, collard greens, cabbage, beat greens or its leaves, arugula, and turnip greens are the best sources of nutrients.
Sweet potatoes, carrots, butternut squash, pumpkin and peppers should be your orange intake of vegetables.
Your to-go fruit intake should include raspberries, blackberries, strawberries, apricots, orange, grapefruit, blueberries, bilberries, cranberries and grapes.
Starchy vegetables such as corn, peas, potatoes and fruit juices have no significant health benefits, by contrast, the previous vegetables are rich in beta carotene, vitamin C and plenty of other nutrients.
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