Are all fruits and vegetables so healthy?

It is generally believed that all vegetables and fruits play a very important role in human nutrition. They are a very good source of vitamins and minerals as well as dietary fiber, i.e. dietary fiber. Vegetables and fruits work remarkably alkalizing and are practically the main source of potassium, which is essential for the work of the heart.

However, the impact of fruits and vegetables on health can be assessed from a different angle:

  • nutritional value
  • calorie
  • the content of simple sugars
  • content of vitamins and minerals
  • digestibility and dietary fiber content
  • pollution content etc.
  • Nutritional value of vegetables and fruits

The nutritional value of vegetables and fruits is assessed on the basis of their content of vegetable protein (including individual exogenous amino acids), carbohydrates, dietary fiber, vitamins and minerals.


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The largest amount of vegetable protein (in 100 g of the product) includes dry soybeans (34.3 g), red lentils (25.4 g), peas (23.8 g), white beans (21.4 g), soybean sprouts (13 , 1 g), broad bean (7.1 g) and green peas (6.7 g). Significantly less vegetable protein contains fruit – in 100 g edible product the most proteins contain: avocado (2.0 g), raspberries (1.3 g), bananas (1.0 g), peaches (1.0 g), cherries ( 1.0 g), currants (1.0-1.3 g), slightly more dried fruits: bananas (3.8 g), figs (3.6 g) and dates (2.0 g).

Calorie of vegetables and fruits
The value of vegetables as an energy source is very low, so it is particularly beneficial to eat them in the treatment or prevention of obesity. Vegetables can be divided into three groups depending on the content of carbohydrates in them and their calorific value. more on

The first group includes vegetables with an energy value of up to 25 kcal in 100 g (you can eat without restrictions): chard, broccoli, onion, chicory, mushrooms, squash, cauliflower, kohlrabi, sauerkraut, cucumbers, pepper, tomato, rhubarb, turnip , radishes, lettuce, asparagus, spinach.

The content of simple sugars in vegetables and fruits
However, due to the higher content of simple sugars, the consumption of fruit in this case should sometimes be limited to 1-2 pieces a day (the size of a large apple). Unlimited fruit intake, especially by slimming people, can lead to a lack of weight loss or even an increase in weight. This results not only from the higher calorie content (40-70 kcal / 100 g, bananas up to 95 kcal / 100 g), but also from their high consumption. The fruit should be consumed daily in a moderate amount (people with a normal body weight of approx. 300 g / d, children can eat more – approx. 500 g / d). They should not be replaced by fruit juices. Eating a fruit gives a feeling of fullness, while drinking a similar amount of juice (with a similar energy value) does not give this impression.


The content of vitamins and minerals
We often eat vegetables and fruits to improve the health or to supplement the vitamins and minerals necessary at any given time. Therefore, it is worth knowing which vegetables and fruits contain more desirable substances, and which fewer (some people will at the time seem “more or less healthy”).

For practical purposes, vegetables and fruits are divided into three groups:

vegetables and fruits that are a good source of vitamin C
vegetables and fruits containing larger amounts of beta-carotene
other fruits and vegetables and potatoes.
Vegetables and fruits supplying mainly vitamin C are cruciferous vegetables (white cabbage, fresh and pickled, Italian, red, Brussels sprouts, kohlrabi, cauliflower), tomatoes, horseradish, parsley, paprika and spinach, as well as fruits: currants, raspberries, strawberries, wild strawberries, gooseberries, blueberries, strawberries, oranges, lemons, kiwi and grapefruit.

Vegetables and fruits containing larger amounts of ß-carotene (provitamin A) are: parsley, carrot, spinach, chard, dill, chicory, lettuce, tomatoes, pumpkin and apricots.

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