Healthy eating section: check the consumption of fruit and vegetables

Scientific observation, focused on the causes of the onset of pathologies, has led to the affirmation that those who consume more fruit and vegetables are in a better state of health.

An assumption confirmed and codified also in the "Guidelines for a healthy diet" and in the document on the "Reference Intake Levels of Nutrients and Energy" (LARN), which contain numerous references to the opportunity to supplement the daily diet with a greater intake of foods of plant origin.

Because less vegetables are consumed than what is actually needed

Everyone recognizes the benefits brought to the body by fruit and vegetables, but we often give up consuming this kind of food by giving justifications based on the high cost, not balanced with the satisfying and satiating power of other foods, or on the impracticality of eating them, especially away from home.

Also in this case, as always, the truth lies somewhere in the middle: by choosing to buy seasonal vegetables, thus avoiding the expensive first fruits, the expense will be limited and will not affect too much the pre-set budget.

Furthermore, for consumption outside the home, it is enough to get organized by obtaining special containers, to carry previously peeled and cut fruit and vegetables with you, thus overcoming the problem of not being able to take the daily amount of vegetables foreseen by the diet plan.

Obviously, consuming more fruit and vegetables does not mean adopting a monothematic, plant-based diet only, which would be structurally unbalanced and potentially lacking in particular nutrients, unless one chooses to consume - in large quantities - vegetables rich in properties similar to those of other foods.

For example, in vegetarian or vegan diets, the intake of nutrients of animal origin is often replaced with that of legumes, whose supplementary action is very effective, even if the subjective relevance should be evaluated by monitoring the response of each individual organism.

What are the correct fruit and vegetable consumption habits?

So let's see how to behave at the table and what are the food choices to make when deciding to implement the diet with the consumption of vegetables.

Increase the number of portions of fruit and vegetables, always keeping in mind the criterion of seasonality and limiting the use of sugar: a product at the right degree of ripeness costs less and doesn't require many additions to be tasty.

Prefer the consumption of raw vegetables: they are excellent as a snack, as an aperitif (dipped in a light vinaigrette of EVO oil and lemon juice or white vinegar), or as a mid-afternoon snack.

Insert fruit and vegetables in the preparation of sweets and savory dishes: they are natural flavor enhancers and allow you to limit the use of sweeteners, salt and spices.

Follow the basic principle of the "5 color diet", choosing vegetables of different colors: it will make the greater consumption of fruit and vegetables more appealing and pleasant, even visually.

Also introduce dried fruit into the diet, preferably natural, without icing or salting: it will serve to obtain an excellent source of energy, even "emergency", to fill sudden hunger between one meal and another, provided it is not go overboard with the quantities.

Make it a habit to consume vegetables when you are at the family table, to pass on (by example) to children the validity of a correct and balanced diet.

Vegetables vs. supplements: a dispute that is still open

Given that, in the scientific setting, the condition of increased well-being found in the subjects observed was credited to the presence of antioxidant principles in their usual diet, an attempt was made to study alternative systems to the "direct" consumption of vegetables, replacing it with the intake of supplements containing the individual active ingredients.

The results, however, were disappointing, because it was found that the active ingredients, taken individually, did not cause the beneficial effects found, on the other hand, when taken in synergy and, indeed, sometimes had harmful consequences on the body, almost similar to those of an overdose.

Without demonizing the use of supplements based on plant nutrients, it must be said that, in any case, the intake of fruit and vegetables in the diet will never have the negative consequences that can occur with supplementation: therefore, rather than the pharmacist, it is always preferable to contact your trusted greengrocer.