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Vegetables, along with fruit, an indispensable component of proper nutrition, and the recommendation is to eat as much fresh and raw vegetables

FRUIT AND VEGETABLES should eat regularly, every day, and the selection should be decided on a variety of colorful fruits and because we also provide a variety of phytochemicals that have diverse beneficial effects in the body. Nutrition Board in many developed countries adopted a campaign called "5 +", which tells consumers how to consume five or more servings of fruits and vegetables a day. The idea of ​​increased intake of fruits and vegetables is based on numerous scientific studies have demonstrated preventive and therapeutic effect of diet with high content of fruits and vegetables. Fruits and vegetables occupies an important place in a healthy diet because they contain rich sources of carbohydrates, water, vitamins, minerals, pulp, fiber, and organic acids. Most fruits contain about 80 to 90 percent water, 15 to 20 percent carbohydrates, 3 to 4 percent of organic acids and very little fat. Fruit is low calorie and refreshing. It has antioxidant properties due to Vitamin E, C and A, due to the high content of fiber and water, and fruit reduces the risk of getting cancer and some heart disease. It is important to find the plate as diverse as fruit and their properties are different. For example, strawberries contain considerable amounts of vitamin C, beta carotene and iron, beneficial for the immune system, apricots are rich in beta carotene and iron, peaches are rich in vitamins A, C and potassium, cherries vitamins and minerals good for healthy bones and teeth, pears are healthy because they are rich in vitamin C, copper, potassium and fiber, apples contain vitamin C, potassium and pectin, and protect the intestines and blood vessels, a plum-rich phosphorus and potassium, protect bones. Vegetables, along with fruit, an indispensable component of proper nutrition, and the recommendation is to eat as much fresh and raw vegetables. It is rich in fiber, vitamins and minerals and low calories. Five or more servings of fruits and vegetables a day reduces the risk of stroke by more than 25 percent. In selecting and preparing fruits and vegetables should make sure that it is always varied and fresh to keep all stored nutrients. Whenever possible, fruits and vegetables should leave Unpeeled and vegetables is better to steam than in water.

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