Juicy IslandπŸ˜‹πŸ‰πŸŽπŸ₯­πŸπŸπŸŒπŸ‹πŸŠπŸ₯πŸΉπŸΈπŸ¦πŸ“πŸ’πŸ‘πŸπŸ₯•πŸ†πŸ₯‘πŸ₯₯πŸ…πŸ₯πŸ₯’πŸ₯¦πŸ₯¬

Benefits of fruits and vegetables

Fruits and vegetables are sources of many essential vitamins and minerals which are less consumed. Some of these vitamins and minerals include Vitamin C, Potassium, Folate, Dietary fiber, Magnesium, Vitamin k, and B vitamins. Most fruits and vegetables are naturally low in fat, sodium, calories and do not contain cholesterol. The vitamins and minerals in fruits and vegetables are known as micronutrients, this means they are needed by the body in smaller or minute quantities. People who eat fruits and vegetables frequently are likely to have low risk of some chronic diseases such as cancer and cardiovascular diseases.

Variety and colour is an important element to consider when choosing fruits and vegetables, due to the presence of phytochemicals found in them. Phytochemicals or phytonutrients are naturally occurring plant chemicals that have protective qualities for human health. They provide the plant with colour, flavour and smell. Phytochemicals have antioxidant activities. An antioxidant is a compound that prevents other compounds or molecules from becoming oxidized. When molecules in the body become oxidized, free radicals which are unstable molecules are formed. Free radicals can cause damage to body cells and tissues as they break down and this leads to the onset of diseases. The function of an antioxidant is to stabilise free radicals by donating electrons to them; In effects, preventing them from causing damage to body tissues. Examples of phytochemicals are flavonoids, polyphenols and carotenoids, which can be found in fruits and vegetables such as carrot, watermelon, orange, leafy greens, tomato, cucumber, onion, ginger, banana, avocado, grapefruit, apple, mango and many others.

Different fruits and vegetables contain different phytochemicals which enhance the functions of antioxidants to promote overall health.

Some Nutrients in fruits/ vegetables and their functions

Fiber: dietary fiber from fruits and vegetables is important for proper bowel movement function. It helps to reduce constipation. Fiber in fruits and vegetables provide a feeling of fullness with fewer calories. This property makes it a useful element in weight loss management.

Vitamin C: boosts the immune system by helping to produce more white blood cells and macrophages needed to fight against diseases which attack the body. It also important for growth and the repair of body tissues.

Folate (folic acids): helps the body to form red blood cells. Taking folate from foods or folic acid supplements can help reduce the risk of neural tube defects, spina bifida and anencephaly which occurs during fetal development.

Vitamin A: improves vision by preventing night blindness. Helps with cell differentiation and reproduction.

Potassium: helps to maintain a healthy blood pressure.

B vitamins: helps with metabolism of carbohydrates, fats and proteins as well as strengthening the immune system.

Magnesium: it is necessary for healthy bones and promotes formation of enzymes in the body.

Although fruits and vegetables are associated with all sort of health benefits, the sugar content of some fruits may be very high. Therefore, eating too much or taking fruits as whole meals means high consumption of sugar. The excess sugar is then easily converted into fat for storage in the body. This intend leads to weight gain. Thus, the dietay recommendation for fruit and vegetable intake is 400 – 800 grams per day or five to ten servings of 80 grams. One 80-gram serving is equivalent to a small tennis ball size. Fruits should be eaten as snacks in between main meals.

Simple smoothies and juices to be tried at home


Think diet, think health”.

15 thoughts on “Juicy IslandπŸ˜‹πŸ‰πŸŽπŸ₯­πŸπŸπŸŒπŸ‹πŸŠπŸ₯πŸΉπŸΈπŸ¦πŸ“πŸ’πŸ‘πŸπŸ₯•πŸ†πŸ₯‘πŸ₯₯πŸ…πŸ₯πŸ₯’πŸ₯¦πŸ₯¬

  1. Wow
    Lovely piece on fruits
    Juicy Islands πŸ₯³
    So glad to see my favorites there🍎🍏🍌🍐🍊πŸ₯₯🍍πŸ₯‘πŸ₯‘πŸ₯­πŸ‰πŸ‰

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