The World Health Organization recommends consumption of at least 400grams of fruits and vegetables per day to improve overall health and reduce risk of some non communicable illnesses like heart diseases, diabetes, obesity and some types of cancer.
1. Increased natural lifespan
Inadequate fruits and vegetable consumption is among top 10 risk factors of global mortality, with conditions associated with low fruits and vegetable consumption causing approximately 1.7 million deaths.
According to the 2015 Kenya stepwise survey for non communicable diseases risk, only 6 per cent of Kenyans consume the recommended amounts of fruits and vegetables per day.
2. Promotes youthful looks
Fruits and vegetables contain a variety of vitamins, minerals and anti-oxidants that help improve the skin's collagen and elasticity which helps keep the skin firm and smooth and delays formation of wrinkles making one look youthful for longer.
3. Weight loss
Since fruits and vegetables are low in fat and calories and are loaded with fibre and water they help create a feeling of fullness which helps prevent excess calorie consumption and subsequent weight gain.
4. Keeps type 2 diabetes at bay
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Soluble fibre supports the digestive system and aids in regulation of blood glucose levels by delaying release of glucose into the blood stream reducing the risk of type 2 diabetes.
5. Maintains proper gut health
Consumption of both soluble and insoluble fibre is key for good health. Most fruits and vegetables provide both types of fibre. Insoluble fibre helps bulk up stool and facilitates easy flow of food and waste material through the digestive system which helps prevent digestive health problems.
A serving of vegetable is equivalent to one cup of uncooked, or half a cup of cooked green leafy vegetables while a serving of fruits is equivalent to one medium whole fruit of half a cup of chopped fruits.