Fruits and veggies are nature’s multivitamins
Nature’s bounty of fruits and vegetables are an easy way to add the much-needed multivitamins to our diet.Vitamin supplements never look half as good and no comparison is possible regarding taste.
Many of the vitamins have their source in fruits and vegetables. Some, however, may have animal products as their best sources.
An easy way to remember:
Water soluble vitamins like B complex and C: Main source fruits and veggies
Fat soluble vitamins: Vitamin A, D, E, K
Source:Animal products,eggs,meat,beef,poultry.
Our busy schedule and lack of motivation often derail all our good resolutions.While on a self-improvement trip, I was able to increase the daily dose of this goodness, hence this post! Hope it helps, to get you motivated and add more nature’s goodness to your diet.
Top 5 Reasons to make fruits and veggies our best friends
Vitamin A: Keeps our eyes healthy
Richest source is orange and yellow fruits and veggies. Carrots are a very good source.
As Retinol:Liver,fatty fish,eggs
As Beta-carotene: Red and yellow coloured veggies.Carrots, tomatoes, green leafy vegetables, sweet potatoes
Vitamin B: Important for best energy production and repair of muscle tissues.Helps to keep our digestive system healthy.
Vitamin B: Richest source germinating sprouts and most fruits and veggies
Sources of B-Complex vitamins:
Thiamine: Yeast, pulses, wheat, rice (paroled and milled), bread
Riboflavin: Milk and milk products, eggs, papaya, dried apricots, leafy veggies
Niacin:Liver,kidney,peanuts,beef,mutton,pork,wholemeal cereals,pulses
VitaminB6:Avocado,banana,legumes (dried beans),meat,nuts,poultry,whole grains.
Folate:Liver,peanuts,green leafy veggies ,avocado ,pulses.
Vitamin B12: Milk and milk products, meat
Vitamin C, E: Both these are antioxidants.They help prevent cellular damage hence has anti-aging property, helps prevent cancer.
Vitamin C sources: All sour fruits.Amla,oranges, lemon,guava,mango,papaya,pineapple, green leafy veggies,tomato,lettuce,radish
Vitamin E: Fish oils, nuts, wheat germ, beef and organ meat, sunflowers seeds, eggs, green leafy veggies.
Vitamin D, K: Keeps our skin, hair, bones healthy, role in proper blood clotting and overall neuromuscular health.
Vitamin D Source: fish oil(cod liver oil), liver, egg yolk.
Vitamin K Source: Green leafy vegetables, dried herbs, dried prune green tea, also produced by probiotic organisms in the intestine.
How to change ..slow and steady….the rule of 5
5 Servings per day
2 servings of fruit,3 or more of veggies, would be best, but it’s better to be slow, steady and consistent. Gradually increasing number of fruits and vegetable in every meal helps to increase the total daily intake.
5 Trick to do this
Breakfast
- Bananas , apples , grapes, berries,various nuts, fig raisins with oats or corn flakes
- Fruit smoothie
- Spanish omelette with sprouts, carrots, French beans.onions, tomatoes, peas and any other veggies you want.
Lunch: Indians love their sabzi as a side dish, so this is generally not a problem
- Sauté seasonal veggies in olive oil, add salt pepper, nuts, raisins and a portion of brown rice.garnish with lemon wedges.
- Salad of cucumber, apples, pears, shredded carrots, oranges and pineapples any others.
- Raita/ yoghurt with diced veggies, fruits of your choices.
Dinner
- Grilled chicken with grilled veggies like carrots, beans tomatoes, peas.
- Salad of cucumber, onions Tomatoes.
Snack
- Diced carrots, tomatoes, onions with boiled chickpeas/ roasted peanuts/muri (puffed rice)/sprouts with a dash of salt, lemon, black pepper.
Dessert
- Sweet fruits like mangoes, apples watermelon, ripe papaya, grapes, sweet berries, custard apple, by themselves are deserts but if you crave chocolate something, dip fruit of your choice in molten dark chocolate.
How to start and stick with the plan
- Slow and steady definitely wins the race in this case.Whatever be the number of fruits and veggie servings you have nowadays, try to increase at least by one serve per week. A gradual lifestyle transition causes less havoc than a drastic change.
- Enjoy fruits as a family together, we started having fruits in front of our toddler which made her have them enthusiastically without much trouble.
Have them as salads, chats, snacks, side dish, main dish, dessert, drink any way you want.
Buy fresh, eat whole or cut, with or without seasoning just have them.Not only do they provide us with essential micronutrients, their fibre and water content and minimal calorie count make them ideal for losing weight and keeping it off the healthy way, so keep on munching!
One small step in the right direction is a leap towards a healthier and happier life.Stay healthy, stay happy and remember Health is Wealth!
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Your posts is really helpful for me.Thanks for your wonderful post. I am very happy to read your post. It is really very helpful for us and I have gathered some important information from this blog.
Very Nice Post . Very useful for Fruits and vegetable Information .Keep Up the Good Work . Thank you.
Thank you
Interesting post. We’re on the same wavelength. This morning I posted Early Morning Boost for Your Immune System
I love fruits and vegetables but I’m always unsure of the quantity to be served but I read your blog during the A to Z and learned a great deal about it!
Cheers
BoisterousBee
Very information post. I love the options for breakfast and lunch… Spanish omelet sounds so yumm. Please post some articles on calcium sources for vegetarians, apart from dairy. ????
Rajlakshmi supplements are great for vegetarians.You can check out some.
Thankfully my husband and I are equally fond of vegetables. I try to vary the preparations too so that we don’t bored of only one type of dish.
Thank you
very informative post. I need to incorporate much more into my diet. i appreciate your point of adding this steadily, always we try to suddenly add 5 portions, which obviously doesnt work.
Informative & I really should have an eating plan 🙂
Really impressed by all the comments….
Keep up the good work dear…
Thanks darling????
Fruits and vegetables contain many vitamins and minerals that are good for your health. These include vitamins A (beta-carotene), C and E, magnesium, zinc, phosphorous and folic acid. Folic acid may reduce blood levels of homocysteine, a substance that may be a risk factor for coronary heart disease.Foods of similar colours generally contain similar protective compounds. Try to eat a rainbow of colourful fruits and vegetables every day to get the full range of health benefits.
You are right.Rainbow of colourful fruits and veggies.I think I will borrow this phrase.Beautifully explained.
Hi Amita, very nice article.
Thanks Akash .
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I love the title of this post. It really does say it all. Fruits are also natures candy and who couldn’t do with some extra vitamins.
Yes fruits are nature’s candy filled with goodness.Great way to put it.Thanks for reading.
Nice..As a dietician I know how important fruits and veggies are..you have explained in details here!
Cheers
Deepa
Thanks Deepa. Really appreciate your feedback
Such helpful information! “Slow and Steady wins the race!”
Thanks Maya.
What a great post. I remind myself every day to incorporate more fruits and vegetables into my diet.
That’s a great habit to make
Such informative post!! I need to change my meal plan to live healthier and happier life.
Thanks Jasmine. Glad you enjoyed it
Your knowledge on this topic is amazing. I was a competitive swimmer for many years and can attest to a lot you include in this post. I really dislike veggies which is a set back but I try to eat as much fruit as possible.
Competitive swimmer!That’s super impressive.You must be having a very high level of fitness! .Thanks for the appreciation ????
This is an interesting read! I think eating fruits and vegetables is very important! So, so many health benefits. I like mine in smoothies. Kiwi, gratefruit, spinach and apple is a current favourite of mine 🙂
I love smoothies too!Thanks for reading.
This is such an informative post- I loved the information that gave me concise info on what food source specific vitamins come from!
Glad you liked it!
These are great! I need to get up on some multivitamins. I sit in an office all day long with no windows. I do walk up to 5 miles a day at work through, i get my sunshine that way.
That’s thought in the right direction!
Really informative. I think I will bookmark this for later. I’ve been wanting to amp up my fruit/veggie/vitamins game. Nice post.
Thanks Jenna. I am really glad you enjoyed this
Love this, I live fruit and vegetables, I have organic natural supplements as well and I feel fantastic there is nothing better, thanks for sharing a great post
That’s also a great way to keep your health.Thanks for sharing @
I am very happy to read this. This is the type of manual that needs to be given and not the accidental misinformation that’s at the other blogs. Appreciate your sharing this best doc.
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My mom loves to learn about vitamins! Your post is really complete, well done! I’m totally sharing this with her! 🙂
Thank you so much.Do share with your mom
Love this article. If we were to all eat more fruits and veggies, nutrient dense foods, we wouldn’t need supplemental vitamins. You broke it down really well!
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