The motto for daily fruit and vegetable selection is: as much variety as possible. The intense colors of fruits and vegetables are a sign of a large amount of flavonoids, also called “plant pigments” or “secondary plant compounds.” These plant substances protect the plant from damage caused by the environment. They are the most diverse chemical compounds found exclusively in plants and positively influence a number of metabolic processes such as cholesterol metabolism and blood sugar levels in the human body.
Protection without any calories
In addition to vitamins A, C and E, various secondary plant compounds also protect against aggressive oxygen radicals. They have a positive effect on inflammatory processes, the immune system and the development of cancer. Other secondary plant compounds protect against bacteria. It is therefore important to consume as many different types of fruit and vegetables as possible in order to absorb the various secondary plant compounds.
Fruits and vegetables are ideal fitters, which have a satiating effect and do not cling to the hips or belly even when eaten very generously (the scientists of the German Institute of Nutritional Medicine and Dietetics advocate eating up to 1,000 grams per day). Especially after the vacations, in which perhaps one or the other kilo has grown due to the delightful “all inclusive – offers” of the tour operators, the fresh fruits and vegetables offer a healthy way to let them melt quickly again.
Some tips for eating enough fruits and vegetables
- Prefer regional, seasonal fruits and vegetables, short storage and transport times preserve a large part of their vitamins
- Fruit juices for breakfast bring momentum into the day
- Vegetable juices in the evening can replace the vegetable portion
- Consume fruits and vegetables at every meal, but also between meals
- “Colorful” salads are suitable to absorb as many different phytochemicals and vitamins as possible
- Fruits and vegetables (apple, carrot or radish) are very suitable as break food
- Bread meals can also be visually decorated with fresh tomatoes, cucumbers and peppers, among other things, and upgraded in terms of content
- For fruit and vegetable muffle suitable dishes in which it is hidden (cereals, curd, yogurt, or pudding dishes, milkshakes, juices, soups, casseroles, rice pans).
Various phytochemicals and their occurrences.
- Carotenoids: carrots, red and yellow vegetables, fruits.
- Phytosterols: in plant seeds and oils, for example, golden flaxseed.
- Saponins: legumes
- Glucosinolates: kohlrabi, horseradish, mustard.
- Polyphenols: in the marginal layers of fruits and vegetables, with higher content in field-grown vegetables.
- Protease inhibitors: Legumes, cereals
- Monoterpenes: flavorings such as peppermint, caraway oil, citrus oil.
Source: German Institute of Nutritional Medicine and Dietetics
