The article of Assoc. Prof. Dr. Murat Doğan, deputy dean of Istanbul Gelisim University (IGU), Faculty of Fine Arts (FAF), and lecturer of the Department of Gastronomy and Culinary Arts, was published in the Journal of Food Taste. The article was featured in the May issue of the magazine with the title "Importance of Fruit and Vegetable Consumption".
When the history of humanity is examined, the first and most important nutrients have always been vegetables and fruits. We are in May, and with the spring, seasonal fruits and vegetables will become more abundant and we will have the opportunity to consume the fresh ones.
Let me first start by saying this. Especially in childhood, the most basic way of eating healthy in middle-aged and older age groups is through the consumption of fresh fruits and vegetables. Edible parts of plants are vegetables and fruits. Since they contain a large amount of water, they contribute to meeting the need for vitamins and minerals rather than energy needs. Vegetables and fruits are especially rich in folic acid, vitamins A, E, C, and B, calcium, potassium, iron, magnesium, fiber, and other antioxidant compounds. Antioxidants are important in terms of removing harmful substances from the body or reducing their effects.
“Vegetables and fruits can also be considered functional foods in the prevention of various diseases.”
Vegetable and fruit group foods play an active role in growth and development, cell regeneration, tissue repair, skin and eye health, tooth and gum health, blood production, and the formation of the immune system against diseases. While vegetables provide low energy, they also provide a feeling of satiety due to the fibers they contain. Thus, they support weight control and protection from chronic diseases related to obesity. It also protects the health of the digestive system with its fiber content.
“Fiber is one of the prebiotics, which are natural foods of probiotics called gut microbiota found in our intestines.”
As most of us know, probiotics are beneficial microbes that live in our gut. When we consume vegetables and fruits containing plenty of fiber, we feed these microbes living in our intestines well. They also release many metabolites (some substances that are beneficial to health) that are beneficial to our health. Yes, we call it mutual benefit or symbiotic living.
Vegetables and fruits have a small effect on meeting the daily fluid requirement. I recommend consuming different colors and types of vegetables for a healthy diet. Different colors and types mean different amounts of vitamins, minerals, and phytochemicals.
“More importantly, vegetables and fruits are food groups that should be consumed every day.”
For example, oranges, tangerines, lemons, and grapes are very rich in vitamin C and antioxidants. In addition, fruits such as apples, pears, bananas, and apricots are rich in potassium content. Fruits that are eaten with their skins such as apricots, plums, and strawberries should be washed with plenty of water and eaten without peeling. If we are going to consume fruit juice, we should prefer the fresh and freshly squeezed one. I recommend consuming fruit juices with the pulp.
“Among the vegetables, the only vegetable we should pay attention to is the potato.”
The reason for this is that it is a little different from other vegetables. Because potatoes contain a high amount of carbohydrates and we generally like to fry them in plenty of oil. For this reason, it is useful to pay attention to both health and calorie balance in its consumption.
Finally, let's finish by talking about healthy daily consumption amounts. It is healthy to consume around 300-400 g of fresh fruits and vegetables per day. To be more specific, it is recommended for children and adults consume 2-3 portions of vegetables and 2-3 portions of fruit every day. As a result, the way to be a healthy individual and live a healthy life is to consume enough and even plenty of fresh vegetables and fruits (by paying attention to their calorie values, of course).
Stay healthy…
Assoc. Prof. Dr. Murat Doğan
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
