From a nutritional perspective, vegetables and fruits are the foundation of a healthy diet. According to nutritionist Aviv Joshua, Master of Science, clinical nutritionist in the US, this group of foods provides nutrients that other foods can hardly completely replace, especially fiber and plant compounds with biological activity.
Nutritional deficiencies and digestive disorders
When not eating vegetables and fruits for a long time, the body is prone to vitamin C, vitamin A, folic acid and potassium deficiency. Vitamin C supports immunity and wound healing; vitamin A is necessary for vision; folic acid participates in the process of creating deoxyribonucleic acid and cell division; potassium helps regulate blood pressure. Although supplements or pills can partially compensate, they do not bring the overall benefits of original foods.
Fiber is the most obvious deficiency factor. A low-fiber diet can easily lead to constipation, bloating, and intestinal peristaltism. In the long run, the intestinal microbiome is imbalanced, leading to immunodeficiency and increased chronic inflammation.
Increased risk of chronic disease
Many studies show that consuming a lot of vegetables and fruits is associated with a lower risk of cardiovascular disease and stroke. Soluble fiber helps reduce low-density lipoprotein cholesterol; potassium and magnesium support blood pressure control; antioxidants reduce oxidative stress, a factor promoting atherosclerosis.
In addition, lack of vegetables and fruits makes blood sugar fluctuate strongly after eating, increasing the risk of insulin resistance and type 2 diabetes. The immune system is also weakened due to lack of vitamins A, C, E and antioxidants. Dry skin, brittle hair, and reduced vision may be early signs of nutritional deficiencies.
According to experts' recommendations, adults should eat at least two servings of fruit and three servings of vegetables per day. For people who are not familiar, they can start with cooked vegetables, smoothies or add small amounts to meals to help the digestive system gradually adapt.
