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Health Benefits Fruits and Vegetables

- Eating a diet rich in fruits and vegetable help reduce the risk of heart disease including heart attack and stroke. - It may prevent the risk of developing certain types of cancer - Sharon Palmer, a registered dietician in the US advises that consuming fruits and vegetable high in fibre reduces the risk of obesity, type 2 diabetes, maintain a healthy gut, reduce constipation and reduces the risk of developing bowel cancer.

Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day.

To get the best out of eating fruits and vegetables is to ensure that vegetables are not over cooked or over powered with spices. Simple stir-fries and boiled versions are much healthier than the sabzi bajis drenched in oil and spices

Fruits/Veg

Serving size

Total fiber (grams)*

Raspberries

1 cup

8.0

Pear, with skin

1 medium

5.5

Apple, with skin

1 medium

4.4

Banana

1 medium

3.1

Orange

1 medium

3.1

Strawberries (halves)

1 cup

3.0

Figs, dried

2 medium

1.6

Raisins

1 ounce (60 raisins)

1.0

Green peas, cooked

1 cup

8.8

Broccoli, boiled

1 cup

5.1

Brussels sprouts, cooked

1 cup

4.1

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