Welcome to Khatun's Kitchen Food Blog
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
