How many fruits and vegetables should you eat per day: a nutritionist gives her answer

Fruits and vegetables are not only healthy and tasty foods that many people love, but also an essential part of the diet of anyone who wants to be healthy. Very often people eat too little or vice versa – a lot of these products, not knowing what the norm is.

Nutritionist Olha Usenko shared on Instagram how much fruit and vegetables everyone should eat per day.

"Any nutrition and health expert will emphasize the need for fiber in the diet," the expert said.

Why eat these foods every day?

Answers from a nutritionist:

• Fruits and vegetables are a great source of vitamins and minerals. They are rich in vitamins A, C, and E, as well as magnesium, zinc, phosphorus, folic acid, and potassium.

"The basis of the immune system lies in the intestines, and to be more specific, in high-quality microflora. And it is fruits and vegetables that are prebiotics (nutrition) for our flora," Usenko said.

• It's fiber that keeps you going to the bathroom regularly.

"Vegetables and fruits provide a strong satiety, and people who struggle with constant hunger can get satiated without going overboard on calories," the expert added.

• They are not high in calories, so it will be difficult to overindulge in them during the day.
• Protection against various diseases.

"Vegetables and fruits contain phytochemicals, which are biologically active substances. This means that by consuming fruits and vegetables, you can reduce the risk of type 2 diabetes, stroke, heart disease, high blood pressure, and cancer, as well as lower cholesterol," the expert said.

• Vegetables and fruits in any form are convenient, fast, and affordable. Choose local produce and you'll have a great diet all year round.
• With different textures and cooking options, from fresh options to baked and smoothies, fruits and vegetables help to make your diet varied and add different flavors.

"If your body reacts normally to vegetables and fruits, then try to eat 500 g of vegetables/greens and 300 g of fruits/berries a day. And a variety of vegetables and fruits is also very important, change the set every few days," summarizes Olha.