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What are some popular fruits and vegetables used in Zambian dishes?

Introduction: Zambian Cuisine

Zambian cuisine is a delightful blend of traditional African flavors with influences from European, Indian, and Asian cuisines. The country’s rich agricultural landscape has lent itself to an abundance of fresh fruits and vegetables that are commonly used in local dishes. Zambia’s cuisine is often characterized by its use of fresh ingredients and a rich variety of spices, making it a favorite among food lovers.

Popular Fruits in Zambian Dishes

Tropical fruits like mangoes, pineapples, and bananas are some of the most popular fruits used in Zambian cuisine. They are used in a variety of dishes, from fruit salads to stews and curries. These fruits are not only delicious but also packed with essential vitamins and minerals, making them a staple in Zambian households.

Mysterious Baobab Fruit

The baobab fruit is a common sight in Zambia, both as a fruit and in powder form. The fruit is rich in vitamin C and has a unique tangy taste that is a perfect addition to refreshing drinks and desserts. The powder form is often used as a natural thickening agent for stews and soups, giving them a unique twist.

The Versatile Pumpkin in Zambian Cuisine

Pumpkins are a popular ingredient in Zambian cuisine, and every part of the pumpkin is used. The flesh is used in soups, stews, and curries, while the seeds are roasted and eaten as a snack. The leaves are also used in dishes like pumpkin leaves and groundnut stew, adding a unique flavor and texture.

Traditional Vegetables in Zambian Cooking

Traditional vegetables like okra, sweet potatoes, and cassava leaves are also commonly used in Zambian cooking. These vegetables are both delicious and nutritious, providing essential vitamins and minerals. They are often cooked with a variety of spices and herbs, giving them a unique taste that is both satisfying and flavorful.

Nutritious Moringa Leaves in Zambian Dishes

Moringa leaves are a highly nutritious addition to Zambian dishes, providing a rich source of vitamins and minerals. They are often used in salads, stews, and curries, giving these dishes a unique flavor. The leaves are also used to make tea, providing a refreshing and healthy drink option. Moringa is a versatile ingredient that has become increasingly popular in Zambia and beyond.

In conclusion, Zambia’s cuisine is a delightful blend of traditional and modern flavors, with fresh ingredients and spices being at the core of its rich culinary heritage. The country’s bountiful supply of fruits and vegetables has resulted in a cuisine that is both delicious and nutritious, making it a favorite among food lovers.

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Food

Germans Eat Too Little Fruit and Vegetables

They contain essential vitamins and minerals – and yet sweet fruit and savory vegetables do not regularly end up on Germans’ plates. Just under a third manage to consume the recommended amount of 400 grams of fruit and vegetables.

Germans eat too little fruit and vegetables

Germans eat just 289 grams of fruit and vegetables a day – clearly too little according to the World Health Organization (WHO). It recommends 400 grams of fruit and vegetables a day. A quantity that is consumed by only a third of the population.

27 percent of the women surveyed eat the recommended amount – for men, on the other hand, the figure is only 20 percent. This is now the result of the government’s response to a request from the Greens politician Bärbel Höhn, as quoted by the magazine “Spiegel”.

Fruits and vegetables are so healthy

Apples, pears, and the like not only taste great, but they also provide the body with essential vitamins and minerals. Above all, vitamin C is well represented in many varieties. It strengthens the immune system and is involved in many metabolic processes. In addition, they are low in fat and calories and high in fiber, which makes the fruits a healthy filler.

Cucumber, cabbage, and co. also fill you up thanks to their high fiber content. Legumes also provide high-quality vegetable protein, which is particularly important for vegetarians and vegans. The good ingredients of the vegetables ensure a healthy intestinal flora and fill up the mineral account. Whether nibbled on their own or mixed in smoothies: consuming delicious fruit and vegetables is not that difficult!

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For Fruit and Vegetables: How To Remove Pesticides Correctly

Pesticides are hazardous to health and should not be absorbed into our bodies if possible. That’s why you should always clean fruit and vegetables properly – even if you don’t eat the peel.

Pesticides on fruits and vegetables: where are they used?

These are various chemical-synthetic substances that are toxic to very specific organisms. Herbicides are used against weeds, fungicides are used against fungi and so-called insecticides are used against insects. In Europe alone, around 290 different substances are permitted. Of course, in conventional agriculture there are strict regulations regarding the amount and type of use of pesticides.

These are EU maximum values ​​that must not be exceeded. Therefore, most fruits and vegetables contain only small amounts of residues, but in which combination and with what effects on the body remains questionable.

In order to avoid the intake of harmful substances as much as possible, you should always remove pesticides from your fruit and vegetables.

How do you properly remove pesticides?

If you want to thoroughly rid your fruits and vegetables of pesticides, there are two simple methods:
Wash fruits and vegetables carefully under running water and rub them well with a cloth. This removes even more residue. Also wash varieties with skin that we don’t eat (citrus fruits, melons, pumpkins, bananas), because when you cut them up, residues and dirt can get straight from the skin to the inside of the pulp and be eaten.
However, the most effective method is provided by an American study from 2017: Scientists from the University of Massachusetts found that you can use water mixed with baking soda or baking soda for cleaning. It is much more thorough and removes almost all pesticides. However, you will need to leave your fruit and veg in the solution for about 15 minutes. Here are the exact instructions: Add 1 teaspoon of baking soda to 200 ml of tap water. Mix both together briefly and add the fruit.

The safest way to avoid using pesticides is to buy organic fruits and vegetables. Organically grown vegetables and fruits can be eaten with their skins without hesitation, as chemical-synthetic pesticides are generally not permitted in organic farming.

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Food

“Naked Eating”: Unpackaged Fruit and Vegetables as a New Trend

“Food in the nude”: With this new trend, a supermarket chain in New Zealand offers all its fruit and vegetables without plastic packaging. The reactions are amazing.

New World leads by example

Plastic bags have been gone from most supermarkets in New Zealand for some time. The government also approved an exit for all retailers from July 1, 2019. The supermarket chain “New World”, the New Zealand counterpart to EDEKA, even goes one step further.

Under the title “Food in the nude” (in English: “Naked food”), New World has declared war on unnecessary plastic packaging: In the branches, almost all fruit and vegetables are offered unpackaged. This project is another step toward Zero Waste.

Food in the nude is also financially worthwhile

Nigel Bond, the owner of the New World store in Bishopdale, Christchurch, was initially unsure whether the move away from plastic could have a negative impact on sales. But on the contrary: the project inspires customers and sales have even increased. “After we introduced the concept, we found that spring onion sales had increased by 300 percent. We saw a similar increase in silver beets and radishes,” reports Nigel Bond.

Eight of the nine supermarket branches located on New Zealand’s South Island have also implemented the project.

New World is also testing other alternatives

Some New World stores offer the option to bring your own cans to reduce plastic waste. Butchery products and seafood can thus be packed and transported in their own cans. However, this option is currently only available for these foods, because the preparation and cooking of these products enable hygiene standards and food safety to be maintained. With other foods, however, you have to look at this more critically. According to Brendon Jones, the owner and operator of a New World branch in Howick, this action is progressing slowly.

In addition, other alternatives to conventional packaging are being tested. Plastic bags are being replaced by paper bags and fiber-based food containers are being made. In this way, products can be sold without plastic.

New World proves that there are good alternatives to traditional plastic packaging. At the same time, they show that a rethink is not only important for consumers, but also for suppliers and supermarket operators in order to really change something.

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Food

Roast Veal with Riesling Sauce, Vegetables and Tagliatelle

Tender veal is gently roasted in the oven and then served on the plate with an aromatic sauce and crispy cooked vegetables. The fine roast veal is the outstanding focal point of a festive menu, which is ideal for preparing and pre-cooking so that the chef is able to enjoy the meal in peace and celebrate with them.

Ingredients for 6 people

– 1.5 kg saddle of veal with rind
– Salt and pepper
– 200 g onions, 2 cloves of garlic
– 2 tablespoons of oil
– 500 g carrots, 500 g zucchini
– 1 leek
– 15 grams of flour
– 45 grams of butter
– 150 ml Riesling wine
– 350 ml veal stock
– 250 g of crème fraîche
– Nutmeg
– 1 pinch of sugar
– 1 tbsp dry vermouth

Preparation

  1. Cut the rind of the saddle of veal sharply and deeply, salt and pepper the meat, and chop the onions.
    Put the oil in a frying pan and sauté the meat over medium heat until golden brown, add the onions and the crushed garlic cloves.
  2. Place the frying pan with the meat in the preheated oven on the lower shelf. Pour in 1/8 l of water, set the oven to 200° with convection, and roast the roast for about 45 minutes with the oven door open.
  3. Clean the vegetables and use a vegetable peeler to cut them lengthwise into thin strips and the leek into fine rings. Knead the flour and 15 g of butter and chill in the refrigerator.
  4. Remove the roast from the oven and the frying pan, wrap in suitable aluminum foil and leave to rest in the switched-off oven.
  5. Deglaze the roasting stock with wine, remove the settled toasted substances from the frying pan with a spatula and stir into the stock. Then reduce the roast stock until thick. Pour in 250 ml of purchased veal stock, and bring to a boil. If necessary, puree the stock with a hand blender and let it run through a sieve.
  6. Stir the crème fraîche into the strained stock, then season with salt, pepper, nutmeg, a pinch of sugar, and vermouth. To thicken the sauce, stir the floured butter into the boiling sauce little by little.
  7. Lightly roast the prepared vegetables in a pan with butter and steam until soft, add some roast veal stock, and bring to a boil. When the vegetables are soft, season lightly and continue cooking, covered, for a few minutes.
  8. Remove the roast veal from the aluminum foil and stir the collected roast juices into the sauce. Cut the meat into approx. 1 cm slices, arrange on a large, preheated plate, and garnish with the vegetable noodles.
  9. Serve the sauce separately in a gravy boat.
  10. Wide, al dente-cooked ribbon noodles are served as a side dish.
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Simple Pasta Casserole with Lots of Vegetables

Pasta casserole with a difference, with vegetables and ham. Heartily seasoned with cheese, salt, and nutmeg. A wholesome meal where vegetables are popular even with children. Pasta casserole is delicious and popular with the whole family. Even children can’t get past the vegetables.

Ingredients for 4 persons

  •  250 g tagliatelle
  • 1 ½ teaspoons salt
  • ½ packet of frozen spinach (225g)
  • ½ packet of frozen peas (150g)
  • 4 tbsp. Cooked cheese
  • 150 g raw ham
  • 4 eggs
  • 1 pinch ger. nutmeg
  • 1 cup of yogurt
  • ½ tbsp. oil
  • 1 tbsp. frying fat
  • 1 tomato

Preparation

Cook the ribbon noodles in plenty of water with ½ teaspoon of salt according to the instructions on the package. Defrost the spinach with a little water over low heat. Cook the deep-frozen peas in a little water with ¼ teaspoon of salt for 4 minutes over low heat. the eng. Mix the cheese and ½ teaspoon salt into the spinach. Cut the ham into fine strips. Whisk the eggs, add ½ teaspoon salt and nutmeg and mix in the ham strips. Add the yogurt, which can remain a bit chunky. Pour the noodles through a sieve and rinse with cold water. Grease the fireproof dish with a little oil and preheat the oven to 180 degrees.

Preparation

Melt the drippings in the pan and fry the noodles in it. Cover the bottom of the casserole dish with spinach. Then fill in the noodles, on top of the noodles the peas, and finally the egg and ham mixture. Bake the casserole in the preheated oven for 30 minutes.

Tip: Serve the pasta bake in the dish and garnish with tomato slices.

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Food

Dangerous Raw Vegetables: You Should Always Cook These Types of Vegetables

Vegetables are essential for a healthy diet. However, some varieties contain toxins when raw, so you should always cook these foods before eating them. In addition to vomiting, diarrhea, stomach ache and headaches, consumption in the uncooked state can even lead to death in the worst case.

Poison in raw food: You should never eat these varieties raw

In addition to potatoes, beans, aubergines, mushrooms, cassava, elderberries and rhubarb, you should never eat zucchini raw. Because there is a risk of dangerous poisoning. In the worst case, there is even a risk of death.

1. Potatoes

You should never eat potatoes raw. The reason: the solanine contained in raw potatoes is toxic. The solanine is a glycoalkaloid and serves as a natural toxin meant to protect the potato. This substance is primarily found in the skin and in new shoots. If a potato was supposedly stored incorrectly and is already sprouting many new shoots, it is better to throw it away. Simply cutting away the shoots is not always advisable, because the more young shoots the potato has, the more solanine there is in the tuber.

The consumption of toxic solanine is reflected in nausea, diarrhea and abdominal pain. Most of the solanine evaporates through cooking. Interesting: You can eat sweet potatoes raw without any problems, as they are not related to the potato.

2. Eggplants

It is similar to the potatoes with the aubergines. They also contain the poisonous bitter substance solanine, which can be rendered harmless by cooking. Aubergines are nightshade plants, which usually all form solanine. In some modern breeds there is hardly any evidence of this toxic substance, so these aubergines can also be eaten raw. However, hardly anyone will do that, since aubergines taste inedible raw.

In the past, it was common practice to salt the aubergine before cooking so that it loses the bitterness. Nowadays, however, this is no longer necessary as the new breeds contain very few. However, salting the eggplant makes it softer and gives it a more pleasant consistency.

3. Beans

The Bavarian Consumer Center advises against consuming raw beans. Because the consumption of phasin contained in uncooked beans can lead to symptoms of poisoning. Phasin is a toxic protein compound that can be rendered harmless by cooking. If you throw the beans in boiling water for at least ten minutes, you no longer have to worry. However, the bean water should then also be thrown away, because the solanine is now in it.

The consequences of eating raw beans are headache, diarrhea, nausea and vomiting. However, too many raw beans can be deadly. Children are particularly at risk because they weigh little.

4. Mushrooms

Some mushrooms are edible raw, while others are not. As a rule, cultivated mushrooms, such as button mushrooms or shiitake, can also be eaten raw. Mushrooms that grow wild in the forest usually have to be prepared to make them non-toxic. Honey fungus in particular is responsible for many mushroom poisonings in Germany. By cooking the mushrooms* you also render the fox tapeworm harmless. Mushrooms that should only be eaten cooked include:
witch bolete
chestnut mushroom
pearl fungus
redcaps
morels
milk patty
honey fungus

5. Rhubarb

Rhubarb is especially toxic to those suffering from gout or kidney disease. The toxicity is due to the oxalic acid it contains, but it is harmless to healthy people – at least in the amounts normally found in rhubarb. When harvesting, the later in the year the rhubarb is harvested, the more oxalic acid it contains. And the more toxic it is for people who are already ill. Good to know: There is more oxalic acid in the leaves than in the sticks.

6. Elderberry

Even the elderberry is said to be poisonous? Yes, it contains the poison sambunigrin. This can lead to vomiting, diarrhea and nausea. The sambunigrin only loses its toxicity when the berries are heated, which is why you should never eat elderberries raw. The berries follow the elderberry blossom, which can be admired between May and June. Just like the berries, you can also use the blossoms – for example to make a delicious syrup.

7. Cassava

In many parts of the world, for example in South America, Africa and Asia, the cassava tuber is one of the staple foods, similar to the potato in our country. For this reason, the tuber is also called “tropical potato”. It is one of the spurge plants and has its origins in Brazil.

You should never eat the cassava tuber raw because it contains hydrocyanic acid. Specifically, linamarin, a hydrocyanic glycoside that fuses with the enzyme linase to produce hydrocyanic acid. However, the poison is rendered harmless during cooking, but the cooking water should be thrown away.

Special case zucchini

Zucchinis are a special case: raw zucchini are particularly healthy. This is because the raw squash contains more vitamins and nutrients than the cooked version. The shell contains a particularly large amount of healthy substances, which is why eating untreated organic zucchini is recommended.

However, if the raw zucchini tastes bitter, it is better to keep your hands off it. The bitter taste comes from cucurbitacins, which are poisonous bitter substances. These serve to protect the zucchini, which nowadays has been almost completely bred away. However, if the zucchini plant is exposed to severe drought, the cucurbitacins can still develop. Even small amounts lead to nausea, diarrhea or stomach upset. In extreme cases, however, even to death.

Important: If the zucchini tastes bitter, you should dispose of it immediately, because even if you cook the vegetable, it does not lose its toxicity.

Conclusion: That’s how dangerous the toxic raw food is

Many people already know that potatoes should not be eaten raw. But the same goes for beans, cassava, eggplant, elderberries, mushrooms, rhubarb, and even some zucchini. These vegetables all contain toxins that can cause nausea, vomiting, and diarrhea, and in the worst cases even death.

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These Vegetables are Particularly Healthy – That’s in Them

Vegetables should not be missing from your daily meals due to their high nutritional content and numerous health benefits. However, certain vegetables are even healthier than others. We explain which ones.

Healthy Foods: Watercress is ranked as one of the healthiest vegetables

A rather unusual result: watercress received a full 100 points in the study because it contains all the valuable ingredients and is therefore considered the healthiest type of vegetable. It is also a welcome medicinal plant, which is used, for example, in the traditional Indian healing art of Ayurveda for various diseases and to treat sexual complaints. In addition, it has a very good effect on hyperthyroidism and digestion and regulates blood sugar levels.

Leafy greens: spinach, arugula, or nettle

Dark green leafy vegetables are among the healthiest foods on the planet. In terms of whole foods, these vegetables offer the highest nutritional value per calorie. Spinach, nettle and parsley, for example, contain a noticeable amount of iron, calcium and magnesium and thus have a positive effect on the central nervous system. Green leafy vegetables also include lettuce, iceberg and lamb’s lettuce, dandelion and arugula, which can be eaten up to twice a day.

More power with kale

If it were up to the health value, Grünkuehl should actually be on the menu every week. Cabbage is just as rich in important nutrients and even a small portion of 100 g covers our daily requirement of vitamins C, K and A. Grünkuhl also contains a lot of dietary fibre. Mustard oils, which are responsible for the cabbage taste, inhibit the growth of bacteria and viruses, are said to lower cholesterol levels and protect against cancer – is there anything healthier?

Healthy vegetables: The red pepper should not be missing

The red pepper shares the top spot in terms of vitamin C with the kale. With a small pepper of 100 g, the daily vitamin C requirement is more than covered. The peppers do not only develop their nutrient potential by heating, like kale, for example, but can be eaten as a crunchy raw food snack.

Pumpkin: the supplier of vital substances

Pumpkins belong to the armored berries and are therefore botanically closer to fruits than vegetables. A portion of pumpkin soup and your daily requirement of vegetables is covered. It can be that easy. Pumpkin contains all the important vitamins and is just as rich in minerals. The high vital substance beta-carotene not only provides the colour, but also has a positive effect on our skin and eyes. The orange giant is also good for high blood pressure. Pumpkin season is mainly from the end of August to November. Above all, the trend towards vegan nutrition gave the pumpkin a real boom.

Broccoli: A star among vegetables

Hated by many, dearly loved by some. Broccoli is very versatile. It contains vitamin C, K, A, folic acid, vitamin B6 and B2, as well as the minerals calcium, magnesium and potassium. Even trace elements of iron, zinc and copper can be found in the green vegetables. The nutrients protect against cancer and other diseases and should therefore not be missing in any kitchen.

Carrots as a slimming agent

The carrot, also called carrot, turnip or root are herbaceous vegetable plants and there are up to 300 different varieties in the EU. They are real beta-carotene bombs, just like the pumpkin, which protect our cells and are good for the eyesight thanks to the converted vitamin A.

The sweet potato: An inconspicuous wealth of nutrients

From the outside, you would not think that the sweet potato is capable of such a variety of vitamins. It’s not a potato, it’s a tuber. In addition to vitamins A, B1, B3, B5, B7, B9, vitamins C, E and K, sweet potatoes contain a wealth of minerals. Potassium, magnesium and calcium are particularly important here. The sweet potato helps to take in all the necessary nutrients, especially during pregnancy, and also regulates blood sugar.

The tomato: Simple and so versatile

Low in calories, intense taste, appetizing, digestive – the round vegetable holds true wonders and the positive effects on our body are endless. The plant pigment carotene lycopene is not only responsible for the red color, but also acts as a strong antioxidant, which can reduce the risk of many types of cancer by up to 45 percent.

Legumes: Beans as a superfood

Beans, whether green, black, red or white, belong to the legumes and are a valuable source of protein, especially in a meat-free diet. Vegans can hardly imagine life without this superfood, as they also contain vitamin K, magnesium, copper, phosphorus and iron. Legumes lower blood pressure and cholesterol levels, thereby reducing the risk of heart disease and diabetes.

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Cooking Tips

Tips for Grilling Vegetables

Lots of useful tips and tricks for grilling vegetables. Not just for vegetarians. As soon as it gets a little warmer outside, the barbecue season begins again. But not only meat and sausages are grilled, but vegetables are also becoming increasingly popular.

Grilling delicious vegetables

The vegetables should be prepared gently so that they taste delicious and the healthy ingredients are preserved. Whether purely vegetarian or as a healthy side dish for grilled meat, with these tips, the vegetables will be a success at the next barbecue party. Your barbecue party is therefore also suitable for vegetarian guests.

1) Large vegetables can be placed directly on the grill

The popular classic here is definitely the whole corn on the cob, which is grilled with a little butter and salt. But you can also put asparagus directly on the grill. Eggplant and zucchini are also popular. It is best to cut them into not too large pieces and soak them in a Mediterranean marinade for a few hours beforehand. To do this, mix some vegetable oil with Mediterranean herbs. If you don’t have enough time to soak the vegetables beforehand, you can brush them with the marinade just beforehand. However, use the marinade sparingly so nothing drips into the grill. Direct grilling, therefore, works best with an electric grill. And this is great for grilling on the balcony.

2) Tasty skewers with different kinds of vegetables

Cut your favorite vegetables into bite-sized pieces and skewer them. In addition to aubergines and zucchini, peppers, cherry tomatoes or potatoes are also suitable here. If you opt for potatoes, it is best to pre-cook them in water so that they can be grilled more quickly. Rub the skewers with marinade before grilling to prevent them from burning. You can also wrap the skewers in aluminum foil. As a result, nothing drips or falls out and the skewers do not burn as quickly. The cooking time is about 20 minutes and you should turn the skewers regularly. Also, note other delicious ideas for your barbecue menu.

3) Grill the vegetables with the aluminum foil

Vegetables are particularly juicy if you grill them indirectly. That means you either wrap it in aluminum foil or put it in an aluminum tray. Especially with a charcoal grill, this method is better than direct grilling. The big advantage is that you can put whole and chopped vegetables in here. However, make sure you have enough oil so that nothing burns. Stuffed vegetables can also be grilled with this method without any problems. For example, fill giant mushrooms or potatoes with cheese or cream cheese and then wrap them in aluminum foil so that nothing can drip out.

4) Proper placement on the grill

In order for the vegetables to be really tasty, it is important to place them correctly on the grill. In principle, the middle is the hottest and the edge is the coolest. Accordingly, it is best to place peppers or garlic on the edge, for example, as they develop bitter substances if they are too hot. The aluminum bowl with vegetables, on the other hand, is best placed in the middle so that the vegetables can cook well. You can simply wrap the potatoes in aluminum foil and place them directly on the embers. Basically, it is always better to leave the vegetables a little longer instead of putting them on the grill when the heat is too high.

5) Note different cooking times

To ensure that all the vegetables are cooked at the same time, it is best to pre-cook vegetables that require longer cooking times. They are then only cooked to completion on the grill. If you don’t want to cook the vegetables first, be sure to combine vegetables with similar cooking times. Put potatoes or corn on the cob with a relatively long cooking time on the grill first and only later add other types of vegetables, which are ready more quickly.

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health

Reduce The Risk of Death By 42 Percent: These Fruits and Vegetables Extend Your Life

A British study has examined the link between the risk of death and the daily consumption of certain types of fruit and vegetables. We explain which fruits and vegetables can extend your life.

Nobody knows 100 percent whether we can actually extend our life through our diet. Nevertheless, science is getting a little bit closer to this question. According to the current state of research, many factors are already known that have been proven to lead to a shorter life or a higher risk of death and health, such as smoking. A recently evaluated study now also provides information about which foods you should integrate into your diet in order to reduce your risk of death.

British researcher finds link between risk of death and fruits and vegetables

It has long been known that a balanced diet can have a positive effect on physical health. The consumption of fruit and vegetables in particular is praised to the skies. Primarily because it reduces the risk of developing chronic diseases such as cardiovascular disease or cancer. But does consuming these foods really have a direct impact on length of life?

British researcher Oyinlola Oyebode and her team from University College London conducted a study involving nearly two million people. The study was based on the national Health Survey for England. Here, between 2001 and 2013, the eating habits and other health parameters of more than 65,000 Britons were recorded and documented. This is reported by Health News.

The participants corresponded to the population average of Great Britain. Almost 4,400 participants died during the study period. With this data, the scientists have now found a connection between the death rate and the eating habits of people.

Five servings of fruit and vegetables a day achieve best results

The Oyebode study then examined the connection between the general risk of death and the daily consumption of fruit and vegetables. It was found that five portions of fruit and vegetables, integrated into the daily diet, are associated with a longer life. The researchers recommend splitting two servings of fruit and three servings of vegetables. But what do you mean by five servings a day? The ideal would be to consume 150 grams of fruit and 75 grams of vegetables. Sugared fruit is not included here as it can have negative health effects.

What was the study actually about? The participants were divided into two groups. One group ate just two servings of fruit and vegetables daily, while the second group ate the recommended five servings. The participants who ate the five servings had a 13 percent reduced risk of premature death. They were 12 percent less likely to die from cardiovascular disease and 35 percent less likely to die from respiratory disease.

The study concluded that the recommended amount of fruit and vegetables can reduce the general risk of death by up to 42 percent for people of all ages. Vegetables in particular can have a life-prolonging effect. Fruit performs less well in a direct comparison of the two food groups. If a larger amount of fruit is consumed than stated, this has no added health value. It does not bring any additional benefit to the body.

The greener the better: Spinach, lettuce and kale prolong life

Also, not all fruits and vegetables are equally helpful in reducing the risk of death. Basically, it makes the difference how starchy a vegetable is – potatoes, peas and corn do not show any positive effects because of their high starch content. The same applies to fruit juices, as they no longer contain enough nutrients.

Vegetables, which truly confer life-extending effects, are generally said to be green. Leafy greens like spinach, lettuce, and kale fall under this. But carrots also reduce the risk of some diseases. Fresh vegetables in particular lower the risk of death by 16 percent on average. Salad brings a 13 percent risk reduction, while fruit only brings a 4 percent lower risk per serving.

For the two daily servings of fruit, fruits high in beta-carotene and vitamin C, such as citrus fruits and berries, are beneficial. “The clear message from our study is that the more fruit and vegetables you eat, the lower the risk of death at any age. Those who like to nibble on carrots and other vegetables gain the most, but a banana or other fruit is also good,” explains Oyebode finally.

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