Composition of the Ideal Vegetables for Health

Vegetables is one of the mandatory food menus that provide resistance in the body. Healthy food should include vegetables and fruits in addition to sources of nutrients other than carbohydrates, proteins and fats. How much intake of vegetables and fruits that are ideal for keeping the body healthy?

Vegetables and fruit is a nutritional source of antioxidants with vitamins and minerals. Fruit and vegetables are also rich in anti-cancer phytochemical compounds and fiber. Nutrition experts from the IPB, Prof Made Astawan said, though his role is very important, vegetable and fruit consumption of Indonesian society is far below the amount recommended. National average consumption of only 10.5 grams per day. In fact, the total recommended intake of 25-30 grams per day to reach. Intake of 3-5 servings of vegetables recommended 2-4 servings of fruit while per day. Vegetables and fruits serve to maintain intestinal microflora, prevent obesity, diabetes mellitus, hypertension, colon cancer. In fact, the correct and appropriate intake of fruits and vegetables will prevent serious illnesses like divertikulosis, coronary heart disease and stroke and gallstones. Based on American Cancer Institute recommendations, each person should consume at least five food groups every day in color, namely red, white, blue or purple, yellow and green. "The diversity of color or colors of the rainbow show certain phytochemical compounds are efficacious to prevent certain diseases," said Prof Made at a press conference at the Ritz Carlton, Thursday, July 8, 2010. Even in some countries like Japan, people consume recommended nine colors of vegetables and fruits each day. Red color in tomatoes and watermelon contain lycopene which for example prevent heart disease, prostate and colon. Red apples, strawberries, purple cabbage prevent Alzheimer's and cancer. Mango, sweet and nutritious pumpkin protect the lungs and heart. Guava, papaya, starfruit for the synthesis of cholesterol and cancer and so forth. To that end, Prof. Made suggested that consuming fruit juice containing three to five different types of fruit and vegetable colors. "Because no one food has any nutritional value and most complete nutrition," he said. How is your consumption of vegetables each day? whether the ideal meets the standards of the portion determined in accordance with the conditions of our body!