Lesson 3 Fruits, vegetables, legumes

  • Fruits and vegetables play a significant role in our diet.
  • They do not only offer us an abundance of vitamins, but also fiber. Legumes are another great source of vitamins and fiber.
  • You should aim to consume:
  • 5 portions of fruits and vegetables daily
  • At least 1 portion of legumes weekly (a portion is about a cup of cooked chickpeas, beans, lentils, red beans, fava beans)
  • Eating enough vegetables and fruits daily (and enough legumes weekly) can prevent many diseases and conditions.
  • Fruits and vegetables are rich in vitamins such as Vitamin C, Vitamin A, folic acid, polyphenols, and minerals like calcium, potassium, and magnesium. These compounds help boost the immune system, assist vision, prevent disease, aid with development, and are necessary components of our bodies!
  • Fruits and vegetables are rich in fiber (can increase the amount of helpful microbes in the gut and prevent many diseases)
  • Legumes are also rich in protein!
  • Offer limited calories to the human body

Fruits contain sugar, so they must not be as good for our health as we think they are, right?

  • Yes, they contain sugar, but in a different form (not table sugar). They are also rich in vitamins and fiber. So, they remain a healthy option!

Should I avoid buying canned or refrigerated vegetables? Are they less healthy than fresh ones?

  • It is the second best alternative after the fresh vegetables and fruits.

How much should I wash my vegetables and fruits?

  • Safety is important. However, fruits and vegetables do not need extensive cleaning. Rinse them in water for 10 seconds each while gently scrubbing with a kitchen sponge. Soap should be avoided.