The fruits are converted each summer in one of the favorite foods. Refreshing, in juice or separate, easy to prepare and consume, and also with a low price, since summer is the date on which greater quantity and variety can be found in markets. Beyond its flavor and its ability refreshing, fruit is one of the healthiest foods recommended by nutritionists.

Its high content of liquid prevents the dreaded summer dehydration, in addition, fruits are an inexhaustible source of vitamins and carbohydrates: the best way to get the calories needed to withstand the extra exercise routine in the summer. Fruits, on the other hand, include a high fiber content, which reduces problems such as gastrointestinal upset, and their regular consumption is recommended by experts as a perfect way to reduce the risk of such serious diseases as cancer or coronary heart disease.

Eating fruits and vegetables in Spain is the highest in Europe: the fruit stands at 77 kilos per person per year and fresh vegetables to just over 50 kilos. Among vegetables, potato and tomato are the most appreciated the Spanish, and among the fruits, orange rules the basket.

An adequate intake of vegetables during these months would ration of between 200 and 250 grams per day. Vegetable consumption are decreasing in Spanish diets, although in the summer months has been an increase in this consumption. The vegetables in salads provide our body vitamin C, carotenes, folates, carbohydrates, fiber and minerals.

Among the substances with a greater interest is the fiber, which is classified into soluble and insoluble in water, both having different physiological effects. The insoluble dietary fiber fermentation just suffers and has marked effects in regulating intestinal soluble fiber found in vegetables and fruit, and has a close relationship with the metabolic processes of the digestive system.

If a large number of studies highlight the protective role of certain foods, they are often controversial. Today, only a few risk factors are the subject of consensus.

A balance must

Fruits and vegetables, allies against any cancerAvant, a good balanced diet is essential. Thus, it is important to have a varied diet. Try as much as possible of the diverse contents of your plate. Moreover, it is necessary that your diet meets your needs. You need to adjust what you eat to your metabolism (see our application Calculate your calorie needs), your physical activity and your general condition (pregnancy, diabetes) to avoid excess.

Fruits and vegetables first!

Your best allies in the fight against cancer, these are the fruits and vegetables. Over the past 30 years, more than 250 studies have evaluated the relationship between these plants and this pathology. 80 have found a protective effect unequivocally. According to most studies, people who consume too few have a risk 1.5 to 2 times more likely to develop cancer. This effect could be explained by the action of different components: fiber, vitamins, polyphenols. Several studies put forward including the role of antioxidants such as beta-carotene, vitamins C and E and selenium.

Smokers beware!

But these protective effects of plants depend on many factors. They can sometimes change dramatically by all individuals and environmental factors. Thus the most famous example is that of beta-carotene. They are antioxidant compounds found in tomatoes or peppers. All studies emphasized their role in protecting against tumors. Scientists have therefore tried * to give supplements to smokers. Instead of protecting them, this has increased cases of lung cancer! Therefore the relative benefits of fruits and vegetables by the case!

Choose your allies

You must consume between 400 and 800 g per day plant. As stated by the Campaign Secretariat of Health of November 2001, this corresponds to 5 fruits and vegetables per day minimum. Purchased fresh, they bring all their nutritional qualities. But you can also buy canned or frozen. Some fruits and vegetables have a protective role specifically highlighted by recent studies:
* Tomatoes, peppers, carrot
And all other pigmented vegetables. These vegetables are extremely rich in carotene, the antioxidant whose protective properties are studied for many years.
* Broccoli, Brussels sprouts, cauliflower
And all other varieties of crucifers. Several studies attribute to them a preventive role in the onset of breast or other female hormones.
* Cereals, prunes, peas
And all foods that contain fiber. Because they play a role “admittedly controversial” in preventing colon cancer.

And do not forget to eat in all cases at least five fruits and vegetables per day!

To remain healthy you need to consume more than 40 different nutrients, fiber and other compounds such as phytochemicals, which have demonstrated a protective role in various diseases. This is only possible to obtain through diet.

Diets with a predominance of plant foods are bulky and contain a low concentration of nutrients. Moreover, diets with a high proportion of animal foods promote the risk of certain diseases.

There is no food that by itself provide all the nutrients the body needs. For example, milk is one of the most complete foods, is good source of protein and calcium, but not of iron and vitamin C.

The simultaneous intake of various foods also facilitates the assimilation of different nutrients.

For example:

• The consumption of foods rich in vitamin C enhances the absorption of iron in the egg, vegetables and beans.
• The consumption of fat promotes the absorption of carotenoids from vegetables and fruits.

The quality of plant proteins is improved by combining cereals (rice, wheat, corn) and grains (beans, lentils) or by combining cereals with small amounts of animal products.

The variety in food consumption also has a psychological effect, to improve the appearance and palatability of the diet, which encourages consumption, especially in children and the elderly.

One practical step that is eating a varied diet is the color of the diet, the more colors are present are eating more nutrients.

Although eating is a pleasure, it is important to know which foods can be enjoyed in larger quantities and which lesser amount, representing the damage to health.