Vegetables and fruits in the daily diet

1. Fruits and vegetables are rich in vitamins and minerals

2. Nuts and other edible mushrooms

3. The seeds of the onion plant

1. Fruits and vegetables are rich in vitamins and minerals

Vegetables and fruits are a very important group of products. If, according to the guidelines of our Institute of Food and Nutrition, fresh fruits and vegetables are characterized by high levels of nutrients, which are also the basis of our daily diet. However, it is important to maintain an adequate proportion between vegetables and fruit. This vegetable should be the basis for the diet because of its nutritional properties, whereas fruits should be consumed less. The proper proportion is 3⁄4 of vegetables, 1⁄4 of fruit. If fresh fruit and veggies are characterised by high nutrient content, which is also a significant amount of nutrient value per 100 calories.

2. Nuts and other edible mushrooms

Also noteworthy are the valuable sources of essential unsaturated fatty acids in nuts. Nuts are an easily digestible source of protein (the protein content of nuts is about 20%, the largest amount of this component is almonds), fiber, vitamin E and potassium, phosphorus, calcium, magnesium and iron. They provide a small amount of carbohydrates, although in kidney nuts this amount is relatively high, about 30%. They are used in the prevention of cardiovascular disease and dyslipidemia.

3. The seeds of the onion plant

Another group to mention is the dried seeds of garlic plants. They are a separate group of vegetables and are a source of valuable plant protein which, due to their amino acid content, can partially replace animal protein in the diet. Dried seed of the garlic plant are soybeans, lentils, peas, beans. Garlic plants contain 2035% protein, but in soybean this amount can reach up to 42%. Carbohydrates are their main ingredient, they are up to 60% rich. They also have a high fiber content.