Fruits and Vegetables in the Daily Diet
Laura Schneider
2026-03-17
4 min. read
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Vegetables and fruits function as a source of vitamins, minerals, and supply the body with fiber and biologically active substances.
Vast abundance of vitamins and minerals in fruits and vegetables
Food products such as fruits and vegetables are extremely important and should form the basis of our daily diet, according to the guidelines of the Institute of Food and Nutrition. However, it is important to maintain an adequate proportion between vegetables and fruits. The diet plan should consist mainly of vegetables due to their nutritional properties, while fruit consumption should be limited. The proper proportion is 3⁄4 of vegetables and 1⁄4 of fruits. Fruits and vegetables are rich in vitamins (beta-carotene, vitamin C, B-group vitamins, vitamin K and folic acid) and minerals such as calcium, iron, potassium, magnesium, copper. Fruits and vegetables are also a source of antioxidants (polyphenols, selenium, chlorophyllins, glutathione, indoles, phytates, thiocyanates).
"Nuts and other edible fungi"
Moreover, it is worth mentioning that nuts are a valuable source of essential unsaturated fatty acids. 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. Nuts should be included in the daily diet in appropriate amounts, as they are high-calorie products. The content of valuable vitamins or mineral ingredients largely depends on the type of nuts and the form in which they are consumed. Unfortunately, nuts are often caramelized or salted, which significantly reduces their nutritional value.
Leguminous plant seeds - a source of valuable protein and other nutrients
Another group that is worth noting are the dried seeds of leguminous plants. They form a separate group of vegetables and are a source of valuable plant protein, which due to its amino acid content can partially replace animal protein in the diet. The dried seeds of leguminous plants are soybeans, lentils, peas, and beans. Leguminous plants contain 20-35% protein, but in soybean, this amount can reach up to 42%. Carbohydrates are their main component and can be up to 60% rich. They also have a high fiber content. The fat content is low, with the exception of soybeans. Leguminous plants are also a source of minerals such as phosphorus, potassium, calcium, iron, magnesium, and zinc. However, their bioavailability is limited by the presence of fiber and phytates. The seeds of leguminous plants also provide vitamins from the B group. Due to the abundance of nutrients, the seeds of leguminous plants should be part of a daily diet.
Tags
Nutrition
Vitamins And Minerals
Plant-based Diet
Healthy Eating
Legumes And Nuts
Plant-based
Fiber-Rich
Heart Health
Healthy Fats
Omega-3
Whole Foods
Insulin Sensitivity
Weight Management
Gut Health
Digestive Health
Longevity
Micronutrients
Inflammation
Brain Health
Immune System
Antioxidants
Folic Acid
Hormonal Health
Zinc
Anti-aging