How to get your 5-a-day

July 5, 2021

We must first become familiar with the term 5-a-day. 5-a-day is a national campaign of all major states, such as Germany, the United Kingdom, France, and the United States. This “process” was also approved by the WHO (World Health Organization).

A 5-a-day is a program that suggests that you should eat five or more servings of fruits and vegetables a day, as part of a diet.

Eating five or more servings of fruits and vegetables a day is important for every person’s health. The WHO suggests that one should eat at least 400g of fruits and vegetables divided into five portions. This amount of fruits and vegetables will help reduce the risk of diseases such as stroke and heart disease and diabetes.

Why are vegetables and fruits so important?

Vegetables and fruits are important in your daily diet because of all the vitamins and minerals you get from consuming them. We made a list of five fruits and five vegetables and their nutrients:

Fruit (one piece):

Apple – vitamins A, E, K, C and B, 107mg potassium, 6mg calcium, 11mg phosphorus, 5mg magnesium, 0.12mg iron

Banana – vitamins A, B1, B2, B3, B6, B12, C, E, K, D, 5mg calcium, 0.26mg copper, 27mg magnesium, 22mg phosphorus, 258mg potassium, …

Grapes – vitamins C, B1, B2, B3, B5, B6, B9, B12, A, D, E, K, 10mg calcium, 0.36mg iron, 20mg phosphorus, 191mg potassium, 2mg sodium, …

Peach – vitamins A, B1, B2, B3, B6, B12, C, D, E, K, 6mg calcium, 9mg magnesium, 190mg potassium, 20mg phosphorus, …

Blueberries – vitamins A, B1, B2, B3, B6, B12, C, D, E, K, 6mg calcium, 0.26mg iron, 12mg phosphorus, 22mh potassium, …

Vegetables (one piece):

Broccoli – vitamins C, B1, B2, B3, B5, B6, B12, A, D, E, K, 47mg calcium, 0.73mg iron, 21mg magnesium, 66mg phosphorus, 316mg potassium, 33mg sodium, …

Celery – vitamins C, B1, B2, B3, B5, B9, B12, A, D, E, K, 40mg calcium, 0.20mg iron, 11mg magnesium, 24mg phosphorus, 260mg potassium, 80mg sodium, …

Spinach – vitamins C, B1, B2, B3, B5, B6, B9, B12, A, D, E, K, 2, 71mg iron, 79mg magnesium, 49mg phosphorus, 558mg potassium, 79mg sodium, …

Kale – vitamins C, B1, B2, B3, B5, B6, B9, B12, A, D, E, K, 35mg calcium, 0.40mg iron, 28mg magnesium, 42mg phosphorus, 230mg potassium, 28mg sodium, …

Onions – vitamins A, B1, B2, B3, B6, B12, B5, C, D, E, K, 23mg calcium, 29mg phosphorus, 146mg potassium, 4mg sodium, 10mg magnesium, …

fruits and vegetables

10 reasons for eating 5 a day

  1. Fruits and vegetables are so rich in vitamins and minerals that your body will be stronger and healthier than ever
  2. Fruits and vegetables are an excellent choice of fiber, which helps with digestion
  3. Consuming these great foods reduces the risk of diseases such as heart attack and stroke and some cancers
  4. You will have a perfect diet! Which, of course, will result in occasional weight loss
  5. It’s very nice! Fruits and vegetables are delicious, and if you don’t, maybe you should prepare your meals differently
  6. You will be more creative when preparing meals
  7. You can finally eat sweets for breakfast! Mix the whipping cream and spread the whipped cream over the fruit
  8. Your sandwiches have never been tastier. Slice several types of vegetables and toss them on a spread-toasted toast
  9. Drying, drying, drying! Now you finally have a reason to buy a fruit and vegetable dryer. Make your own spices and snacks!
  10. The last reason – you will be healthy. That is the most important thing though
Healthy French Toast

Healthy French Toast

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