THE IMPORTANCE OF EATING FRUITS AND VAGIE

Fruits and vegetables are of various types and benefits. Even so, there are still those who are not accustomed to eating fruits and vegetables, especially children, even though every day the body needs the nutrients contained in vegetables and fruits. In general, vegetables and fruits are sources of various vitamins, minerals, and dietary fiber. Some of the vitamins and minerals contained in vegetables and fruits play a role in helping metabolic processes in the body, while antioxidants are able to ward off oxidized free radicals, which can reduce the health condition of the body.

In addition to getting sugar into our bodies, eating fruit and vegetables is essential to maintaining our health. The riper the fruit, the more carbohydrate, fructose, and glucose it contains, which is characterized by a sweeter taste. In today’s Indonesian urban dining culture, sugary juice drinks are increasingly recognized. A glass of sugared fruit juice contains 150–300 calories, about half of which comes from the white sugar. Therefore, consumption of overripe fruits and sugary juice drinks should be limited to help control blood sugar levels.

Eating fruits and vegetables can overcome constipation. Vegetables can facilitate the work of the digestive system. Eating lots of fruits and vegetables can also reduce the risk of obesity since the calories contained in vegetables and fruits are low, and it has many health benefits. That's why people who are running a diet program are eating lots of fruits and vegetables on a large-scale diet.

Fruits and vegetables can help reduce the risk of various cancers, such as oral cancer and esophageal cancer. Cancers of the oral cavity and pharynx are mostly caused by tobacco and alcohol. The association of fruits and vegetables with risk has been investigated in several case-control studies, which have observed a 50% reduction in the risk of these cancers in people with a high intake of fruits and vegetables.

Eating fruits and vegetables can make your skin healthy because they contain carotenoids, vitamin C, and other nutrients that can affect skin tone and maintain skin health. In addition, some fruits and vegetables also contain carotenoids, orange-red pigments that can make skin glow. Vitamin C in fruits like oranges, tomatoes, pineapples, avocados, and berries can also help maintain healthy skin and prevent premature aging. It can make the skin look glowing and healthy. On the contrary, people who ate fewer vegetables or did not eat at all showed a decrease in skin tone. Eating fruits and vegetables also makes your skin glow better than tanning.

Fruits and vegetables can help prevent hypertension because they contain potassium, a mineral that can lower blood pressure. Nutritionists recommend eating 5 servings of fruits and vegetables per day to help control the risk of hypertension. Insufficient vegetable consumption is one of the many risk factors for hypertension, namely parental history of hypertension, junk food intake, body mass index, and salt consumption.

Therefore, it can be concluded that there are many benefits that we get from eating fruits and vegetables, such as preventing blood sugar, preventing constipation and obesity, reducing the possibility of cancer risk, as well as nourishing and brightening the skin. There are still many benefits that we can get from eating fruits and vegetables. Vitamins, minerals, and dietary fiber that we get from fruits and vegetables are also needed by the body every day. Thus, don't be lazy anymore and eat fruits and vegetables because it is very important for the body to eat at least 300–400 grams per day.