Eating fruits and vegetables daily has been associated with improving overall health and preventing disease, and research has revealed that eating five daily servings of a variety of fruits and vegetables can help you improve your health, according to the Russian Gazeta.Ru website.
Dr. Maria Diogiva, a Russian nutritionist, said that a healthy person should eat 400-500 grams of fresh and cooked vegetables daily.
She explained that a healthy person should eat at least 400 grams of vegetables per day, and a healthy and varied diet should be followed.
And she continued, “The ideal amount of eating vegetables ranges from 400 to 500 grams or more, and it is better to eat them fresh, because heat treatment destroys some useful substances, such as vitamin C.”
She added, “The more varied the vegetable dish, the more beneficial it is for health, so we must not forget zucchini, eggplant, sauerkraut, carrots and beets, as well as fish and dairy products.”
She explained, “The ideal amount of fish and seafood for a healthy person is twice a week, with one of them being fatty fish, such as herring, mackerel, salmon, and others.
These fish are rich in unsaturated omega-3 fatty acids, which reduce the risk of cardiovascular disease.
The diet should contain a source of calcium, which is necessary for bone health and the prevention of osteoporosis.
It is necessary to eat 2-3 servings of dairy products a day to get the required amount of calcium – a cup of milk, 125g of yogurt and 30g of cheese provide the required amount of calcium.