Are you consuming enough fruits and vegetables? According to National Health Morbidity Survey 2019, a staggering 95% of Malaysian adults do not consume the recommended daily intake of fruits and vegetables as recommended in Malaysian Dietary Guidelines.
Fruits and vegetable are packed with important essential vitamins (vitamins A, B6, C and folic acid), minerals (sodium, calcium, phosphorus, iron and magnesium) and phytochemicals with enormous healing powers. An excellent source of dietary fibre, fruits and vegetables help maintain a healthy gut and prevent constipation.
The World Health Organisation states that a healthy diet contains at least 400g, or 5 portions, of fruits and vegetables a day. Try to eat a rainbow of different coloured fruits and vegetables every day to get the full range of health benefits. Let’s take a look at each colour.
Red
Food sources: Tomato, strawberry, onion, pomegranate, apple
Benefits: Protects against heart disease, diabetes and certain types of cancer
Orange / yellow
Food sources: Oranges, banana, lemon, corn, pineapple
Benefits: Great for eyesight, immunity and cell growth
Green
Food sources: Broccoli, asparagus, kiwi, cucumber, green apple
Benefits: Supports detoxification, immunity and digestion
Blue / purple
Food sources: Blueberry, eggplant, plum, prune, fig
Benefits: Promotes longevity and heart health
White / brown
Food sources: Cauliflower, garlic, potato, mushroom, radish
Benefits: Supports immunity and circulatory system
