What do you do under pressure? For many people, the first choice to release stress is to eat, especially sweets.
A large amount of refined food with high glycemic index may make your weight and mood out of control and fall into the strange circle of “pressure-eat-pressure”.
American Journal of Clinical Nutrition recently published a study that eating a diet rich in fruits and vegetables can reduce stress.
How many fruits and vegetables should one eat every day to achieve the “decompression dose”?
Eating 500g of fruits and vegetables a day can reduce stress
Researchers at Edith Cowan University in Australia studied the relationship between fruit and vegetable intake and stress levels in 8689 subjects aged 25-91. The average age of the participants was 47.4 years old and 49.8% were female.
The researchers assessed dietary intake using the food frequency questionnaire and perceived stress using the validated perceived stress questionnaire. Multivariate adjusted linear and logistic regression were used to study the relationship between vegetable and fruit intake and perceived stress.
The study shows that people who eat at least 470 grams of fruits and vegetables a day have 10% lower stress levels than those who eat less than 230 grams of fruits and vegetables a day.
Inflammation and oxidative stress in the body are recognized factors that can lead to increased stress, anxiety and depression, the researchers said. Vitamins, minerals and flavonoids in fruits and vegetables can help to reduce inflammation and oxidative stress, thus improving mental health.
Eating fruit and vegetables on demand
In the dietary guidelines of various countries, vegetables and fruits are the priority foods recommended.
Fruit and vegetable intake can reduce the risk of stroke and coronary heart disease, cardiovascular disease death, and reduce the risk of gastrointestinal cancer.
Official recommended combination: 500g vegetables + 250g fruits
The combination to prolong life the most : 2 fruits + 3 vegetables per day
Researchers from the school of public health of Harvard University, who have studied nearly 2 million adults for 30 years, have found that eating two portions of fruits and three portions of vegetables (80g each) every day may be the best dosage and combination for prolonging life, and it is the most beneficial in preventing diseases, reducing the risk of death and prolonging life.
The happiest combination: 4.8 servings of fruits and vegetables a day
In addition to high-quality sleep and exercise, eating more fruits and vegetables can help young people maintain good mental health, according to a study in Frontiers in Psychology.
Specifically, people who ate 4.8 servings of raw fruits and vegetables per day had the highest happiness, while those who ate less than 2 servings per day had lower happiness.
The most “beautiful” combination: 5 colors and 2 colors
One should need different color of fruits and vegetables. In the species, one should eat at least 5 kinds of vegetables and 2 kinds of fruit every day. Choosing different colors of fruits and vegetables means also increasing the intake of species.
Dark vegetables refer to dark green, red, orange and purplish red vegetables. They are rich in nutrients β- Carotene and the main source of vitamin A. One should take more such vegetables.
The color of fruit is rich and colorful, and it is necessary to change the pattern and color to eat with four seasons.
Doing 4 things and eating enough vegetables and fruits smartly
Speaking of this, many people have such questions: fruits and vegetables have many similarities in nutrients and health effects, can they replace each other?
The meal guide gives an answer: No.
Vegetables have much more species than that of fruits, and the vitamins of vegetables (dark vegetables), minerals, and dietary fiber content are higher than fruit, so fruit cannot replace vegetables.
There are more carbohydrates and organic acids in fruits than fresh vegetables, and there is no need to heat them before eating, so the nutrients are not affected by cooking, so vegetables can not replace fruits.
How to eat enough recommended amount in daily diet? Nutrition experts give advice as follows:
1. Eating vegetables every meal
Ensure that vegetables account for about half of a meal, so as to meet the daily “quantity” goal.
For a family of three, generally the whole family needs to buy 1-1.5kg fresh vegetables and distribute them in three meals a day.
There are at least two vegetables in each meal. Vegetables suitable for eating raw (such as tomatoes, cucumbers, lettuce, etc.) can be used as “snacks” and “refreshments” before and after meals.
2. Eat fruit every day
For a family of three, you should buy 4-5kg fruits a week, choose fresh fruits in season first, and change the purchase types.
3. Put the fruits and vegetables where you can reach it
Cornell University in the United States has found that when you open the refrigerator and see what kind of food, the probability of this food being eaten first will be doubled.
It is recommended to put fruit and suitable vegetables where you can easily see and get, such as coffee table, dining table or work desk.
4. Stimulate appetite with freshness
Try some new recipes and collocations, add some favorite “ingredients” to the fruits and vegetables you often eat; Making fruit and vegetable juice at home is also a good way to eat more fruits and vegetables.
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