5 servings

The World Health Organization (WHO) recommends eating 5 servings of fruits and vegetables a day.

I want to dedicate this article to young people in school and people who do not have access to knowledge about healthy eating. Today I will deal with the topic: What does the colour of fruit/vegetables mean, the benefits of eating fruit and vegetables?

Fruit and vegetable colours and nutritional value


They are characterized by a high content of anthocyanidins and anthocyanins. These flavonoids remove free radicals that are responsible for oxidation reactions in the body. Above all, they are a factor that favours the development of cancer (especially those that also contain polyphenols – ellagic acid and resveratrol: blackberries, raspberries, strawberries and dark grapes). They have a positive effect on cholesterol levels (reduction of bad HDL) and improve the insulin sensitivity of the cells. They can prevent the slowing of cognitive impairment and the development of dementia.


The green color is naturally chlorophyll, which has a positive effect on health, among other things: protects against free radicals, DNA damage of cells, facilitates the removal of toxins, folic acid contained in these fruits and vegetables – promotes the formation of red blood cells, the normal functioning of the brain and nervous system, as well as most organs. Vegetables and fruits of this colour also contain ß-carotene and lutein, which are responsible, among other things, for a good condition of the epidermis and for protection against cancer and cardiovascular diseases.

Whites have slightly fewer phenolic compounds than red and purple, but are still rich in potassium and magnesium, contain Quercithin and Allicin – an organic sulfur compound with a strong bactericidal effect


They mainly contain carotenoids that have the potential to reduce antioxidant, anti-cancer, bad cholesterol, reduce the risk of coronary heart disease and delay aging, the proper functioning of the immune system and the visual organ. Among the most active carotenoids are lycopene, lutein and ß-carotene. Such fruits and vegetables are also rich in vitamin C, calcium, magnesium and zinc.

5 servings!!!

The daily supply of fruit and vegetables is about 400g. When preparing meals, make sure that each meal contains fruits or vegetables. It would also be good to have a varied diet in order to prevent nutritional deficiencies.

Although vegetables and fruits are very important for our diet, it is advisable to have a larger proportion of vegetables.

1 serving = a few small fruits or vegetables

1 serving = 1 larger fruit/vegetable


In English Superfruit, i.e. foods that are rich in nutrients, particularly beneficial to health and well-being or to protect against the development of certain diseases.

Fruit of the season is characterized by the highest nutritional value and the content of bioactive compounds.

Polish superfruits are mainly: berries (raspberries, strawberries, currants, blueberries).

Superfruit from abroad:

Goji berries – Vitamin C, Carotenoids
Avocado – essential fatty acids, bioactive compounds, vitamins E and K, folate, potassium, copper, iron and manganese
Garnet – polyphenols, minerals (potassium, copper), vitamins (K, folate), fiber; are highly hypoglycaemic (lowering insulin in the blood), antiarteriosclerotic and hypotensive
Papaya – contains fibrin (promote the blood clotting process, papain – an enzyme that facilitates digestion and antibacterial action
red grapes – polyphenols

Acid vegetables, which used to be so stigmatized, are also a healthy source. They are valuable for our body because they act like a probiotic to rebuild our intestinal flora.

Once you have learned the benefits of eating fruits and vegetables, it is a shame not to take advantage of the goodness that Mother Earth offers us.

I cordially invite you to include or increase the number of servings of fruits and vegetables in your diet.

5 servings of fruits and vegetables – healthy nutrition with nutritionist Poznań

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