Groenten & fruit | Voedingsadvies El Mondo

Under fruit means all sugary edible fruits that can be eaten raw. Vegetable can be defined as all other edible parts of plants.
Vegetables and fruit make an important contribution to the supply of vitamin B and C, carotenoids, such as beta-carotene and lutein, minerals, such as magnesium, dietary fiber and flavonoids.
Fruits and vegetables contain unlike animal products, no cholesterol and low in calories because they mainly of water exist.
Vegetables can be divided into:
- Leafy Vegetables
- Tuber Vegetables
- Leguminous Crops
- Stem Vegetables
- Fruit and flower crops
Fruit can be divided into:
- Berries or berries
- Citrus Fruits
- Pome Fruit
- Stone Fruits
Pre-cut vegetable can contain less vitamin C than uncut vegetable.
Vegetable loses between 20 and 50% of the vitamins when cooking.
Therefore, the opinion no longer than necessary to cook vegetables in little water.
Do not eat more frequently than twice a week nitrate rich fruits.
Nitrate-rich vegetables are Endive, red beets, Swiss chard, celery, Chinese cabbage, kohlrabi, Bok Choy, purslane, turnip greens, watercress, all types of lettuce, spinach, cabbage and fennel.
Nitrate rich vegetables may be warmed and be combined with fish.
Canned vegetables, contain the same amount of nutrients as glass or frozen vegetables fresh vegetables.
Vegetables in glass are often zoutiger than fresh or frozen vegetables. Salt raises blood pressure.
Remnants of pesticides which remain on the rind of a fruit, can not be removed with washing.
Some people get allergic reactions after eating fruit. Allergens in fruits can be removed by the fruit to peel or heating it.
In Netherlands may be irradiated dried fruits and legumes. But the word "by rays" is often not the label, that's because it's not required by law to mention the conservingstechniek on the packaging.
The rays (treat with radioactive radiation) of organic products is prohibited by law.
In the organic fruit growing is just like in the common fruit calluses also sprayed, but chemical-synthetic pesticides should not be used.
Skal oversees organic products.
The dietary advice for fruit and vegetables is as follows:
- 200-300 g of vegetables and 2-5 pieces of fruit per day.
- No more than 2 times per week nitrate-rich vegetables.
- Give babies up to 6 months no nitrate-rich vegetables.

Scientific studies on fruit, vegetables and/or fibres:
The review articles (meta-analyses) of randomized, placebo-controlled double-blind human studies (Rcts) answer the following question:
"Is swallowing food supplements make sense?". Yes at a positive conclusion and no in the case of a negative conclusion.

The review articles (meta-analyses) of cohort studies or case-control studies answer the following question:
"Should I change my diet?".