Fruits and vegetables: the best partners of your immune system

Include fruits and vegetables in your diet to prevent diseases and improve your health. The World Health Organization recommends consuming 5 servings a day of fruits and vegetables (approximately 400g).

Apart from being high in water, fiber, antioxidants, vitamins, and minerals that promote health, they also aid in preventing various chronic diseases related to the immune system, respiratory issues, cardiovascular problems, this of course combined with a healthy diet, a physically active life and proper rest.

8 Ways to include fruits and vegetables in your daily meals

1. Enhance your favorite dishes with vegetables. For instance, consider adding broccoli to pasta, incorporating pumpkin and chopped carrots into meatballs, introducing spinach to quesadillas, or tossing mushrooms into your omelet.

2. Opt for fresh options. Both fruits and vegetables maintain their optimal properties, such as fiber and essential minerals, when consumed fresh. You can enhance their flavors by adding a touch of lemon, or vinaigrette.

3. Experiment with grilling. We recommend brushing the vegetables with Oli by Nutrioli olive oil to prevent sticking and to impart an even better flavor! To elevate their taste, consider seasoning or marinating them with various spices.

4. Explore new choices when shopping. Seek out seasonal vegetables or fruits that you haven't tried before, incorporating them into your weekly menu. This allows you to discover unique flavors while boosting your dishes with additional vitamins and minerals. For example, try pitaya, also called Dragon fruit, a fantastic fruit that can be added to different dishes giving them a tasty flavor, all while being a great source of antioxidants and vitamin C.

5. Create a generous plate of fresh fruit. Display chopped fruit on the table, countertop, or in the refrigerator, making it visible and easily accessible for everyone to enjoy more frequently.

6. Incorporate fruits and vegetables into juices, smoothies, shakes, or frozen treats as part of a healthy living and a healthy home snack—especially refreshing on hot days!

7. Pack a healthy snack for work, such as chopped fruit, vegetables, or nuts. This not only proves practical, but also provides a nutritious option for mid-morning and mid-afternoon. Additionally, it can foster healthy interactions by sharing with colleagues for a healthy living.

8. Set an example for your children by not rewarding them for eating vegetables. Offering rewards implies that eating vegetables is undesirable, overshadowing the importance of the food itself. Instead, educate them on the role these foods play in our health, present them at the table, and include them in daily meals.

Example of how to include fruits in your daily meals

Incorporating fruits and vegetables into your daily diet is simpler than you might think. We're sharing a suggested complete menu for a single day to give you an idea of how to achieve a balanced, healthy living and a healthy eating routine.

Moreover, we're sure that this delightful combination of colors, textures, and aromas will make your meals even more enjoyable. Whether you're accustomed to three or five meals a day, each one will supply you with the necessary nutrients.

Breakfast

Kickstart your day with a vegetarian omelet featuring potatoes, mushrooms, and spinach. Pair it with a refreshing glass of green juice or a smoothie made with kale, celery, apple or berries, be creative.

Snack

Beet, yucca, and sweet potato chips with Oli by Nutrioli are perfect, with or without a sprinkle of chili powder. This healthier version of crispy chips is a satisfying choice.

Lunch

Indulge in a complete, protein-packed meal with almond-breaded fish, accompanied by vegetable skewers and a hint of herbs for a fresh medley of flavors. Feeling like adding some fruit? Consider a natural fruit water, such as lemon water with chia, as a delightful complement.

Snack

Enjoy a muffin made with red fruits, almonds, and apples. Pair it with a cup of tea and engage in a pleasant conversation with your family.

Dinner

Conclude the day with a nutritious and delicious quinoa, pesto, and avocado pizza. You can add a good source of fatty acids like Oli by Nutrioli Extra Virgin Olive Oil. You're sure to love this fusion of Italian flavors!

Extra tips to take into account

• Every diet should include the proper intake of liquids (at least 2 liters per day) to maintain good hydration.

• Exercise is a fundamental component; aim for at least 30 minutes of physical activity on a minimum of 5 days per week.

• Thoroughly wash and disinfect all fruits and vegetables before consumption

• For optimal fiber intake, choose to consume fruits in their natural state; the peel is an excellent source of fiber.

• Support both your immune system and the planet by incorporating fruits and vegetables into your diet, as they provide essential nutrients for your body.

• Don't overlook the importance of including vegetables and seeds in your diet; together, they contribute a greater amount of fiber and antioxidants..

At Nutrioli, we are dedicated to promoting health and wellness, offering virtual recipes where you can explore a variety of breakfasts, lunches, dinners, snacks, desserts, and vinaigrette with different ingredients of Nutrioli healthy Family.

These recipes are adaptable to different tastes and diets, including vegetarian options. They allow you to savor complete dishes made with an abundance of fruits and vegetables. All our recipes include nutritional information per dish, detailing the kilocalories, fats, and proteins you will consume, along with the approximate preparation time and the diverse benefits each dish offers.

This winter season, it is crucial to prioritize our health and well-being. As we've discussed, incorporating a balanced diet rich in fruits and vegetables, staying hydrated, and engaging in regular physical activity are key steps to fortifying our immune system.

Nourish your body with the best and continue taking care of yourself with Nutrioli, your health is of utmost importance!