{"id":25877,"date":"2021-07-07T20:15:00","date_gmt":"2021-07-07T18:15:00","guid":{"rendered":"https:\/\/ilovefruitandvegfromeurope.com\/the-nutritional-properties-of-fresh-fruit-and-vegetables\/"},"modified":"2023-07-27T11:58:01","modified_gmt":"2023-07-27T09:58:01","slug":"the-nutritional-properties-of-fresh-fruit-and-vegetables","status":"publish","type":"page","link":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/the-nutritional-properties-of-fresh-fruit-and-vegetables\/","title":{"rendered":"The nutritional properties of fresh fruit and vegetables"},"content":{"rendered":"\n

Fruits and vegetables are naturally low in calories<\/strong>, as most are virtually fat-free. <\/p>\n\n\n\n

Fruit is generally higher in sugar (fructose) at an average of 10% of its weight; it does however depend on the water content of the fruit\u2014for instance, melons contain about 5% sugar, while bananas have 20%. <\/p>\n\n\n\n

Dehydrated fruit are higher in sugar -on average, about 70% of their weight – as their liquid is evaporated and the sugars (among other components) concentrated.<\/p>\n\n\n\n

Some vegetables are, in fact, high in oils that are considered beneficial<\/em>, such as in walnuts which have 45% of fats including omega 3 and 6 fatty acids, which are also present in some types of fresh fruit such as 16% in avocado and 30% in coconut.<\/p>\n\n\n\n

The minerals<\/strong> in fruit and vegetables contribute to the daily recommended nutritional requirements, in particular of magnesium, potassium, calcium, zinc, iodine and iron; the absorption of iron through vegetables is in general between 2 and 10% of the amount of the mineral in the vegetables. <\/p>\n\n\n\n

Vitamin C promotes the absorption of iron from vegetables\u2014a great idea is to dress them with lemon juice!<\/p>\n\n\n\n

Fruits and vegetables are a source of vitamins in good quantities: vitamin A, vitamin C, and folic acid<\/strong> as well as antioxidants<\/strong> such as lycopene from tomatoes which are also rich in vitamin C, found mainly in yellow, orange, red fruit and green leafy vegetables, in addition to orange vegetables like carrots.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

To meet the daily nutritional requirements of fruit and vegetables, the guidelines for a good diet <\/strong>recommend the following quantities:<\/p>\n\n\n\n

    \n
  • a portion<\/em> of raw vegetables, 50\/80 grams or cooked 200\/300 grams for lunch and dinner to be used as part of main courses or one-dish meals<\/li>\n\n\n\n
  • 3 fruits a day<\/em>, the size of your fist\u2014for snacks, dessert, or as part of a meal.<\/li>\n<\/ul>\n\n\n\n

    The fresher the fruits and vegetables<\/em> are, the more they retain their nutritional level, therefore seasonal and zero-kilometre products<\/em> should be preferred and, among preserved products, frozen foods. <\/p>\n\n\n\n

    Fruit juices and other preparations are often deficient in their original nutrients and fibre.<\/p>\n\n\n\n

    We are used to finding a wide variety of fruits and vegetables in the shops all year long, without even realising which are in season.  <\/p>\n\n\n\n

    This is a shame and loss to consumers, because their properties are not the same outside their natural time of growth. Seasonal products<\/em> grow to full maturity naturally, and so are richer in vitamins, mineral salts and phytonutrients.<\/p>\n\n\n\n

    Based on their composition of nutrients, vegetables are classified into the following categories:<\/p>\n\n\n\n

      \n
    • common vegetables<\/em>: basic nutrition<\/li>\n\n\n\n
    • dark green leafy vegetables<\/em>: rich in antioxidants, but contain little water<\/li>\n\n\n\n
    • light green leafy vegetables<\/em>: rich in antioxidants and vitamin C<\/li>\n\n\n\n
    • legumes<\/em>: rich in fibre<\/li>\n\n\n\n
    • vegetables<\/em>: rich in vegetable proteins and iron<\/li>\n\n\n\n
    • root vegetables<\/em>: rich in vitamins<\/li>\n\n\n\n
    • tubers<\/em>: rich in vitamins and fibre.<\/li>\n<\/ul>\n\n\n\n

      <\/p>\n","protected":false},"excerpt":{"rendered":"

      Fruits and vegetables are naturally low in calories, as most are virtually fat-free. Fruit is generally higher in sugar (fructose) at an average of 10% of its weight; it does however depend on the water content of the fruit\u2014for instance, melons contain about 5% sugar, while bananas have 20%. Dehydrated fruit are higher in sugar<\/p>\n","protected":false},"author":2,"featured_media":25878,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-25877","page","type-page","status-publish","has-post-thumbnail","hentry"],"acf":[],"yoast_head":"\nThe nutritional properties of fresh fruit and vegetables.<\/title>\n<meta name=\"description\" content=\"The nutritional properties of fresh fruit and vegetables: fruits and vegetables are naturally low in calories, as most are virtually fat-free.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/the-nutritional-properties-of-fresh-fruit-and-vegetables\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The nutritional properties of fresh fruit and vegetables.\" \/>\n<meta property=\"og:description\" content=\"The nutritional properties of fresh fruit and vegetables: fruits and vegetables are naturally low in calories, as most are virtually fat-free.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/the-nutritional-properties-of-fresh-fruit-and-vegetables\/\" \/>\n<meta property=\"og:site_name\" content=\"I Love Fruit And Veg From Europe\" \/>\n<meta property=\"article:modified_time\" content=\"2023-07-27T09:58:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/ilovefruitandvegfromeurope.com\/wp-content\/uploads\/2021\/07\/My-Post-6.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"670\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/the-nutritional-properties-of-fresh-fruit-and-vegetables\/\",\"url\":\"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/the-nutritional-properties-of-fresh-fruit-and-vegetables\/\",\"name\":\"The nutritional properties of fresh fruit and vegetables.\",\"isPartOf\":{\"@id\":\"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/the-nutritional-properties-of-fresh-fruit-and-vegetables\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/the-nutritional-properties-of-fresh-fruit-and-vegetables\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/ilovefruitandvegfromeurope.com\/wp-content\/uploads\/2021\/07\/My-Post-6.png\",\"datePublished\":\"2021-07-07T18:15:00+00:00\",\"dateModified\":\"2023-07-27T09:58:01+00:00\",\"description\":\"The nutritional properties of fresh fruit and vegetables: fruits and vegetables are naturally low in calories, as most are virtually fat-free.\",\"breadcrumb\":{\"@id\":\"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/the-nutritional-properties-of-fresh-fruit-and-vegetables\/#breadcrumb\"},\"inLanguage\":\"en-CA\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/the-nutritional-properties-of-fresh-fruit-and-vegetables\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-CA\",\"@id\":\"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/the-nutritional-properties-of-fresh-fruit-and-vegetables\/#primaryimage\",\"url\":\"https:\/\/ilovefruitandvegfromeurope.com\/wp-content\/uploads\/2021\/07\/My-Post-6.png\",\"contentUrl\":\"https:\/\/ilovefruitandvegfromeurope.com\/wp-content\/uploads\/2021\/07\/My-Post-6.png\",\"width\":1200,\"height\":670},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/the-nutritional-properties-of-fresh-fruit-and-vegetables\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"The nutritional properties of fresh fruit and vegetables\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/#website\",\"url\":\"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/\",\"name\":\"I Love Fruit And Veg From Europe\",\"description\":\"I Love Fruit And Veg From Europe: I Choose Fresh And Fair\",\"publisher\":{\"@id\":\"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-CA\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/#organization\",\"name\":\"I Love Fruit And Veg From Europe\",\"url\":\"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-CA\",\"@id\":\"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/ilovefruitandvegfromeurope.com\/wp-content\/uploads\/2021\/07\/logo.png\",\"contentUrl\":\"https:\/\/ilovefruitandvegfromeurope.com\/wp-content\/uploads\/2021\/07\/logo.png\",\"width\":248,\"height\":62,\"caption\":\"I Love Fruit And Veg From Europe\"},\"image\":{\"@id\":\"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/#\/schema\/logo\/image\/\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"The nutritional properties of fresh fruit and vegetables.","description":"The nutritional properties of fresh fruit and vegetables: fruits and vegetables are naturally low in calories, as most are virtually fat-free.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/the-nutritional-properties-of-fresh-fruit-and-vegetables\/","og_locale":"en_US","og_type":"article","og_title":"The nutritional properties of fresh fruit and vegetables.","og_description":"The nutritional properties of fresh fruit and vegetables: fruits and vegetables are naturally low in calories, as most are virtually fat-free.","og_url":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/the-nutritional-properties-of-fresh-fruit-and-vegetables\/","og_site_name":"I Love Fruit And Veg From Europe","article_modified_time":"2023-07-27T09:58:01+00:00","og_image":[{"width":1200,"height":670,"url":"https:\/\/ilovefruitandvegfromeurope.com\/wp-content\/uploads\/2021\/07\/My-Post-6.png","type":"image\/png"}],"twitter_card":"summary_large_image","twitter_misc":{"Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/the-nutritional-properties-of-fresh-fruit-and-vegetables\/","url":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/the-nutritional-properties-of-fresh-fruit-and-vegetables\/","name":"The nutritional properties of fresh fruit and vegetables.","isPartOf":{"@id":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/#website"},"primaryImageOfPage":{"@id":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/the-nutritional-properties-of-fresh-fruit-and-vegetables\/#primaryimage"},"image":{"@id":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/the-nutritional-properties-of-fresh-fruit-and-vegetables\/#primaryimage"},"thumbnailUrl":"https:\/\/ilovefruitandvegfromeurope.com\/wp-content\/uploads\/2021\/07\/My-Post-6.png","datePublished":"2021-07-07T18:15:00+00:00","dateModified":"2023-07-27T09:58:01+00:00","description":"The nutritional properties of fresh fruit and vegetables: fruits and vegetables are naturally low in calories, as most are virtually fat-free.","breadcrumb":{"@id":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/the-nutritional-properties-of-fresh-fruit-and-vegetables\/#breadcrumb"},"inLanguage":"en-CA","potentialAction":[{"@type":"ReadAction","target":["https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/the-nutritional-properties-of-fresh-fruit-and-vegetables\/"]}]},{"@type":"ImageObject","inLanguage":"en-CA","@id":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/the-nutritional-properties-of-fresh-fruit-and-vegetables\/#primaryimage","url":"https:\/\/ilovefruitandvegfromeurope.com\/wp-content\/uploads\/2021\/07\/My-Post-6.png","contentUrl":"https:\/\/ilovefruitandvegfromeurope.com\/wp-content\/uploads\/2021\/07\/My-Post-6.png","width":1200,"height":670},{"@type":"BreadcrumbList","@id":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/the-nutritional-properties-of-fresh-fruit-and-vegetables\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/"},{"@type":"ListItem","position":2,"name":"The nutritional properties of fresh fruit and vegetables"}]},{"@type":"WebSite","@id":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/#website","url":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/","name":"I Love Fruit And Veg From Europe","description":"I Love Fruit And Veg From Europe: I Choose Fresh And Fair","publisher":{"@id":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-CA"},{"@type":"Organization","@id":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/#organization","name":"I Love Fruit And Veg From Europe","url":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/","logo":{"@type":"ImageObject","inLanguage":"en-CA","@id":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/#\/schema\/logo\/image\/","url":"https:\/\/ilovefruitandvegfromeurope.com\/wp-content\/uploads\/2021\/07\/logo.png","contentUrl":"https:\/\/ilovefruitandvegfromeurope.com\/wp-content\/uploads\/2021\/07\/logo.png","width":248,"height":62,"caption":"I Love Fruit And Veg From Europe"},"image":{"@id":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/#\/schema\/logo\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/wp-json\/wp\/v2\/pages\/25877","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/wp-json\/wp\/v2\/comments?post=25877"}],"version-history":[{"count":1,"href":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/wp-json\/wp\/v2\/pages\/25877\/revisions"}],"predecessor-version":[{"id":26746,"href":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/wp-json\/wp\/v2\/pages\/25877\/revisions\/26746"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/wp-json\/wp\/v2\/media\/25878"}],"wp:attachment":[{"href":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/wp-json\/wp\/v2\/media?parent=25877"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}