Dear Lykkers, let's talk about healthy habits today! Welcome to a fresh dose of simple, friendly wellness tips just for you. Today, let’s dive into a topic that touches everyone’s daily routine—eating fruits and vegetables.

Some avoid them out of habit or preference, but this can silently affect long-term health. Experts agree: fruits and vegetables are not just colorful plate-fillers—they’re powerful tools to keep the body functioning at its best.

How Fruits and Vegetables Support the Body

They provide essential nutrients. Fruits and vegetables are packed with vitamins, minerals, and natural compounds that the body needs to stay in balance. According to Dr. Manuela Pastore, clinical dietitian at Humanitas Clinical Institute, these foods are vital for a well-functioning system. They are rich in substances the human body cannot produce on its own, making them irreplaceable in any balanced plan for wellness.

They help prevent long-term deficiencies. Skipping fruits and vegetables can lead to missing out on key nutrients. Over time, this may result in imbalances or shortages that show up as fatigue, weakened immunity, or other warning signs. A consistent intake helps maintain steady energy, supports natural defense mechanisms, and improves overall resilience.

They support digestive regularity. One of the hidden benefits of fruits and vegetables is their role in keeping digestion on track. Fiber, though not a source of energy, helps the digestive system work smoothly by increasing stool volume and promoting movement. Not eating enough can lead to discomfort and irregular habits.

They increase satiety and reduce overeating. These foods help fill the stomach with fewer calories, which means they can help prevent excessive food intake. The feeling of fullness lasts longer, especially when fruits and vegetables are spread throughout the day—at breakfast, during snacks, and in main meals.

How Much Is Enough?

The right amount makes the difference. The World Health Organization recommends at least five servings of fruits and vegetables daily, which equals roughly 400 to 600 grams per day. This amount helps ensure the body gets enough beneficial substances. Items like potatoes and similar starchy tubers aren’t included in this count, as they fall into the starch category.

Spread intake across meals. Instead of trying to eat large quantities in one sitting, spread the servings across the day. A banana in the morning, a salad at lunch, and steamed vegetables at dinner can help meet the suggested amount in a manageable way.

More Than Just Nutrients

They offer protective benefits. Scientific studies, such as those shared by the European Food Information Council, have shown that people who consume more fruits and vegetables tend to have a lower risk of certain long-term health conditions. These include issues related to the heart, blood sugar management, and some types of cell growth abnormalities in the mouth, throat, stomach, and lungs.

They help slow down early aging. Fruits and vegetables are rich in natural compounds that act as antioxidants. These help neutralize unstable molecules, often called free radicals, which can damage cell structures and DNA. Over time, this protection helps reduce the impact of premature aging and supports overall cellular health.

They promote fullness without excess energy. Fiber in fruits and vegetables expands in the stomach and slows down emptying, helping to maintain a satisfied feeling longer after eating. This can be especially helpful for those aiming to manage weight without relying on energy-dense options.

Conclusion: Make the Colorful Choice

Dear Lykkers, bringing fruits and vegetables into your meals isn’t just a nice idea—it’s a powerful, natural way to support lifelong wellness. From helping digestion and enhancing fullness, to providing essential elements and protecting the body at a cellular level, these foods offer countless benefits.

Even small steps—like adding a fruit to breakfast or swapping one side dish for a vegetable—can lead to meaningful improvements. Follow expert guidance and aim for five servings a day. Your body will thank you with more energy, resilience, and well-being. Ready to crunch into something good today?