How many grams of vegetables should I eat every day when there are vegetables in my diet?

Dietary Guidelines for China Residents recommends that healthy adults consume 300 ~ 500g of vegetables every day, of which half should be dark vegetables.

Eat 200 ~ 350g fresh fruit every day. Nutrition experts suggest that to ensure adequate intake of vegetables and fruits, it is necessary to ensure that there are vegetables in meals, eat fruits every day, and mix them skillfully.

Vegetables and fruits are important components of a reasonable diet. Fresh fruits and vegetables provide the human body with daily essential vitamins, minerals, dietary fiber and other nutrients, but their energy and fat are low.

A large number of research evidences show that vegetables and fruits can stimulate appetite and help digestion, and play an important role in meeting the needs of human micronutrients, maintaining normal intestinal function, preventing constipation, and reducing the risk of cardiovascular and cerebrovascular diseases, diabetes, lung cancer and other chronic diseases.

Extended data:

Dietary Guidelines for China Residents specifically pointed out that the daily intake of dark vegetables should account for more than half of the total vegetable intake. Dark vegetables mainly include dark green leafy vegetables rich in chlorophyll, such as rape, spinach, spinach, lettuce leaves, broccoli, etc. Red and orange vegetables rich in carotenoids, such as tomatoes, carrots, pumpkins and red peppers; Purple vegetables rich in anthocyanins or betacyanin, such as purple cabbage, laver heart, red amaranth, etc.

Dark green leafy vegetables are the varieties with the highest comprehensive nutritional value among vegetables, and its green color is because it contains a lot of chlorophyll. These vegetables are rich in vitamin C, folic acid, vitamin B2, vitamin K, magnesium, calcium, lutein and other nutrients. Generally speaking, the higher the chlorophyll content of vegetables, the deeper the green, and the more nutrients they contain.

Epidemiological studies show that dark green leafy vegetables are beneficial to prevent diabetes, cardiovascular and cerebrovascular diseases, lung cancer, osteoporosis and cognitive decline.

People's Daily Online-Adults consume 300 ~ 500 grams of vegetables every day.