Boost your health with fruits and vegetables!

Imagine reducing your risk of cancer simply by adjusting what you eat! Studies confirm that people who consume few fruits and vegetables have a cancer risk up to twice as high as those who eat them regularly. Whether it's to prevent lung, colon, or upper digestive tract cancers, fruits and vegetables are packed with powerful antioxidants like vitamin C, carotenoids, and polyphenols. These invisible heroes protect our DNA from attacks by free radicals, the unstable molecules responsible for premature aging and disease.

Fiber: Much more than just a digestive aid

Fiber not only regulates your bowel movements, it also helps you stay fuller longer, while also taking care of your heart. Indeed, a high-fiber diet, like the famous Mediterranean diet, combines antioxidants, fiber, and phytosterols for a healthy heart! Worried about your bones? Good news: fruits, rich in calcium and with alkalizing properties, also help prevent osteoporosis. Eating fruit regularly can also help you maintain a healthy weight, thanks to its low calorie content and high fiber content. The pectin in apples, for example, is your ally for feeling full without excess.

Tips for getting more fiber in effortlessly

Ready to boost your fiber intake? Here are some easy tips to adopt every day:

• Don't peel your fruits and vegetables : the skin is a source of fiber, but be sure to choose organic ones to avoid pesticides.
• Aim for 3 to 4 servings of vegetables and 2 pieces of fruit per day : it's easier than you think!
• Cooked vegetables if your digestion is sensitive : they become more digestible while retaining their benefits.
• Add nuts like almonds or walnuts to your salads, yogurts or snacks for a fibrous and tasty boost.
• Choose a whole fruit for breakfast instead of juice to benefit from all its fiber.
• Opt for whole grains : rice, bread, and even whole-grain pasta are richer in fiber than their refined versions.
• Focus on legumes : lentils, chickpeas, white beans, all good sources of fiber and protein to include in your meals.
• Replace some of the white flour with wholemeal flour in your recipes: you will increase your fiber intake without even realizing it.

These little tricks can transform your diet and your health, without sacrificing the pleasure of eating!