Vegetables 600 g Woman +0.44 years Man +0.55 years

Vegetables 600 g Woman +0.44 years Man +0.55 years

When there have been autumn storms in my life, I have met them with a new positive habit which I then continued with to come out of the crisis stronger on some level. When the financial crisis hit, I started working out 6 days a week. When corona hit, I started drinking a green smoothie for lunch every day. Good habits carry me through helplessness and anxiety in the storms of life and protect against future storms.

93% of Americans eat too few vegetables. When vegetables are served, they often have fatty side dishes like sauces to make them taste good. In Scania, kale is cooked in syrup and cream on the Christmas table. In Sweden, only about 10% of the population reaches the fruit and vegetable targets. Overnight you can get the goals by drinking green smoothie for lunch. In times when food has become expensive, you will eat Sweden’s healthiest and cheapest lunch.

I use frozen organic broccoli, spinach, kale, cauliflower, and green beans for my smoothie. First, I boil everything quickly and then immediately cool it down with cold water (to remove the salt from the vegetables). Then I mix it with water and add some lime or lemon.

Be aware of green smoothies sold - they often have 50% mixed fruit, which spikes blood sugar and makes you tired. You make the best and cheapest smoothie at home. Never mix fruit and berries, but put strawberries, blueberries, mango, pineapple, passion fruit etc on top.

My smoothies turn out beautiful and like a combination of smoothie and bowl. Like coffee, the taste is hardcore and takes some time to get used to. But now I love the taste, the energy in the afternoon, and the satiety from the fiber. Take the smoothie to work or school in a thermos that keeps the cold.

Drink a green smoothie for lunch until you are full, and load your body with vitamins, potassium, calcium, and fiber. You invest in your health through a new positive habit, and by lunchtime, you have reached your fruit and vegetable goals!

Positive effects: A study suggests that non-starchy vegetables such as broccoli, cabbage, onions, and fruits protect against cancer of the mouth, throat, esophagus, and stomach. Fruit can protect against lung cancer. Studies suggest that increased consumption of tomatoes can reduce the risk of prostate cancer.

Wiseman M. The Second World Cancer Research Fund/American Institute for Cancer Research Expert Report. Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective: Nutrition Society and BAPEN Medical Symposium on ‘Nutrition support in cancer therapy’. Proceedings of the Nutrition Society. 2008 Aug;67(3):253-6.

The indigestible fibers of fruits and vegetables can relieve irritable bowel and prevent constipation and pouching in the bowel.

Lembo A, Camilleri M. Chronic constipation. New England Journal of Medicine. 2003 Oct 2;349(14):1360-8. Aldoori WH, Giovannucci EL, Rockett HR, Sampson L, Rimm EB, Willett AW. A prospective study of dietary fiber types and symptomatic diverticular disease in men. The Journal of nutrition. 1998 Oct 1;128(4):714-9.

Consumption of vegetables and fruits helps your eye health and prevents diseases such as macular degeneration and cataracts.

Brown L, Rimm EB, Seddon JM, Giovannucci EL, Chasan-Taber L, Spiegelman D, Willett WC, Hankinson SE. A prospective study of carotenoid intake and risk of cataract extraction in US men–. The American journal of clinical nutrition. 1999 Oct 1;70(4):517-24. Christen WG, Liu S, Schaumberg DA, Buring JE. Fruit and vegetable intake and the risk of cataract in women–. The American journal of clinical nutrition. 2005 Jun 1;81(6):1417-22. Moeller SM, Taylor A, Tucker KL, McCullough ML, Chylack Jr LT, Hankinson SE, Willett WC, Jacques PF. Overall adherence to the dietary guidelines for Americans is associated with reduced prevalence of early age-related nuclear lens opacities in women. The Journal of nutrition. 2004 Jul 1;134(7):1812-9. Cho E, Seddon JM, Rosner B, Willett WC, Hankinson SE. Prospective study of intake of fruits, vegetables, vitamins, and carotenoidsand risk of age-related maculopathy. Archives of Ophthalmology. 2004 Jun 1;122(6):883-92.

The study “Estimation of the impact of food choices on life expectancy” shows that increased vegetable intake leads to longer life (but not as much as we already eat many vegetables), for example (see your numbers on sworddiet.com), longer life with 600 g of vegetables per day for 20-year-olds consuming 2322 kcal: Woman +0.44 years, Man +0.55 years.

Fadnes LT, Økland J-M, Haaland ØA, Johansson KA (2022) https://journals.plos.org/plosmedicine/article?id=... Estimating impact of food choices on life expectancy: A modeling study.) https://food4healthylife.org https://priorityapp.shinyapps.io/Food/

Tip: Anyone can grow it successfully. Onion is the most used vegetable in the world, and cabbage is the oldest known vegetable. Potatoes were grown in space by NASA in 1995. You can grow in vertical boxes or buckets if you don’t have a garden. Pick wild plants such as nettles and cherry blossoms. Nature is waiting for you - can you hear it calling?