What are the most effective fruits?

1. Are you listless or do you have the flu? Then take a critical look at your fruit intake, are you getting those two servings per day? Fruit and vegetables are really necessary for a good immune system. Which fruits are really health bombs and therefore indispensable on your fruit bowl? Dietitian Patricia Ploeger figured it out for you.

1. Patricia: "Fruit is healthy, we all know that. It contains few calories and provides many nutrients, such as dietary fiber and vitamin C. In addition, fruit protects you against diseases. Sufficient fruit ensures a lower risk of cardiovascular disease, type 2 diabetes and colon and lung cancer, according to the 2015 Guidelines for a healthy diet of the Health Council. "

Which nutrients in fruit are essential?

1. Fruit is packed with good nutrients, of which vitamin C, potassium, folic acid and dietary fiber are the most important. Fruit makes an important contribution to the recommended daily amount of these vitamins and minerals.

Vitamin C

1. Vitamin C is the best known resistance vitamin. There are different resistance vitamins; they protect you against, for example, flu and colds. In addition, vitamin C ensures iron absorption and hormone production. The daily recommendation for vitamin C is 75 milligrams, which you can get from your diet. Extra vitamin C ensures the maintenance of a good resistance during and after (intensive) physical exertion. During intensive sports (at least three times a week) it is recommended to ensure that you get 200 milligrams of vitamin C daily. About 16 percent of the vitamin C you consume comes from fruit, with citrus fruit and kiwi being the largest suppliers.

Potassium

1. The mineral potassium helps to lower your blood pressure and keep it healthy and is essential for your muscles. Potassium, together with sodium, for example, ensures good conduction of nerve impulses and the contraction of the muscles. You may not not think about it, but you use your muscles all day long. Not only when climbing stairs, but also with the smallest things, such as blinking your eyes. The recommended daily allowance of potassium is 3,500 milligrams for men and 3,100 milligrams for women. About 7 percent of the potassium you consume comes from fruit. Banana contains the highest percentage, and you get potassium mainly from vegetables, potatoes and fish.

2. The mineral potassium helps to lower your blood pressure and keep it healthy and is essential for your muscles. For example, potassium, together with sodium, ensures good conduction of nerve impulses and the contraction of the muscles. You may not not think about it, but you use your muscles all day long. Not only when climbing stairs, but also with the smallest things, such as blinking your eyes. The recommended daily allowance of potassium is 3,500 milligrams for men and 3,100 milligrams for women. About 7 percent of the potassium you consume comes from fruit. Banana contains the highest percentage, and you get potassium mainly from vegetables, potatoes and fish.

Folic Acid

1. Folic acid, also known as vitamin B11, is one of the few vitamins that the Dutch don't always get enough of. Folic acid is essential for a properly functioning nervous and immune systems, and it also plays an important role for pregnant women. The recommended daily allowance of folic acid is 300 micrograms per person. Folic acid helps reduce the risk of birth defects such as a spina bifida, palate or cleft lip. Therefore, women planning to become pregnant or are pregnant are advised to take 400 micrograms of folic acid every day. Even if a pregnancy is delayed, you can continue to take folic acid, because there is no danger that you will ingest too much. About 6 percent of the folic acid you consume comes from fruit. Oranges and strawberries are especially good sources.

2. Folic acid, also known as vitamin B11, is one of the few vitamins that the Dutch don't always get enough of. Folic acid is essential for a properly functioning nervous and immune system, and it also plays an important role for pregnant women. The recommended daily allowance of folic acid is 300 micrograms per person. Folic acid helps reduce the risk of birth defects such as a spina bifida, palate or cleft lip. Therefore, women planning to become pregnant or who are pregnant are advised to take 400 micrograms of folic acid every day. Even if a pregnancy is delayed, you can continue to take folic acid, as there is no danger of taking in too much. About 6 percent of the folic acid you consume comes from fruit. Oranges and strawberries are especially good sources.

Dietary fiber

1. By eating enough fruit and vegetables, you get more fiber. That's another nutrient that most people can use more of. They are important for healthy blood pressure and bowel movements and help you feel full for a long time. And that in turn helps to prevent snacking and to maintain weight more easily. The recommended daily amount of fiber is approximately 35 grams for men and 28 grams for women. About 11 percent of the dietary fiber you consume comes from fruit, green kiwi is very rich in this, and you also get your fiber from vegetables and whole grain products.

Do you eat enough fruit?

1. The nutritional advice is to eat at least two pieces of fruit per day, this equals approximately 200 grams. Everyone knows it, but an interim report (2012-2014) of an extensive food consumption survey by the RIVM shows that adults consume an average of only 113 grams of fruit per day. This average is higher for women and the elderly, but still far from the recommended daily allowance. Patricia even advocates three pieces of fruit a day: "Rather more fruit than sweet cake or chocolate. Then you save a few hundred calories and it is better for your health."

Vary and combine

1. Patricia: "There is not one variety that contains all the goodness of fruit, the strength lies in the variation and one combination. The following toppers complement each other and together form the most effective fruit combination to get the recommended daily allowance of vitamin C, potassium, folic acid and dietary fiber. " Kiwi green (2 pieces) for vitamin C (119 mg), potassium (468 mg) and fiber (3 grams) Banana (1 piece) for potassium (486 mg) Strawberries (100 grams) for folic acid (65 micrograms). Eat these preferably in season. Orange (1 piece) for folic acid (42 micrograms)

Tips to eat more fruit

1. Seduce yourself with a full fruit bowl; put it in sight and within reach. Take one or two pieces of fruit with you on the go. Introduce yourself and your environment to filefruit, bored fruit and meeting fruit. Patricia Ploeger is a dietician and founder of Healthy Offer. A