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Fruits and vegetables deficiency

Updated on December 6, 2011

Everyone knows how healthy are the fruits and vegetables.

Why then are we avoiding them so vigorously?

In all modern world countries, the fruits and vegetables are easy, accessible and healthy food. For some reason, the modern people, living in modern world are rarely eating raw fruits and vegetables. It looks like, that the abundance of other foods is actually ruining everything.

Why should you have this half pound of salad or cup of fruits, when the steak and meatballs with mashed potatoes is cheaper? Meat and potatoes also have MORE calories, so you will have more energy.

Because meat has no minerals and vitamins as abundant as in the raw vegetables. And overeating with meat can be as dangerous as eating only grass. The truth is - There must be balance.


Eating a steak with a bowl of fresh salad is also tasty. Everyone is in love with processed foods and I am no one to tell you to stop them. Just put some raw food on the table too.

Every time.

Fruits and vegetables give your body not just minerals and vitamins but also some vegetable oils and proteins that can be processed faster and better than meat.

They are also rich on water and insoluble carbs (a.k.a. dietary fiber). The word "dietary" is not what is important. The word "fiber" is what's really important.

Because present day modern human being is constipated all the time. And constipation is NOT harmless.


Missing fibres in food will often lead to this problem. Our stationary way of life is only worsening this condition, but the most important is "What we eat."

Bad constipation for prolonged period of time can lead to colon cancer.

Removing constipation lowers the risk of colon cancer with 50%. Why? Because your bowels are not irritated and clogged with week-old food.

Even if you are not in general a fruit lover, try any or combination of the following:

  • Plums
  • Figs
  • Pears

Get few of them 30-40 minutes before lunch or dinner or replace the breakfast with any fruits and vegetables you prefer. And of course, let's not forget herbs. All kinds of mints and the ordinary dill can be used as spice on all foods you eat. They help digesting and calm the intestines.

Of course, you may stick with dietary fiber and so ... but don't forget the bowl of salad made from raw fresh vegetables.

Use salad instead of staple food. Remove or lessen garnishes based on rice, potatoes and other carb rich foods and replace them with raw salad.

White bread? Throw it away and use full grain from now on. Or try to get a big chunk of unprocessed cabbage and use it instead of bread. Just try it, and you will thank me later.


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    • m0rd0r profile image

      Stoill Barzakov 5 years ago from Sofia, Bulgaria

      Well ;) eating chocolate has its benefits too.

    • healthylife2 profile image

      Healthy Life 5 years ago from Connecticut, USA

      Excellent article showing the value of fruits and vegetables. I have always known they were healthy but were never my first choice. After dealing with a serious illness I now try to add a green smoothie daily and even throw in wheat grass but I have to admit given the choice I would prefer steak and potatoes or chocolate cake.

    • m0rd0r profile image

      Stoill Barzakov 5 years ago from Sofia, Bulgaria

      The season of fresh raw veggies is coming, and this is wonderful :) Thank you for reading Marsei.

    • Marsei profile image

      Sue Pratt 5 years ago from New Orleans

      I appreciated this article. Have told my husband, who does the cooking here, to ramp up the vegetables and fruits. The photos are wonderful.


    • m0rd0r profile image

      Stoill Barzakov 5 years ago from Sofia, Bulgaria

      True Starstream. Breaking the habit leads to a whole new world.

      Shame most of us don't like the change.

      Replacing premanently even one portion of a meal with fresh vegetables will improve your health so much that even your cardiologist will make puzzled expression.

    • m0rd0r profile image

      Stoill Barzakov 5 years ago from Sofia, Bulgaria

      Thanks for reading Linda.

      Avocado is quite good with white cheese. They battle for your taste.

      Brussel sprouts, raw, with garlic, vinegar and a tomato dices is also good. (because of the other tastes. The sprouts still suck ;))

    • starstream profile image

      Dreamer at heart 5 years ago from Northern California

      We just need to see more information about this important point you make. It is just a habit to replace rice, pasta, potatoes with fresh vegetables. Easy to do once one changes the old pattern. Thanks, great hub. Health is very important to me too and I wrote on the topic of drinking water here.

    • Sunshine625 profile image

      Linda Bilyeu 5 years ago from Orlando, FL

      Two of my favorite foods ... Fruits and Vegetables. I enjoy them all, well most of them. Avocados and brussel sprouts are two I don't care for. Excellent hub Stoill.

    • QualityContent profile image

      QualityContent 5 years ago

      People are conditioned by the media to eat crap food because that's the only advertisements there are.

      Grocery stores push unhealthy food. It's the entire food industry designed to keep us sick so we'll pay big dollars to the drug companies.

      The more WE push back with hubs, articles, and websites about healthy food the easier it will be to inform people and win the battle. Voted up.

    • m0rd0r profile image

      Stoill Barzakov 5 years ago from Sofia, Bulgaria

      Thank you for reading Marcy, It had some personal aspect writing this article.

      My aunt is suffering from type 2 diabetes and I am trying to help her with knowledge collected from experienced diabetes sufferers.

      Raw natural food is the best food and improves the insulin response of the whole body.

    • m0rd0r profile image

      Stoill Barzakov 5 years ago from Sofia, Bulgaria

      Thank you for stopping by Daisy. I am sorry to say - I am a bit carnivore.

      I can't live on veggies only, but they are always on my table.

      BTW: I replaced all kinds of bread with raw cabbage about 10 years ago.

      Best decision in my life.

    • Marcy Goodfleisch profile image

      Marcy Goodfleisch 5 years ago from Planet Earth

      Very helpful information - and a good observation on our societal woes. Thanks for publishing this!

    • Daisy Mariposa profile image

      Daisy Mariposa 5 years ago from Orange County (Southern California)


      Thanks for publishing this article. It contains a lot of important information.

      I'm a Vegetarian. In addition to fruits and vegetables, I include whole grain bread and pasta in my diet.

      Not only do fruits and vegetables provide many vitamins and minerals, they taste good.

    • m0rd0r profile image

      Stoill Barzakov 6 years ago from Sofia, Bulgaria

      Yes EG :) My point exactly, but I can't afford a house soon. Currently I grow herbs in pots and chests, some hot peppers (will explain in a hub later) and some spices that I don't enjoy food without (all spices are also herbs).

    • Expert Gardener profile image

      Expert Gardener 6 years ago

      I agree with you mordor! Balance diet should be implemented with your proper discipline not to overeat anything.

      The best tip I guess is to grow your own small vegetable garden in your backyard.


    • m0rd0r profile image

      Stoill Barzakov 6 years ago from Sofia, Bulgaria

      I've stopped using white bread, white sugar and white rice years ago.

      It feels good not to be bloated and sleepy after every meal. Try it, it's worth the change.

    • sankari.nayagam profile image

      sankari.nayagam 6 years ago

      That was a very useful hub! Have tried to throw away the white bread but till now haven't done it. Probably should do it after reading your hub!

    • m0rd0r profile image

      Stoill Barzakov 6 years ago from Sofia, Bulgaria

      Thank you for dropping by Miss Olive, I've found that replacing bread with bowl of salad is getting me satiated for longer but without getting me stuffed and sleepy after lunch.

      I am a bit overweight, So I need to be watchful on easy carbs.

    • missolive profile image

      Marisa Hammond Olivares 6 years ago from Texas

      Great tips! It is very easy to leave out the veggies, but we shouldn't . Thank you for the reminder to eat healthy. Veggies and fruits are important. The fresher the better. I like the idea of adding fresh herbs as a spice - dill is VERY flavorful.

      I had a professor that taught my Exercise Physiology class way back when. He was VERY big on healthy eating. His advice was to include at least three colors per plate - white and brown do not count unless it is fish or whole grain. I still remember his advice and try to keep my servings colorful with fruits and veggies today. He would say, "3 is good, but 5 is better" Colors that is.

      Voted up!