National Nutrition Week: Here’s all Fruits and Veggies that are must in your diet

Every year from September 1 to 7 the week is observed as National Nutritional Week. It’s to make people aware of the importance of focusing on their diet and eating habits.

This one week event takes place on 1st week of September, and was Launched by the Food and Nutrition Board in 1982. We’ve seen quite a lot of people giving their nutrition the least priority which is definitely not good in the long run.

It’s necessary for each one of us to realise how important it is to have the recommended dietary intake (RDI) of both Micronutrients and Macronutrients.

So, on the occasion of this week here are we sharing everything you need to include in your diet on a regular basis.

Whether your a Vegetarian or Non-vegetarian, make sure that you include fruits and vegetables daily in your diet. They’re rich in fibre, vitamins and minerals responsible for smooth functioning of body.


Rich in fibre and good source of Polyphenol which improves heart health. The pectin fibre in apple acts as prebiotic which enhances the gut health. Also, there’s an old saying “an apple a day keeps the doctor away”.


It comes along with Potassium which helps reduce blood pressure levels and improves heart health. It also acts a good stress buster. Consists of complex Carbohydrates which refill depleted glycogen level in the body, which in turn, helps provide energy to the body.


Good source of Vitamin C helping in boosting immunity. Citrus fruits are also good for skin health and helps in production of collagen.


Consists of Anti-oxidants and minerals which help in fight disease causing germs. Also, the enzymes in pineapple ease digestion and also reduce inflammation in body. Bromelain found in pineapple helps in metabolising protein, which in turn helps in burning body fat.


Vitamin C in amla is easily absorbed by body and helps boost immunity. This fruit is anit-bacterial in nature. Include it daily in your diet to increase hair growth.


They’re loaded with vitamin A, which is good for eye health. They’re also high in water and fibre content which smoothens digestion and prevents constipation. The enzymes in papaya helps in breaking protein into building blocks, including Amino acids.


Green leafy veggies should always be included in your diet as they’re rich in vitamin C, iron, zinc and vitamin K which are essential for smooth functioning of the body. Spinach comes along with beta carotene zeaxanthin lutein and chlorophyll that helps in improving eye sight.


Consists of Vitamin B6, Vitamin C, Vitamin K and also high in choline which can work wonders on our health. Presence of sulforaphane in this cruciferous vegetable appears to be effective against prostate cancer as per studies.


Eating carrots daily reduces the risk of cataracts and other eye problems due to presence of beta-carotene. Also, presence of soluble fibre helps in reducing blood sugar levels.


They’re in high water content keeping the body hydrated. Also the fibres in this vegetable helps in smooth flow of bowel movements.


Loaded with Vitamin C, and squeezing it in food helps in absorbing iron and protein from food.

So don’t forget to add these to your regular diet for your good heaalth.

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