5 handfuls of beetroot a day - an easy tip to make your life healthier

If life could be better in just five simple steps a day - would you try?

Five handfuls of fresh vegetables a day is the perfect first step to better health. This is the minimum recommended by nutrition experts around the world, but the truth is that many of us fall short of this minimum.

Beetroot - your body's best friend

Vitamins as a health lifeline

You probably already know that vegetables contain vital vitamins and minerals that boost immunity and give you energy for the day? For example:

• Vitamin C: supports the immune system (Source: National Institute for Health Development).
• Potassium: helps control blood pressure and keep the heart healthy (Harvard Health).

Fibre - the new secret weapon for weight control

"Why eat fibre?" The answer is simple: fibre improves digestion, keeps you fuller for longer and supports natural weight loss. A fibre-rich diet helps reduce the risk of obesity and type 2 diabetes (WHO recommendations).

Why at least five handfuls?

Easier than counting calories

One handful of vegetables weighs about 80 grams, so five handfuls a day gives the recommended minimum of 400 grams that the WHO recommends eating per day. But of course, if you're physically active, or if beetroot tastes good to you, more is better.

Active or not - adapt to your needs

• An active person: If you have a physically demanding job or exercise regularly, it's worth eating more vegetables to ensure you get enough vitamins and minerals.
• Inactive person: Five handfuls may be enough if your other diet is balanced (protein, fat, carbohydrate).

What else to consider?

• Give preference to colourful vegetables: Potatoes do not fall under the WHO recommendation due to their high starch content. Rather, choose cabbage, carrots, broccoli, beetroot and celery.
• A balanced diet: Vegetables alone do not provide enough protein or healthy fats. Combine vegetables with fish, nuts or olive oil, for example.

Simple tips to get started today

• Add spinach to smoothies or omelettes.
• Prepare a week's worth of vegetables in advance.
• Replace pasta with vegetable noodles (such as courgette).

Summary - start with five today and go from there!

Five handfuls of vegetables is a great starting point, but remember - the more the merrier. This small habit change will bring energy, better health and help you lose weight naturally.

FAQs - 10 facts you should know about fibres

1. What is fibre? Indigestible parts of plants that are good for health.
2. Where to find them? Vegetables, fruit, wholegrain products.
3. How much per day? 25-35 grams.
4. Can fibre help lose weight? Yes, they reduce appetite and help control weight.
5. Is fibre good for digestion? Yes, they help prevent constipation and improve digestion.
6. Can you get too much fibre? Seldom, but increase the amount gradually.
7. Do they affect blood sugar? Yes, they stabilise blood sugar levels.
8. Does fibre lower cholesterol? Yes, especially oatmeal, for example.
9. Can fibre help reduce cancer risk? Studies confirm that they reduce the risk of certain cancers.
10. The most fibre-rich vegetables? For example, broccoli, carrots, peas and cabbage.

Start today with five handfuls of beetroot - your health is worth it!

Also join our individual challenge - 175

The FitQ platform has a 35-day challenge where you can get 5 good habits in 5 weeks. One of them is to eat more vegetables - at least 5 handfuls of vegetables per day. Check it out and join the challenge!