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Jan Stuparič: Fruits, vegies and its consumption

Regular consumption of fruits and vegetables is a cornerstone of a healthy diet. Unfortunately, the Czech population lags behind in European standards in this regard, with only 253g of fruits and vegetables consumed per day according to a 2012 study by the European Food Information Council (EUFIC).

Czech Republic didn't fare much better in a 2014 survey, revealing that only 40% of the population consumes at least one serving of vegetables daily. The World Health Organization recommends a daily intake of 400g of fruits and vegetables, but in the Czech context, nutritional recommendations often suggest 400g of vegetables and 200g of fruits.

There are several reasons to strive towards these values. In 2016, Aune et al. published a meta-analysis confirming that regular vegetable consumption reduces the risk of cardiovascular diseases, oncological diseases, and overall mortality—conditions that, according to the Czech Statistical Office, contribute to the highest number of deaths in the Czech Republic. Additionally, a meta-analysis by Li et al. in 2014 supported a significant reduction in the risk of type 2 diabetes with increased fruit or green leafy vegetable intake.

Fruits and vegetables contain essential nutrients and phytochemicals such as fiber, vitamins, minerals, carotenoids, flavonoids, and other antioxidants that influence important processes in our bodies.

While no single food serves as a miraculous cure, the key is the overall diversity and balance in our diet, with regular consumption of fruits and vegetables being an integral part. Especially in the summer months, when the selection is broad and most local varieties are at their tastiest, consider enriching your breakfast with a refreshing fruit salad and having a vegetable salad for lunch or dinner.


- AUNE, D., et al. (2017). Fruit and vegetable intake and the risk of cardiovascular disease, total cancer, and all-cause mortality-A systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology [online]. 2017, 46(3), 1029 - 1056 [cited 2019-06-15]. DOI: 10.1093/ije/dyw319. ISSN 14643685.

- Distribution of persons aged 15 and over according to the frequency of consumption of vegetables, 2014 or nearest year (%) - Statistics Explained. [online]. Available at:,_2014_or_nearest_year_(%25).png

- Fruit and Vegetable Consumption in Europe: (EUFIC). [online]. Copyright ©EUFIC 2019. Available at:

- KLIMEŠOVÁ, Iva. Základy sportovní výživy. Olomouc: Univerzita Palackého v Olomouci, 2015. ISBN 9788024448336.

- L, Hartley, Igbinedion E, Holmes J, et al. Increased consumption of fruit and vegetables for the primary prevention of cardiovascular diseases. The Cochrane Database Of Systematic Reviews [online]. 2013, (6), CD009874 [cited 2019-06-15]. DOI: 10.1002/14651858.CD009874.pub2. ISSN 1469493X.

- M, Li, Fan Y, Zhang X, Hou W a Tang Z. Fruit and vegetable intake and risk of type 2 diabetes mellitus: meta-analysis of prospective cohort studies. BMJ Open [online]. 2014, 4(11), e005497 [cited 2019-06-15]. DOI: 10.1136/bmjopen-2014-005497. ISSN 20446055.

- Zemřelí podle příčin v letech 2007 až 2016 | ČSÚ v Brně. Český statistický úřad | ČSÚ [online]. Available at:

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