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Smoothies have a healthy image. After all, the colorful, creamy thirst-quenchers are bursting with fruits and vegetables. But are smoothies really that healthy? They certainly don’t always have to be! In fact, whether a smoothie is healthy varies quite a bit. How you can find out for yourself whether a smoothie is healthy and what are good moments to drink (or eat) a smoothie, you can read in this article!

What is healthy anyway?

Let’s start at the beginning. What is “healthy” anyway. On its own, you can’t say directly whether a product is healthy or not. It always depends on how much and how often you eat something. Your total diet and lifestyle ultimately determine whether something is “healthy” for you at that moment.

The composition of a healthy smoothie

Smoothies come in all shapes and sizes. The base usually consists of fruit and more is often added. Examples include vegetables, nuts, seeds, grains and dairy, as well as sugar and cream. Therefore, the nutrients in a smoothie vary greatly.

Sapje from concentrate

Many ready-made smoothies are made from juice from concentrate. In this process, much of the water is first removed from the fruit juice. This way it is easier to transport the juice. The concentrate is later diluted with water to make fruit juice again. You can imagine that nutrients are also lost in this process, but all the fruit sugars are retained. Sapje from concentrate therefore contains a lot of sugar, but less healthy nutrients. Because of this, it is often not the healthiest option.

What about fresh fruit?

But what if you use only fresh fruit and no concentrate? Even then, smoothies are not always an immediately healthy choice. Fruit is of course super healthy because of all the vitamins and minerals, but it also naturally contains some sugars. When you add a lot of fruit to a smoothie, the amount of sugar can quickly add up. Moreover, you drink a smoothie much easier than if you were to eat all those pieces of fruit separately. A common example is the comparison between orange juice and oranges. A freshly squeezed orange juice of 4 oranges you drink without difficulty. But eating 4 whole oranges is a lot more challenging. This is mainly due to the difference in volume and the speed at which you eat or drink it. So you get more sugar and also energy much faster. When you want to lose weight, this is not so useful, but fanatical athletes or people who want to gain weight may actually be able to use this extra energy. As a general guideline, you can choose to add a maximum of 2 pieces of fruit to your smoothie.

Vegetables in your smoothie

Vegetables are often added to a smoothie. This is almost always a good idea! After all, vegetables are full of healthy nutrients and contain very little energy. The advice of the Health Council of the Netherlands is to eat 250 grams of vegetables daily. Unfortunately, only 6% of the Dutch people manage to achieve ^this1. So there is a lot to be gained. Smoothies with lots of vegetables can help you boost your daily vegetable intake.

Proteins and fats

So the basis of a healthy smoothie is about 1-2 pieces of fruit with a good amount of vegetables. This way you have a delicious snack or nutritious thirst quencher. Are you planning to use your smoothie as a meal? Then you can also add extra protein and healthy fats. For extra protein, for example, you can use (vegetable) yogurt, cottage cheese or milk. Beans are also a super good way to add extra protein, vitamins and fiber to your smoothie. If you also want to add healthy fats, nuts, seeds and kernels are a great option! These provide lots of vitamins, minerals and unsaturated fats in addition to protein. Avocado and peanut butter are also great for adding extra healthy fats to your smoothie.

This is what a healthy smoothie contains

So what makes a healthy smoothie depends a bit on your personal needs and goals. However, there are certainly some things you can look out for. In general, a healthy smoothie can contain the following components:

• Fruit (1-2 pieces)
• Vegetables (100-200 grams)
• Protein (e.g. (vegetable) milk, yogurt or beans)
• Healthy fats (e.g., nuts, seeds, avocado)
• Whole grain cereals (e.g., oatmeal or whole wheat flakes)
• Herbs and spices (e.g., cinnamon, turmeric or ginger)

In addition, it is good to make sure that fruit juice from concentrate has not been used or a lot of extra sugars or cream has been added. Extra tip: You can also eat your smoothie with a spoon. That way you can enjoy it longer and it is more filling.

Sample recipe healthy breakfast smoothie

Ingredients

• 1 banana
• 100 grams of blueberries
• 100 grams of kale
• 250 ml of soy milk
• handful of cashew nuts
• 5 tablespoons of oatmeal
• ^1/2 teaspoon ground cinnamon

Preparation

Put all the ingredients together in a blender and blend until smooth. Ready you are to enjoy a delicious nutritious breakfast!

Don’t feel like standing in the kitchen yourself? Opt for Sapje’s smoothies!

So ready-made smoothies from the supermarket are often not the healthiest choice. Fortunately, at Sapje, we approach this differently. We use only fresh, organic and pure ingredients. Our smoothies are packed with vegetables, nuts, seeds and pits and we add just enough fruit to give the smoothie a delicious taste. With additional herbs and spices, we provide an even richer taste experience.

After preparation, our smoothies are immediately frozen in the shock freezer. This not only preserves best the color, taste and smell, but also the many nutrients. So you can enjoy a deliciously fresh smoothie at home every day.

Smoothies from Sapje

Our Green smoothie contains no less than 6(!) types of vegetables, making it ideal as a nutritious snack or refreshing thirst quencher. The Breakfast smoothie speaks for itself, of course. But this chocolate smoothie is also excellent for lunch. The combination of carbohydrates, protein and healthy fats, makes for a balanced meal. Finally, we have our protein-rich Protein smoothie. This smoothie contains a whopping 19 grams of protein per bottle. Ideal around exercise or as a tasty and nutritious breakfast.

Resources

1. RIVM. (2018). Food consumption survey 2012-2016.

You may know folic acid as the vitamin that is important for women around pregnancy. This is because this vitamin contributes to the growth and development of the unborn child. But women without a desire to have children and men also need enough folic acid. This is because folic acid is a vitamin, which means that this substance is essential for your health, but that you cannot make it yourself, or not enough of it. Therefore, it is important to get enough through your diet. Find out what folic acid does in your body and how to get enough of it naturally in this blog!

What is folic acid?

Folic acid is also known as folate or vitamin B11 (and as if that wasn’t confusing enough, in America, Germany and France they call it vitamin B9). Folate and folic acid are actually two different forms of vitamin B11. In your diet, this vitamin occurs only as folate (a group of different polyglutamate compounds). But because natural folates are very unstable, they cannot be used in supplements(1). Hence, supplements always contain a synthetic and more stable form: folic acid.

What does folic acid do in your body?

In addition to the role folate plays during pregnancy, it has numerous other functions in your body. Below are some of folate’s most important functions:

• Helps in the normal functioning of your immune system.
• Contributes to the production of cells and tissues (cell division).
• Is involved in memory, concentration and learning ability.
• Has a role in the production and breakdown of homocysteine.
• Helps to reduce fatigue.
• Supports the production of red and white blood cells.
• Contributes to the growth of the unborn child during pregnancy.

Since folate is a water-soluble vitamin, it cannot be stored properly in your body. So it is important to get enough of it daily.

How much folic acid do you need daily?

The amount of folic acid you should take daily depends on your age and whether you are or want to become pregnant.

Anyone 14 years and older

From the age of 14, the recommended daily allowance (RDA) is 300 µg of folate. In principle, a healthy and varied diet is sufficient to ingest this amount.

Pregnant women

For women planning to become pregnant, the advice is to get 400 µg of folate from food daily from 4 weeks prior to pregnancy until 10 weeks into pregnancy, in addition to taking a daily supplement of 400 µg of folic acid.

Breastfeeding women

For breastfeeding women, the recommendation is to get 400 µg of folate per day through the diet.

Can you also ingest too much folic acid?

Getting too much folic acid through your diet does not seem possible. However, high doses via supplements can lead to an excess(1). It is therefore important to be conscious about taking supplements. A folic acid supplement is a must if you want to have children, but other than that it is good to focus on a good intake through your diet. That way, you can be sure to get all the health benefits without risking taking in too much.

Folic acid in food

Vegetables, fruits, whole grain cereals, legumes, organ meats, eggs and dairy are the main sources of folate in our diet. Green leafy vegetables are especially high in folate. Eating a healthy and varied diet will ensure that you get enough of this important vitamin daily. The table below shows some examples of good sources of folate.

Folic acid in food

*Source: NEVO-online version 2021/7.0

Loss of folate during preparation

Folate in food is quite unstable. When this vitamin comes into contact with high temperatures, light or oxygen, some of it is quickly lost. For example, 3.5 minutes of cooking spinach already causes a 51% decrease in folate. In the case of broccoli, after 10 minutes of cooking it is even 56%(2). In contrast, steaming these vegetables does not cause a loss of folate. It also helps to combine folate-rich vegetables with vitamin C, as this vitamin counteracts the breakdown of folate(3).

Folic acid in vegetable juices

Our vegetable juices are an excellent way to get extra folate. In addition to the fact that the fresh vegetables in our juices are themselves rich in folate, the juices also contain a lot of vitamin C, which helps preserve folate. Also, our juices are frozen immediately after preparation so that all vitamins are extra well preserved. Below you can see which of our juices you can choose best if you want to get extra folic acid in a natural way. You can also choose to do a detox to get enough folic acid.

*RI=Reference intake

January 2022

With a detox , you kickstart a healthier lifestyle. For example, to get rid of your addiction to sugar, alcohol, caffeine, tobacco or junk food. By being very conscious of your diet during a juice cleanse, you break a pattern of unhealthy eating and drinking. Read the full article on their website .

“Free radicals” is a term you see thrown around a lot in health circles. Do you ever wonder what exactly free radicals are and what they do in your body? In this blog, we take a closer look at the effects of free radicals on your health. Among other things, we discuss:

• What free radicals actually are
• How free radicals are created
• How free radicals function in your body
• When free radicals can cause damage to your body
• What the possible consequences of free radical damage are
• How your body counters this damage by creating antioxidants
• What antioxidants there are and what is known so far about their effects
• What you can do yourself to support your body in protecting against free radical damage

Read on quickly!

What are free radicals?

First, let’s address the question of what free radicals are. Free radicals are aggressive substances that are naturally released by various processes in your body. Very simply put, free radicals are created when your body uses oxygen to generate energy. They are therefore sometimes referred to as “oxidants” and exist in different forms(1).

How do free radicals form?

Free radicals are a natural byproduct of various bodily functions, including your immune system. They are also created during activities that are basically necessary or good for you, such as your digestion and exercise. Free radicals can also be released when you experience a lot of stress. Your body also produces free radicals when exposed to external factors such as air pollution, cigarette smoke and sunlight(2). In addition, free radicals can be released when there is inflammation in your body. So although free radicals are natural byproducts of everyday bodily processes, they can be harmful to your health.

How do free radicals function in your body?

“Free radicals” is a collective term for molecules and atoms that have become unstable because they contain an odd number of electrons in their outer layer, when it should be an even number. Free radicals deprive nearby tissues or cells of electrons in an attempt to stabilize themselves(3). In some cases, this can lead to damage to these cells and tissues.

When can free radicals cause damage to your body?

Free radicals can damage healthy cells and tissues when too many free radicals are present in the body or in a particular part of the body. In this way, an excess of free radicals can have negative effects on our health(5).

Are free radicals just bad for you?

No, free radicals are not just harmful to your health. In some cases, free radicals actually have a positive effect. For example, they are used by your immune system in fighting germs. They also play a role in getting rid of proteins damaged during physical exertion(8). Moreover, your body is basically made to deal with free radicals in a good way. So it is only when there are too many of them (in one place) that your body can lose control and a chain reaction can occur that can cause oxidative damage.

How does the body counteract oxidative damage?

The body counteracts oxidative damage by making so-called antioxidants, or deriving them from certain forms of food. Antioxidants help clear free radicals by providing them with the electrons they need. Free radicals thus lose the need to borrow them from healthy cells and tissues that cannot actually spare the electrons. Because of their special composition, antioxidants can donate electrons without becoming unstable and turning into free radicals themselves. Moreover, antioxidants can play a role in supporting the health of body cells(9).

What antioxidants are there?

The name “antioxidants” refers to hundreds, or perhaps thousands, of substances that can clean up free radicals. They come in different forms. Antioxidants can be produced by the body itself, or derived from food. Vitamins C and E, for example, are counted among antioxidants, as are trace elements and minerals such as selenium, manganese and zinc.

Proven health benefits of antioxidants from food

Meanwhile, the antioxidant effects of vitamins B1, C and E, selenium, zinc, copper and manganese are clearly scientifically substantiated. For the health benefits of many other antioxidants, especially the numerous bioactive compounds, the evidence is not yet always unequivocal. For example, while you can sometimes see in trials that they eliminate free radicals in a test tube, they have not yet been proven to have the same effect in the human body. It also depends, for example, on the body’s ability to absorb an antioxidant. Also, the antioxidant must get to the right place (where too many free radicals are present) to perform its function. Whether it does so is difficult to determine in this way(12). Moreover, a certain substance functions in some situations as an antioxidant (a provider of electrons), but in other circumstances as a pro-oxidant (taker of electrons)(13). This also makes it more difficult to determine exactly what the health effect of a specific antioxidant may be. Read more about the benefits of antixodants here .

The effects of eating fruits and vegetables on oxidative damage

Several studies have shown that eating larger amounts of vegetables and fruits rich in antioxidants can help protect cells from oxidative damage. So while there is clear evidence that eating these fruits and vegetables can support your body in protecting against free radical damage, it is not yet clear exactly why. For example, it is difficult to say whether it is due to the antioxidants alone, or whether other components of fruits and vegetables also play a role (14). It is probably precisely a combination of nutrients that is responsible for the health benefits of fruits and vegetables. Either way, eating enough fruits and vegetables is a good way to support your body in the fight against free radicals and other important processes in the body. Here’s how to easily eat more fruits and vegetables.

What antioxidants do you find in which fruits and vegetables?

Below is an overview of the best-known antioxidants and the fruits and vegetables in which you will find them.

Vitamin C occurs naturally in such foods as broccoli, Brussels sprouts, cauliflower, citrus fruits, beets, cauliflower, kiwi, strawberries, sweet potato, tomatoes and peppers.

Vitamin E can be found in avocado, (chard) beets, turnips, red peppers and spinach (in cooked form).

Vitamin B1, selenium, zinc, copper and manganese are found in grains, seeds, nuts, legumes and animal products such as fish and shellfish, (beef) meat, chicken, brown rice, pumpkin seeds, sesame seeds, chickpeas and lentils. These antioxidants are also found in various vegetables, but often in slightly lower amounts than in the foods mentioned above(15),(16),(17),(18).

Can you get antioxidants from supplements, too?

To date, there is no scientific evidence of the health benefits of antioxidant supplements. They may even be harmful to your health if you take too much of them and actually increase the risk of certain serious conditions ( 16). In addition, they may interact with any medications you take. In contrast, there is no evidence that antioxidants from foods can be harmful. In fact, there is a chance that antioxidants from fruits and vegetables work better than supplements because they contain combinations of nutrients that enhance each other’s effects. In addition, supplements often contain only one antioxidant, while each antioxidant also has unique properties that cannot be replaced by other forms. Some antioxidants, such as vitamin E, also exist in different varieties themselves. Whereas vitamin E supplements usually consist only of alpha-tocopherol, you can find as many as 8 types of vitamin E in food. This is another reason why it is advisable to get antioxidants from food as much as possible and, for example, choose fruits and vegetables in such a way that you get different types of antioxidants. ( 17)

What antioxidants can you find in vegetable juices?

Drinking organic, slowjuice vegetable juices is an easy way to get many different types of antioxidants, as one juice often contains many different fruits and vegetables. For example, the juices Detox, Wild, Fresh and the ginger shot are good sources of manganese. The Sunny and Power juices and the Protect shot are rich in vitamin C. In Boost, you will find vitamin C, B1, copper and manganese, among others. Recharge is a source of vitamin B1, copper, manganese and zinc and Recover is rich in copper and manganese. Then, of course, there is the shot of Antioxidant, which is specially formulated from natural sources of many different types of antioxidants. It is rich in vitamin E and vitamin C, among others. Because we make our vegetable juices from the best organic vegetables and fruits, press them with the slow juicer and then freeze them immediately, you can count on them still containing many of the healthy nutrients from the whole vegetables and fruits.

When you hear calcium, you may quickly think of milk and other dairy products. But dairy is certainly not the only source of this important mineral. Vegetables are also a valuable provider of calcium for your body. Why you need calcium, how much calcium you should get daily, and which foods are high in calcium are all explained in this blog!

What functions does calcium have in your body?

Calcium is the most abundant mineral in our bodies. As much as 2% of your body weight is made up of calcium, 99% of which is found in your bones and teeth(1,2). Besides being important for keeping your bones and teeth strong, calcium also plays a role in the contraction of your muscles and the transmission of impulses in your nerve cells. But calcium is involved in many more essential processes in our body. Below is an overview of the main functions of calcium in your body:

• Maintain strong bones and teeth
• Involved in muscle function
• Good for nerve function
• Promotes digestion
• Supports energy metabolism
• Contributes to normal blood clotting
• Plays a role in cell division

So to maintain a fit and healthy body, it is definitely important to get enough calcium!

How much calcium do you need daily?

The amount of calcium you need depends on the status of calcium metabolism in your body(2). This is regulated by 3 mechanisms, namely:

• The absorption of calcium through your intestines
• The reabsorption of calcium from your kidneys
• The build-up and breakdown of calcium stores in your bones

In addition to being important for the structure of your bones, your bones also play a role as a store of calcium. Your body can tap into this store when you take in less calcium through diet.

Especially your age plays an important role in the amount of calcium you need daily. Both children and the elderly have an extra high need for calcium. This has to do with the body’s calcium balance.

Children

Children have a positive calcium balance. This means that more calcium is stored in the body than is excreted. This is because calcium is important for building and developing bones during growth. During this period it is especially important to get enough calcium so that the bones can fully develop.

Daily recommendation calcium (children 0-8 years): 450-700mg

Daily recommendation calcium (children 9-17 years): 1100-1200mg

Adults

In healthy adults there is a neutral calcium balance. As much calcium is stored in the bones as is broken down. By getting enough calcium through your diet, you ensure that your bones remain strong.

Daily recommendation calcium (18-60 years): 950-1000mg

Elderly

As you age, calcium absorption in the intestines and kidneys decreases(3). In women over 50 and men over 70, this decreased absorption causes more calcium to be withdrawn from the bones, creating a negative calcium balance. In other words, more calcium is broken down than is built up. Building strong bones at a younger age provides a good starting point for maintaining strong bones later in life. Physical exercise and stress on the bones also helps maintain strong bones, as does a higher dietary calcium intake.

Adequate intake (women >50, men >70): 1100-1200mg

Vitamin D and calcium

Vitamin D also plays an important role in calcium metabolism. In fact, this vitamin helps with the absorption of calcium from your diet and increases calcium absorption in your bones(1). So for optimal calcium metabolism, it is also important to have enough vitamin D available. You make this vitamin yourself when your skin comes in contact with sunlight. By spending 15-30 minutes daily in the sun with your face and hands uncovered, you generally make enough vitamin D. But for several groups, the Health Council also recommends taking a supplement. This applies, for example, to young children, people with dark skin color and women over 50 and men over 70.

What foods are high in calcium?

Milk and milk products are, of course, a well-known source of calcium. For this reason, they are often advised within a healthy diet. But vegetables, grain products, legumes and nuts also contribute to your daily calcium intake. Especially when you have little or no intake of dairy products, these products can be a good source of calcium.

Calcium-rich foods

*Source: NEVO-online version 2019/6.0

Increase your calcium intake with vegetable juices

Since calcium is also present in various vegetables, drinking vegetable juices can also be a good way to get extra calcium (and, of course, other vitamins and minerals). We at Sapje have a number of vegetable juices in our range that excel in their calcium content. In particular, our Detox juice is a real winner when it comes to calcium. One bottle already provides you with 100% of the daily reference intake (RI) of this mineral. But fuel, seasons and support are also remarkably rich in calcium. Below is an overview of our juices with the most calcium.

*RI=Reference intake

Conclusion

So getting enough calcium daily is important not only for your bones, but also for many other processes in your body. Besides the better-known sources of calcium, such as milk and cheese, vegetables can also make a good contribution to your calcium intake. Our vegetable juices make it extra easy to get enough calcium daily. In addition, of course, they provide many other good nutrients. So be sure to take a look at the juices order page.

Iron is a mineral that occurs naturally in our diet and is incredibly important for your health. But what does iron actually do in your body? How much iron do you need? And what foods can you eat to get enough iron? In this blog, we tell you everything you need to know about iron.

What does iron do in your body?

You may have already known that iron is important for your health. In fact, iron is an essential nutrient, which means you should get enough of it through your diet. The mineral is involved in many different processes in our body. Among other things, it helps in the normal formation of hemoglobin. This is the protein responsible for the color of your red blood cells. In addition, iron contributes to normal oxygen transport in your body. Other important functions of iron are:

• Promotes your energy metabolism
• Supports your immune system
• Contributes to the production of cells and tissues
• Helps to reduce fatigue
• Good for your memory and concentration

How much iron do you need?

The amount of iron you need daily depends on your age and gender. This is because women of childbearing age lose more iron through blood loss during menstruation. Hence, the recommended daily allowance (RDA) of iron for women of childbearing age is 16 mg per day, while it is 11 mg for post-menopausal women and men.

Your diet and lifestyle can also affect your iron requirements. For example, if you eat vegetarian or vegan, it is more difficult to absorb enough iron. We’ll tell you more about this in the next section. It can also be a challenge for people who exercise fanatically to absorb enough iron. After heavy training or competition, your body absorbs less iron. This is because after exercise, the protein hepcidin is released, which inhibits the absorption of iron. This makes your body less able to absorb iron after exercise.

What does iron contain?

There are 2 types of iron found in foods: heme iron and non-heme iron. Heme iron is the iron bound to hemoglobin. You find this form only in animal products, especially in meat and fish. Plant foods contain only non-heme iron. An important difference between these two forms of iron is that heme iron is much more absorbable than non-heme iron. Your body absorbs about 25% of heme iron and only 1-10% of non-heme iron. Although with an average diet you only get 10% of your total iron intake from heme iron, the higher absorption does ensure that heme iron contributes the most to your iron supply. When you eat little or no animal products, you generally get less iron. For vegetarians and vegans, it is therefore good to take this into account.

Iron-rich foods

Good sources of heme iron (animal products)*:

Good sources of non-heme iron (plant products)*:

*Source: NEVO-online version 2019/6.0

Improve absorption of non-heme iron

What your diet looks like affects not only how much iron enters your body, but also how much you actually absorb. In fact, there are several nutrients that can affect iron absorption. The most important of these is vitamin C. This vitamin helps absorb non-heme iron from your diet. Thus, by adding vitamin C to a meal, you can ensure that your body absorbs more iron.

There are also foods that can actually counteract iron absorption. For example, the polyphenols in coffee and tea reduce the absorption of non-heme iron. So to improve iron absorption, it’s best to avoid drinking coffee or tea around your meals. Phytates (or phytic acid) from grains and legumes also reduce the absorption of non-heme iron. Finally, the mineral calcium also reduces the absorption of iron, both heme and non-heme iron.

Promotes iron absorption:

• Vitamin C

Adverse to iron absorption:

• Polyphenols in coffee and tea
• Phytate in grains and legumes
• Calcium

Increase your iron intake with vegetable juices

Although vegetables contain the less absorbable non-heme iron, they can still make an important contribution to your daily iron needs. So by eating more vegetables, you can give your iron intake a good boost. Green leafy vegetables are especially high in iron. In addition, vegetables are often rich in vitamin C, further increasing iron absorption. An easy way to get extra vegetables (and thus iron and vitamin C) is to drink vegetable juices. At Sapje, we have several vegetable juices that are high in iron and vitamin C. Our Detox juice, for example, contains a lot of chard and spinach, which means that with just one juice you already get 24% of the daily reference intake (RI) of iron and 120% of the RI of vitamin C. Our Fuel juice is also a real winner when it comes to iron. Below is an overview of our juices with the highest iron content.

Conclusion

Iron is thus an important mineral for staying healthy and fit. Among other things, it plays a role in the production of red blood cells, oxygen transport in your body and the functioning of your immune system. In general, you can get enough iron by eating a healthy and varied diet. But for women of childbearing age, vegetarians and avid athletes, it can be more difficult. By consciously paying attention to eating iron-rich foods and adding vitamin C to meals, you can increase your iron intake. Sapje’ s vegetable juices can help you do just that. And in addition, they also provide numerous other health benefits

That eating enough vegetables is healthy, you probably knew. Most of us are told that from a young age. But how many vegetables should you actually eat per day for good health? In this article you will discover how many grams of vegetables per day are considered “healthy” in the Netherlands and other Western countries. In addition, we discuss:

• the health benefits of eating vegetables
• How many people actually eat enough vegetables
• Which forms of vegetables are called “healthy”
• How to easily eat more vegetables a day yourself
• What else you can consider when choosing your daily serving of vegetables

Vegetables as part of a healthy diet

That proper nutrition is essential for a long and healthy life has long since ceased to be news. Not for nothing has Het Voedingscentrum, the government-backed advisory agency on nutrition, been around for 80 years, since 1941. For example, this center is responsible for creating the famous “Disk of Five,” which you can use to see if your daily menu is made up of the right amounts of the following foods:

• fruits and vegetables
• lubricating and cooking fats
• dairy, nuts, legumes, meat and egg
• bread, cereal products and potatoes
• beverages

So the Disk of Five makes it clear what nutrients you need to take in on a daily basis to have enough energy and to get and/or stay healthy. In this article we focus on the first category: vegetables. How much should you eat, which types of vegetables fall within the Dishes of Five and how do you get that amount?

What is a healthy amount of vegetables per day?

The Nutrition Center considers a minimum of 250 grams of vegetables per day to be a healthy amount for adults. In addition, it emphasizes the importance of varying the types of vegetables you eat. After all, each vegetable has a different composition of nutrients, such as vitamins and minerals. By varying your daily portion of vegetables, you ensure that your body gets all the nutrients it needs to function properly. Do you think 250 grams of vegetables a day is a lot? Then it might be nice to know that other European countries recommend even larger amounts of vegetables. For example, the High Health Council in Belgium recommends that the population eat 300 grams of vegetables a day. Several other countries, such as Great Britain, Germany and France, recommend 5 servings of vegetables and fruits of at least 80 grams per day. They thus follow the WHO (World Health Organization) recommendations, also known as “5-a-Day.” So that already gets you to 400 grams of vegetables a day.

What do vegetables do for your health?

Vegetables play an important role in maintaining good health. Most vegetables are low in calories, so even in large quantities they are not likely to cause obesity. At the same time, vegetables contain a variety of healthy nutrients, such as vitamins, minerals and fiber. Vitamins and minerals are necessary for all kinds of physical and mental processes, from thinking and exercise, for example, to supporting your immune system and renewing body cells. According to the Nutrition Center, it is therefore necessary to eat enough vegetables every day to stay healthy.

How many vegetables does the average Dutch person eat per day?

So the Dutch Nutrition Center advises adults to eat 250 grams of vegetables a day. But how many people actually reach that amount? A RIVM study published in 2020 found that 1-79 year olds who participated in the food consumption survey in the period 2012-2016 ate an average of 129 grams of vegetables per day. On its website, the Voedingscentrum talks about an average consumption of 131 grams of vegetables per day. Even in Belgium, the recommended amount of vegetables per day is not met by a large part of the population. According to a 2014 food consumption survey, the average Belgian between the ages of 3 and 65 ate about 145 grams of vegetables per day.

Vegetables from the Disk of Five

So, on average, Dutch people eat less vegetables than they need to live a healthy life. In addition, not all the vegetables eaten fit within the five-slice scale, because they were supplemented with nutrients that do not contribute to good health, such as high salt or sugar. If you look specifically at the consumption of vegetables that do fit within the Five, the daily quantity of vegetables per person was only 114 grams per day. A little further on in this article you can read which vegetables do fit within the five-step scale, so that you can choose them if necessary.

How many people ate enough vegetables?

According to the poll, only 5% of the population between the ages of one and 79 ate a healthy amount of vegetables that fit within the Disk of Five. Young children between the ages of one and three still came closest to the amount recommended for them. 39% of little ones did eat enough vegetables. Among adolescents (14-18 years old) and young adults (19-30 percent), vegetable consumption was lowest. Only 0 to 1% of those in these age groups ate enough vegetables per day.

Which vegetables are labeled “healthy”?

When the Nutrition Center talks about 250 grams of vegetables per day, it is talking about specific forms of vegetables. Of course, you can package, store and prepare vegetables in different ways, and that affects the amount of healthy nutrients you get. According to the Nutrition Center, in some cases so little remains of vegetables’ original nutrients that they do not contribute (enough) to good health. In other cases, they are supplemented with nutrients that can actually be unhealthy. So which forms of vegetables can you count when aiming for 250 grams of vegetables a day? The RIVM report mentions, among others:

• Unprocessed, fresh vegetables
• Frozen vegetables
• Canned vegetables
• Pureed vegetables
• Dried vegetables without added salt and sugar

Vegetables with added sugar or salt are not counted as part of The Disk of Five and therefore you cannot count them towards your daily dose of 250 grams of vegetables per day.

How can you easily eat more vegetables?

Would you like to boost your daily vegetable consumption? Then try adding some vegetables at breakfast or lunch as well. Some vegetables, such as carrots, small tomatoes, cucumber or peppers, also do very well as snacks. Need some inspiration? Then take a look here! On Veggipedia you will also find plenty of information about more than 475 kinds of vegetables and fruits, with handy recipes. This makes variation a lot easier. With this tool you can see what your personal vegetable needs are and get suggestions for a daily menu that fits them.

Extra tip: You can also follow a detox , Juice’s juice cure contains more than 9 pounds of organic vegetables.

Tip: Eat vegetables from the season!

At Sapje, in addition to organic vegetables, we also like to choose local vegetables from the season. These are often tastier, fresher, and more sustainable, as less energy is usually required to grow and transport them. Would you like to eat as many seasonal fruits and vegetables as possible, but find it difficult to determine which vegetables to eat and when? Here you can find more information with a handy drop down menu per season!

How do you preserve the healthy nutrients from vegetables? 5 tips

Would you like to benefit from the many healthy properties of vegetables? Then it’s smart to take another look at how you buy, store, prepare and consume vegetables. Here are 5 handy tips to get you started:

• Eat fresh vegetables as soon as possible. Depending on the variety, vegetables lose (some of their) healthy nutrients as early as 2 days.
• Do you buy pre-cut vegetables? Then it’s wise to eat them the day you buy them. Even if you cut your own vegetables, it’s smart not to wait too long before eating them. Once cut, many vegetables lose healthy nutrients.
• Vary with raw and cooked vegetables. Fresh vegetables usually contain more nutrients, but from cooked vegetables your body can sometimes absorb them better.
• Do not cook your vegetables longer than necessary. This is because up to 50% of the vitamins can be lost in the process, which is obviously a waste. Steaming and blanching are ways to prepare vegetables that retain more healthy nutrients. Also, with these preparation methods you often preserve the flavor and color better.
• Do not store cucumber, tomato and bell bell pepper in the refrigerator. Many fresh vegetables keep better in the refrigerator, but these varieties can actually spoil due to cold. Want to know more about how best to store your favorite vegetables? Then this is a helpful resource!

Find more great tips and information about vegetables here!

Can you replace vegetables with vitamin pills?

Do you find it difficult to eat enough vegetables and wonder if vitamin pills can have the same positive effects on your health as vegetables? Then we have to disappoint you: they do not. According to the Nutrition Center, it is clear that eating enough fruits and vegetables can help you stay healthy, but too much knowledge is still lacking as to why. It is suspected that certain combinations of nutrients provide the positive effects, but the exact proportions are too unclear to make vitamin pills whose effects are exactly the same. Moreover, vegetables contain more healthy components, such as bioactive compounds and fiber, that a vitamin pill cannot provide. On top of that, vitamin pills sometimes contain such high doses of certain nutrients that using them can also lead to surpluses of certain vitamins and minerals. This can actually be detrimental to your health.

Can you count vegetable juice toward your daily serving of vegetables?

Vegetable juice is basically not counted by the Nutrition Center with the vegetables that fall within the Disk of Five. An explanation about vegetable juice on the center’s website shows that vegetable juice is considered a sugary drink and is therefore not labeled as healthy. Of course, there is a lot of vegetable juice for sale that contains additives such as sugar, salt or preservatives, but that is certainly not true of all vegetable juices.

Fiber

Also, vegetable juice would “usually contain smaller amounts of fiber” than vegetables in their original form. In many cases, this is indeed true. With vegetable juicing, an amount of the natural dietary fiber is lost, and vegetables are an important source of fiber that the body needs. So you can’t say that drinking vegetable juice can completely replace eating vegetables when it comes to beneficial properties for your health. Do you enjoy drinking vegetable juices? Then make sure you eat enough vegetables in addition to that to get enough fiber. You need about 30-40 grams of this per day, according to The Nutrition Center. Besides vegetables and fruits, whole grain bread, potatoes, cereals, nuts and legumes are also good sources of dietary fiber.

Vitamins and minerals

According to the Nutrition Center, vegetable juice is said to contain fewer vitamins and minerals than fresh vegetables, such as vitamin C and folic acid. It is important to note, however, that one vegetable juice is not the other. Vegetable juice made from concentrate (vegetable puree supplemented with water) is generally not fresh and less rich in healthy nutrients than vegetable juice made from fresh vegetables.

What makes Sapje’s vegetable juices healthy?

• Lots of fresh vegetables: Sapje’s vegetable juices are always made with 370-420 grams of fresh, raw and organic vegetables per bottle.
• Pressed with the slow juicer: By pressing the vegetables with the slow juicer in a refrigerated environment, many healthy nutrients are retained extremely well. Moreover, this way of pressing vegetables makes the nutrients from raw vegetables more absorbable by your body.
• Frozen: Because the juices are then immediately frozen, few vitamins and minerals are also lost.
• No additives: No preservatives are necessary because the juices are frozen, and no salt or sugar is added to the vegetable juices. The juices consist of at least 85% vegetables, supplemented with nothing but organic fruits, herbs and spices.
• Glass Bottles: By storing our juices in glass bottles, we preserve the nutrients well and prevent unwanted particles from getting into the juice. A glass bottle does not give off anything to its contents.

In short, we work with lots of fresh vegetables to which no salt, sugar or preservatives have been added. We also choose a production method, preservation method and packaging that preserve nutrients well. This means that in many ways Sapje’s vegetable juices do meet the recommendations of the Nutrition Center. Here you can read more about what we do to make healthy vegetable juice!

Vegetable juice as a supplement to a healthy diet

As healthy as our vegetable juices are, they cannot serve as a complete replacement for eating fresh vegetables. Still, you can consider them a very good addition to your diet when it comes to micronutrients, such as vitamins, minerals and bioactive compounds. This is also because they are always made from multiple vegetables. As a result, they contain a nice mix of nutrients. Read more about the benefits of vegetable juice for your health here.

Easily ingest more vegetables per day

Convenience is also a major reason why juice lovers choose to get part of their daily portion of vegetables through vegetable juice. Buying, washing, cutting and preparing fresh vegetables simply takes time. Our juices only need to be thawed in time; the rest is all done. Still, you get a lot of the goodness of fresh vegetables. Moreover, you don’t have to leave the house to buy our vegetable juices. After all, you can do that through the website, where you can choose from many different juices for much-needed variety. Then you indicate when we can deliver them with the freezer truck and we deliver them to you at your convenience.

Hopefully the tips from this article will help you take advantage of the already good in vegetables more easily, too!

For many people, a bowl of hearty pumpkin soup is best known as comfort food. But did you know that pumpkin soup also definitely qualifies as a superfood? After all, the big, orange fruit is rich in vitamins, minerals and antioxidants.

The pumpkin already has a long history as a popular food for people. For thousands of years, this large fruit has been grown and eaten with relish. Initially the pumpkin was eaten mainly in Central and South America, but since the sixteenth century it has also been part of the European diet.

It is possible that people have long known that in addition to being delicious, the pumpkin is also very healthy. In recent decades, more and more scientific evidence has come to light. In this article we list a number of proven health benefits of pumpkin (soup) for you and explain to which nutrients these benefits are due.

After reading this article about the health benefits of pumpkin soup, can’t wait to enjoy a fresh bowl of this orange wonder food yourself? Then you can get started right away with the delicious pumpkin soup recipe below. You can also easily order a soup cure from Sapje.

Read on to discover 7 impressive health benefits of pumpkin soup. For example, we tell you:

• how pumpkin soup supports your resistance
• why pumpkin soup is good for your skin
• how pumpkin soup is good for your iron balance
• Why pumpkin soup contributes to good eyesight
• why pumpkin soup supports your brain
• how pumpkin soup is good for your heart
• Why pumpkin soup boosts your energy metabolism

What nutrients make pumpkin soup so healthy?

Pumpkin (botanical name: cucurbita) belongs to the family Cucurbitaceae, which also includes cucumbers, zucchini and watermelon, among others. The pumpkin comes in several varieties, some of which are edible and others (such as gourds) are not. The round, orange pumpkin that you can often easily find in supermarkets in the Netherlands is very suitable for making pumpkin soup. The same goes for the bottle pumpkin, by the way.

An average pumpkin consists of about 94 percent water. As a result, pumpkin is not a huge calorie bomb. A 250-milliliter bowl of pure pumpkin soup contains only 78 calories. A nice amount of fiber does make pumpkin soup nice and hearty and satiating. Moreover, pumpkin is rich in several healthy nutrients. Some of these, such as several types of carotenoids found in pumpkin, become more absorbable when cooked(1).

Our pumpkin soup contains per serving:

• Vitamin A: 781 μg, 98% of daily value
• Vitamin C: 27 mg, 34% of daily value
• Copper: 0.3 mg, 30% of daily value
• Vitamin K: 20 μg, 27% of daily value
• Vitamin B1: 0.28 mg, 25% of daily value
• Manganese: 0.5 mg, 25% of daily value
• Potassium: 467 mg, 23% of daily value
• Iodine: 34 μg, 23% of daily value
• Folic acid: 39 μg, 20% of daily value
• Vitamin E: 2.2 μg, 18% of daily value
• Vitamin B5: 0.9 mg, 15% of daily value
• Magnesium: 51 mg, 14% of daily value
• Vitamin B6: 0.15 mg, 11% of daily value
• Calcium: 81 mg, 10% of daily value
• Phosphorus: 73 mg, 10% of daily value
• Vitamin B3: 1.5 mg, 9% of daily value
• Iron: 1.2 mg, 9% of daily value
• Vitamin B2: 0.04 mg, 3% of daily value

And smaller amounts of various other vitamins and minerals.

1. Pumpkin soup supports your immune system

Carotenoids in pumpkin soup

If you take a look at the impressive list of vitamins and minerals found in pumpkin, the amount of vitamin A probably stands out the most. You read that right: with 245 grams of cooked pumpkin, you get more than twice the recommended daily amount of vitamin A! This is due to the large amounts of carotenoids found in pumpkin, such as beta-carotene, alpha-carotene, cis-beta-carotene, lutein, lycopene and zeaxanthin. Beta-carotene is found in the greatest amounts in pumpkins, compared to the other carotenoids. Our bodies convert this little substance into vitamin A(2).

Vitamin A and your immune system

Many of the health benefits of pumpkin for various processes in the body are due to these carotenoids, but let’s start with beta-carotene/vitamin A. Vitamin A helps the immune system. In addition, this vitamin is good for the mucous membranes in your body, for example in your skin, lungs and intestines. Your mucous membranes form an important protective layer against unwanted substances in your body. Vitamin A is also good for your eyes and promotes the availability of iron from your body’s stores. As if that were not enough, pumpkin soup also contains nice amounts of vitamin C, a nutrient that also helps maintain a good resistance.

2. Pumpkin soup is healthy for your skin

Beta-carotene as internal skin care

In addition to your resistance, vitamin A (in the form of beta-carotene, among others) in pumpkin soup also supports your skin. For example, research shows that vitamin A contributes to the skin’s ability to repair itself and thus helps maintain the normal structure and function of your skin. So eating pumpkin soup regularly helps to take care of your skin from the inside out….

Vitamin C as sun protection

Another vitamin well represented in a bowl of pumpkin soup is vitamin C. Vitamin C also has more functions than just supporting your resistance. For example, another important job of vitamin C is to help your body trap free radicals. These are unstable substances that can damage healthy cells and tissues, also known as oxidative damage. Outside influences such as air pollution and UV radiation from sunlight can promote the formation of such free radicals, causing damage in your skin, among other things. So by getting enough antioxidants, such as vitamin C, through your diet, you can help protect your skin from the sun from the inside out.

As if that weren’t enough, you’ll also find quite a bit of vitamin E in pumpkin soup. This antioxidant is also known to protect against sunlight. So together, vitamin A, C, and E make for an ideal combination to keep your skin healthy. Because of this, you can almost call pumpkin soup a beauty food!

Vitamin C for the production of collagen

Vitamin C is also important for the production of collagen in your body(3). Collagen is an important structural protein in the connective tissues of your skin that, among other things, supports the firmness of your skin. Because of this, vitamin C helps strengthen your skin from the inside out. Collagen is also an important protein in your bones and cartilage.

3. Pumpkin soup increases iron absorption

The generous amounts of vitamins A and C found in pumpkin soup affect iron levels in your blood. Vitamin A is beneficial for iron metabolism, and vitamin C promotes the absorption of iron into the blood. Iron is involved in the formation of red blood cells and hemoglobin in your body, thus contributing to normal oxygen transport in your body. Because vitamins A and C promote the absorption of iron from your diet, they help increase iron levels in your blood.

4. Pumpkin soup is good for your eyesight

You’ve probably heard someone (your grandmother or mother perhaps?) say that eating carrots is good for your eyes. That’s right; and the same goes for eating pumpkin soup! Both carrots and pumpkin have a bright orange color. This is caused by the carotenoids found in both. Some of these, especially beta-carotene, are converted in the body to vitamin A. Vitamin A is known for its supporting function for your eyesight. For example, this vitamin helps you stay sharp in the dark and supports normal moisture balance in your eyes.

5. Pumpkin soup supports your brain

Did you know that the vitamin C in pumpkin soup also contributes to various brain functions? Among other things, this vitamin is good for your concentration, memory function and learning performance. So be sure to have a nice bowl of pumpkin soup when you are studying for an important exam or during a busy (home) work day!

6. Pumpkin soup for your heart and blood vessels

Our organic pumpkin soup is also a very good source of vitamin B1. This comes in handy, as this vitamin can actually support the function of your heart. In addition, the generous amount of potassium from pumpkin soup can help keep your blood pressure good and vitamin C contributes to maintaining strong and supple blood vessels. So together, these 3 nutrients form a pleasant combination to give your heart and blood vessels extra support.

7. Pumpkin soup supports your energy metabolism

Do you have experience making pumpkin soup? Then you’ve probably noticed that this soup is often nice and thick and fibrous. Thanks in part to that fiber, pumpkin soup is quite nutritious. Plus, the vitamins B1 and C from pumpkin soup boost your energy metabolism, supporting your energy levels. Below is a delicious recipe for a tasty and naturally healthy pumpkin soup!

Make your own: Antioxidant-rich pumpkin soup recipe with spice

Would you like to make your own fresh pumpkin soup? That is an excellent way to take advantage of the many health benefits of pumpkin soup. Butchering a pumpkin like this is a bit of a chore, but fresh pumpkin soup is generally much richer in healthy nutrients than pumpkin soup you can buy at the store. Plus, it tastes better, too! Below is an easy recipe for pumpkin soup with extra antioxidant-rich additions, such as sweet potato, tomato, bell bell pepper and various spices.

Here’s how to make your pumpkin soup recipe even healthier

This recipe contains other healthy ingredients besides pumpkin. By doing so, you significantly increase the already impressive amount of antioxidants in pumpkin soup. First, the sweet potato provides extra beta-carotene and a creamier whole. Thanks to the tomatoes, for example, you get a nice dose of lycopene. The antioxidants vitamins C and E are also abundant in cooked tomatoes. By the way, you can read more about the health benefits of tomato soup here.

Peppers are also particularly rich in vitamin C, so this soup is an excellent supporter of your immune system. The ingredients onion, garlic, cinnamon, cayenne pepper, chili powder and turmeric also provide a lot of additional nutrients. Among other things, black pepper helps your body absorb beta-carotene and curcumin from the turmeric. Ideally, also add a dash of olive oil to the soup. That, too, promotes beta-carotene absorption, according to research(4). Cooking and mashing your pumpkin for this soup also improves the absorbability of this nutrient. If that doesn’t make a healthy soup!

This easy recipe makes about 4 servings of fresh pumpkin soup. So you can enjoy it several times, or with several people. If necessary, freeze some for later. This is an excellent way to preserve freshness and nutrients naturally.

Supplies for your pumpkin soup (4 servings)

• 500 grams of organic pumpkin
• 400 grams of tomatoes (e.g. roma)
• 1 sweet potato
• 1 red bell bell pepper
• 2 onions
• 2 cloves of garlic
• ¼ teaspoon chili powder
• ¼ teaspoon cayenne pepper
• ½ teaspoon cinnamon
• 1 teaspoon organic paprika
• 1 liter of water
• sea salt/himalayan salt or herbal salt to taste

Preparation:

• Peel and chop the onions
• Peel and chop the garlic
• Wash the pumpkin briefly. Cut the pumpkin in half and remove the seeds (save them for roasting and serving with the soup if necessary, see additional tip below). Then cut the pumpkin into smaller cubes
• Wash the tomatoes and cut into wedges
• Wash the bell bell pepper, remove seeds and stalks and cut into small pieces
• Bring 1 liter of water to a boil
• Fry the onions and garlic in some oil.
• Add the onions, garlic, squash and bell bell pepper to the boiling water
• When the squash is almost soft enough to mash, add the tomatoes
• Puree until you have a nice, thick soup, without bits
• Now do not let the soup boil, but do keep it hot on a low heat
• Add the turmeric, cayenne pepper, chili powder, paprika and cinnamon
• Season to taste with pepper and sea salt/himalayan salt or herbal salt
• Add another dash of olive oil
• Enjoy!

Extra tip: roast pumpkin seeds!

Did you know that pumpkin is officially counted among fruits because pumpkins have seeds? You can also eat these pumpkin seeds. They are very tasty and nutritious, just like the fruit itself. You can buy them at the store, of course, but keep them especially if you are going to make your own pumpkin soup. If you boil them briefly and then roast them, they become delicious and healthy snacks! Pumpkin seeds, for example, are rich in healthy fatty acids and minerals such as magnesium and zinc. If you leave the white husks on, you also get a nice portion of healthy fiber.

This is how you roast the pumpkin seeds:

• Remove the leftover pulp.
• First boil the kernels for 15-20 minutes in a pan of water with some salt.
• Heat your oven to 200 degrees
• Place the pumpkin seeds on a baking sheet, without baking paper. Be sure to leave enough space between the kernels.
• Roast the pumpkin seeds in the oven for another 15-20 minutes, adding some salt if necessary.

No time to make your own pumpkin soup?

Is making your own pumpkin soup too time-consuming for you? Then, of course, you can order pumpkin soup. Our own organic pumpkin soup contains nothing but the best from healthy, local ingredients, including, of course, pumpkin, sweet potato, carrot, ginger, coriander and cumin.

Order it easily online and specify when we can deliver the pumpkin soup to your home. At checkout, choose the time that suits you best. We will then come by with the freezer truck and deliver the pumpkin soup to you frozen.

By freezing our products, we can preserve their freshness and valuable nutrients in a completely natural way. We then do not need any other preservatives! All you have to do after receiving it is to let the soup defrost briefly and then heat it up in a pan. It can be that easy to enjoy delicious, fresh and above all healthy pumpkin soup!

Below are the most frequently asked questions about pumpkin soup

Is pumpkin soup good for losing weight?
Yes, pumpkin soup is a responsible choice if you want to lose weight. Our organic pumpkin soup is low in calories, rich in fiber and packed with natural nutrients such as vitamins A, C and potassium. The soup provides a long-lasting satiated feeling and fits well within a healthy and balanced diet. Ideal as a light meal or snack!

Give yourself a healthy treat with a nice cup of fresh, organic tomato soup! It’s easy to make and perfect against a dip. In winter, drink it warm to beat the cold. As a gazpacho, tomato soup is a light and refreshing dish with a Mediterranean touch; perfect for hot summer days. Moreover, behind the deep red color and savory taste of this classic are impressive health benefits. Below, we list 7 proven benefits of tomato soup for your health.

Read on and discover:

• How tomato soup supports your immune system;
• How tomato soup helps protect you from cell damage;
• What tomato soup does for your bones and muscles;
• How tomato soup is good for your blood pressure and blood vessels;
• How tomato soup can contribute to healthy skin;
• What tomato soup can do for your ability to concentrate;
• Why tomato soup gives energy and strength.

1. Tomato soup supports the immune system

Tomato soup supports your resistance:

• It is a rich source of vitamin C and thus supports your immune system(1).
• In addition, our tomato soup also contains vitamins A, B6, B11 and copper, which also help ensure a good resistance.

Thanks to these resistance-supporting vitamins and minerals, you’ll be good to go after a bowl of tomato soup. Vitamin C and copper are also antioxidants, which help protect cells from outside influences by capturing free radicals. Read on quickly!

2. Tomato soup helps prevent cell damage

Tomato soup is a source of antioxidants, including vitamins C and E, as well as various minerals such as copper and manganese. Although pure organic tomato soup by itself is rich in antioxidants, for our own tomato soup we chose to increase the antioxidant value even further. By adding paprika, for example, the vitamin C content of this tomato soup is even higher. With one serving you already get more than your daily amount. To our own organic tomato soup we also added various herbs, such as oregano and basil. These add flavor and are rich in antioxidants. So together with the garlic that is also in our soup, they make for a healthy soup.

3. Tomato soup supports your bones and muscles

When you drink fresh tomato soup, you are usually immediately struck by its powerful taste. But tomato soup is not only powerful in terms of taste. It also contains various healthy nutrients that, among other things, support your body:

• The dose of potassium is important for muscle function and the nervous system and is good for blood pressure.
• The vitamin K in tomato soup is important for bones and supports blood clotting.
• The minerals calcium and phosphorus in tomato soup play a role in bone formation and help keep your bones strong.

So do you want to work on a healthy and strong body? Then definitely put tomato soup on the menu. This is also deliciously satiating due to the savory umami flavor of tomatoes.

4. Tomato soup offers support for blood pressure and blood vessels

Because tomato soup is high in potassium, it helps maintain good blood pressure. Your blood pressure is the force with which your blood pushes against your vessel walls. You don’t want this pressure to be too high or too low. So tomato soup can be beneficial for this. Moreover, a delicious bowl of tomato soup also contains an ample amount of vitamin C, which in turn is beneficial for supple veins.

5. Tomato soup supports your skin

Who would have thought that drinking tomato soup regularly could contribute to more beautiful locks and healthy skin? Yet it does. Among other things, the vitamin C in tomato soup helps your body produce collagen, a substance that helps maintain strong and healthy skin. Vitamin C also helps protect your cells and tissues from oxidative damage caused by UV radiation from sunlight. The vitamin A in tomato soup supports your skin from the inside out.

6. Tomato soup supports brain function

It doesn’t stop with the benefits of vitamin C. In fact, another, but by no means less important, benefit of vitamin C is that it can contribute to several important brain functions. Among other things, it is good for your memory and concentration and contributes to your ability to learn. Tomato soup is therefore a real brain food!

7. Tomato soup gives strength and energy

Do you also suffer from a late afternoon dip? Then this time, instead of reaching for a cup of coffee and a sweet snack, try a cup of our own organic tomato soup. In addition to organic tomatoes, it contains several other ingredients that further enhance the above mentioned health benefits of tomato soup. Vitamin C supports your energy levels and contributes to extra energy when tired. Our tomato soup also contains a dose of vitamin B6 and other B vitamins, which further support your energy levels.

Does tomato soup have any drawbacks for your health?

Basically, fresh tomato soup is bursting with healthy nutrients. However, are you sensitive to vegetables belonging to the nightshade family(Solanacaea)? Then you better be a little careful about eating (a lot of) tomatoes. This is because tomatoes also belong to this group, as do potatoes, eggplants and peppers. These can cause an allergic or hypersensitivity reaction in some people.

No time to make your own tomato soup?

Did you get excited after reading about the health benefits of tomato soup, but have a busy life and little time to make your own tomato soup? Then order Sapje’s fresh, organic tomato soup. For this, we use the best local, seasonal ingredients with high nutritional value and rich flavor. Because we freeze our soups immediately after cooking, they are optimally preserved in an all-natural way. So our tomato soup is all-natural.

Ordering tomato soup online

Are you a real tomato fan? Then also try our tomato juice POWER. That too has several health benefits. Read more about the health benefits of tomato juice. Order your favorite soups, soup cures and juices through the website and choose when you want them delivered. We will come by with the freezer truck at a time that suits you. Then all you have to do is defrost the tomato soup and heat it up in a pan. It can be that easy to enjoy healthy tomato soup!

To support your digestion, protect your cells and help your immune system

In a sense, it is impossible to determine which types of fruit are the healthiest. There is so much variety in fruit. Also, different kinds are beneficial for different reasons. From the antioxidant bomb the blueberry to the fiber-rich apples or the pineapple with its high vitamin C content, all kinds of fruit can improve our diets, our lives and our mood.

Still, in this blog we go over some of the most notable health boosters. We’ve consulted some favorite nutrition experts and the latest developments in science for their insights. So what makes certain fruits so healthy? Here we offer you an overview, to make your next visit to the organic greengrocer a little easier. We look at different properties, such as protecting your cells, supporting your digestion and contributing to a good resistance. Read along with us and learn which fruits can further enrich your life and health.

What makes fruit healthy?

Before we take you through our list of the healthiest types of fruit, we want to give you a little guidance on how to make your own informed choices as well. What are the characteristics that make some fruits healthier than others?

1. Fiber: yes, sugars: no

In general, it is good to choose varieties with high fiber content and not too much sugar, says dietitian Jessica Cording[1]. In addition, she advises that fruit is best enjoyed in conjunction with a balanced meal or snack that also contains protein and fat.

Fiber is an important nutrient. Apples, bananas, raspberries and mangoes all have high levels of fiber. Berries are generally low in sugar and high in fiber, so they are generally an excellent choice.

2. Color: the deeper, the better

The color of fruit indicates the types of antioxidants and phytonutrients it contains. Apricots contain beta-carotene; watermelon and guava the red lycopene. The purple anthocyanin is found in blackberries, cherries and blueberries, and the green chlorophyll is found in kiwifruit.

In soft fruits with skin or shell, such as apricots, cherries and blueberries, most of these nutrients are located in the skin. This is because the skin is the protective layer of the fruit, where these phytonutrients act as a natural protection against, for example, UV light. In general, the deeper the color, the higher the amount of antioxidants and the healthier the fruit.

3. Go for acid

Precisely those fruits that have a bit of a sharp, tart or sour taste are often the best friends for your health. Think of the tartness of the pomegranate, the sour and bitter of grapefruit and the uplifting acidity of a raspberry. According to Mindbodygreen, you could think of this sourness as a method of protecting the fruit so that the potent nutrients in the fruit are not gulped down by any animal. [2]

4. Variety is the spice of life

Even though we offer you a list of 10 here, keep in mind that according to many nutrition experts, variety is ultimately the most important thing [3]. Each type of fruit contains different antioxidants and different types of fiber. So don’t get pinned down to your standard preferences, but live it up, rotate and vary. This list is mainly meant as a handhold and guide, but many fruits not on it are certainly not to be forgotten.

What are the healthiest types of fruit?

Despite what we wrote above about the importance of variety and variety, we wanted to create an overview of which fruits really stand out. We hope this list will go a long way in helping you choose the most promising fruits to support your health every day.

1. Blueberries

On almost every list of healthy fruits found on the Internet, the blueberry appears somewhere near the top. In the culture of certain Native American tribes, the blueberry was already considered a special plant: a gift from the Great Spirit to contribute to our overall health. It is also recognized in contemporary science that the blueberry can be one of the most beneficial additions to your diet. Thinking about the tip you read above in this regard, you know that the more acidic small wild blueberry is your best choice: it is more acidic and darker in color and thus even more full of antioxidants.

The tiny berry is high in antioxidants and phytonutrients and also contains large amounts of Vitamin K and Manganese. Of all fruits, berries contain the most fiber per gram: at 8 grams per cup, you are at one-third of your daily fiber requirement.

Blueberry is also deliciously multi-purpose: use it for a sweet accent in your salad, incorporate it into baked goods or juices, or eat it raw in your yogurt or on the go.

2. Grapefruit

Grapefruit also ranks high on many lists. Like other citrus fruits, the fruit has a high vitamin C content, making it an ideal partner to support the immune system. In addition, vitamin C helps your body trap free radicals and supports your energy levels.

Although with citrus fruits the flesh contains the most vitamins and minerals, the peel is often full of other phytonutrients and fiber. So if you’re making a juice with grapefruit or another citrus fruit, it’s best to juice the peel with it!

3. Cranberries

The story goes that in 1845 a ship lost a barrel of cranberries, which then washed ashore on Terschelling. A beachcomber thought he would be delighted with a precious barrel of wine, but when he found out the barrel contained only berries, he left it behind, allowing the berry to spread all over the island.

If only that beachcomber had known what he was missing! The cranberry is nutritionally valuable, full of vitamins and minerals. For example, the best is full of vitamin C. Among other things, this vitamin helps protect our bodies and helps ensure a good resistance. In addition, vitamin C helps keep your skin healthy and promotes the absorption of iron from your diet.

4. Goji berries

Goji berries have deservedly entered the ranks of superfoods in recent years.
The little red berry, actually related to the tomato, has been used in Chinese herbalism for centuries for its special qualities. The berry can support your overall health in several ways and help maintain a vital and fit body.

Scientific research indicates that the goji berry’s high calcium content also helps maintain healthy digestion. Research also zooms in on the extensive palette of antioxidants in goji berries, which collectively may have an important supporting effect in protecting your body from oxidative damage[4].

5. Raspberries

Well ahead, another berry. By now it is clear that the red and purple berries are almost all among the healthiest fruits. Take the raspberry, for example. Raspberries, like many other wild berries, are high in fiber, low in sugar, rich in antioxidants and also packed with vitamins and minerals.

Besides strawberry and pomegranate, raspberry is the only food source of the phytonutrient group ellagitannins. These complex molecules are also found in some plants used in Chinese herbalism.

A special one is the black raspberry. Remember what you read above about “the deeper the color, the healthier the fruit”? A black (actually very dark purple) raspberry contains a unique amount of antioxidants that together seem to be a potent agent in protecting against cell and tissue damage.

6. Pomegranate

Pomegranate is another impressive deep red fruit. According to traditional healing cultures, plants often have beneficial effects on the organs they resemble. Perhaps not surprisingly, then, the shiny blood-red pomegranate’s high vitamin B6 content contributes to the production of red blood cells.

Moreover, pomegranate contains more antioxidants and phytonutrients than green tea and red wine, including the acclaimed anthocyanins, ellagitannins, and hydrolyzable tannins.

7. Wild elderberry

The elderberry is the only fruit on this list that you can’t eat raw, because there are toxins in the seed. However, we do use it in small amounts in our immune-boosting shot of Protect: during juicing, the seed remains in the filter of the slow juicer.

Despite the fact that some parts of the elderberry bush are poisonous, the plant has been considered very healthy for many millennia. The elder was always associated with a certain female nature spirit, and it was said that if you sleep under the elder on midsummer night, the fairies will be your friend. Elder blossoms contain a host of special phytonutrients and are used for delicious lemonades and flower wine. Also, black elderberries contain high amounts of vitamin C, which supports your immune system.

8. Sea buckthorn berry

Like the elderberry, the wild buckthorn berry is also available in ample quantities in the Dutch countryside. Especially in areas with sandy soil, such as the Wadden Islands, the Veluwe and the coast, you can find the prickly plant with the bright orange berries. The berries are watery, very sour and grow by the thousands per plant.

That acidity is what sea buckthorn owes to its high vitamin C content. The berry has an impressive list of good qualities, such as supporting your immune system and contributing to the condition of your blood vessels. In addition, vitamin C helps protect your cells from oxidative damage and contributes to the condition of your skin.

9. Apple

The apple may seem like a somewhat boring fruit next to all these precious berries. Yet the apple has much to offer, not least the fact that it is very transportable and storable. Indeed, this contributes to the fact that you can eat apple virtually all year round without incurring excessive environmental costs for transportation or storage and without the need for chemical preservatives.

The apple contains the fiber pectin, a unique type of fiber[5]. Pectin is mainly found in the skin, so when drinking apple juice, it is best to juice the skin along with it!

10. Hawthorn berry

The hawthorn berry is another bit of a special case on this list. Although the fruit can be found all over Europe and America in early fall, hardly anyone knows about its healthy properties. Even in the popular lists of superfoods, you rarely see the hawthorn showing off. Yet it is a powerful berry: it contains a lot of vitamin C, which, among other things, helps keep your blood vessels healthy and helps maintain a good resistance.

In addition, hawthorn has been a darling of traditional herbalists and shamans for many generations. And, unlike the extremely expensive raspberry and pomegranate, you can find this hearty berry in large quantities for free along the roadside! The hawthorn is related to the apple, so the “berry” is actually more like a very small apple, and that’s what it tastes like. You can eat the apples raw or dry them and make tea from them.

Conclusion

Of course, you already knew that it is good to eat a lot of fruit. Hopefully this article has further inspired you with the richness and variety that Mother Nature has to offer. From the precious pomegranate seed to the ubiquitous apple and from the exotic goji berry to the elderberry from your backyard, all these varieties are toppers to enrich your daily bowl of yogurt, lunchbox or juice.