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Updated by Balance of Nature on Oct 16, 2020
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What Does a Serving Look Like?

You've heard, "Eat 10 servings of fruits and vegetables" before. While serving sizes differ depending on your age, weight, and height, here are examples of a serving size for an average adult.

Source: https://www.balanceofnature.com/servings-explained-sizes-recommendations-and-healthy-eating/#!/

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10 Strawberries

10 Strawberries

A serving size is generally the size of your fist. 10 strawberries is 1 serving. Not only are strawberries are delicious, but they are also packed with vitamin C, fiber, and antioxidants. They also contain the phytochemical flavonoids. Flavonoids are essential for proper body function.

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65 Blueberries

65 Blueberries

A serving size is generally the size of your fist. 65 blueberries is 1 serving. Blueberries are little, yummy, and perfect for baking. They are also filled with antioxidants. Blueberries contain the phytochemical resveratrol. Resveratrol combats diabetes, heart issues, and toxins in your body.

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2 Carrots

2 Carrots

Baby carrots don't count as 2 full carrots. 2 full-sized carrots is 1 serving. Carrots are pretty cool, they have tons of benefits! Carrots are filled with beta-carotene, a phytochemical that promotes good vision, clear skin, and a healthy immune system. To experience the benefits of beta-carotene, take Balance of Nature, a natural supplement that contains carrots!

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25 Grapes

25 Grapes

1 serving of grapes is around 20 to 25 grapes. You should eat grapes for a number of reasons; they are tasty, they are super easy to eat, and they are very healthy! Grapes contain a phytochemical called epicatechin. Epicatechin is found in grapes, tea, and raw cocoa. It's strange to think that the same chemical that is found in grapes is also found in cocoa!

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15-20 Olives

15-20 Olives

Mmm... olives! Red olives, green olives, black olives, any olive is great! Whether you are a fan of olives or not, knowing the benefits is important! 1 serving of olives is generally around 15 to 20 olives. Olives contain vitamin E, which is essential for healthy skin and hair. Olives also contain hydroxytyrosol, a phytochemical that has lots of benefits! Hydroxytyrosol is filled with antioxidants and has anti-inflammatory properties. Olives were a main source of healthy fats in the ancient Mediterranean diets.

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10 Cauliflower Florets

10 Cauliflower Florets

Cauliflower has become a main food staple in vegetarian, vegan, and keto diets. Cauliflower can be swapped for many foods that are not vegan or keto-friendly. 10 cauliflower florets is 1 serving. Cauliflower is high in fiber, low in carbs, and is high in vitamin K and vitamin C. Balance of Nature Veggie supplements contain cauliflower and everything that comes with it!

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2 Cups Spinach

2 Cups Spinach

2 cups of raw spinach and 1 cup of cooked spinach is 1 serving. Thanks to Popeye, we all know how delicious and healthy spinach is. But did you know that spinach is full of healthy phytochemicals, vitamins, and health benefits? Spinach contains both beta-carotene and beta-cryptoxanthin. Beta-cryptoxanthin is converted to vitamin A in your body. Vitamin A is essential to a healthy body. Vitamin A contributes to oral, lung, skin, and eye health. While eating spinach may not cause you to immediately grow giant muscles, it is linked to weight loss.

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Eat All Your Fruits and Vegetables!

Eat All Your Fruits and Vegetables!

While it would be nice to eat fresh raspberries all day, you have to eat a variety of fruits and vegetables to get all the nutrients, vitamins, and phytochemicals you need to stay healthy. Eat 10+ servings of fruits and vegetables every day! Reading through this, you may be thinking, "How am I supposed to eat 2 cups of spinach, 10 strawberries, 20 olives, etc. every day?!" Getting your full 10 servings of fruits and vegetables every day can definitely be a challenge. Small fridges and even smaller grocery budgets can cause us to eat cheap "shelf" food. So how are you supposed to eat 10+ servings of fruits and vegetables every day? Balance of Nature is here to save the day. Balance of Nature gives you more than your daily recommended servings of fruits and vegetables every single day with only 6 capsules. Try it today and let us know what you think!

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Servings Explained

Servings Explained

You've been served... an infographic about serving sizes!