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Eating Fruits and Vegetables to Stay Healthy
October 24, 2009 by admin
Filed under Food And Beverage
Dietary experts recommend that every person should eat at least five servings of fruits and vegetables every day. The importance of fruits and vegetables to a healthy diet has been known for quite some time, but studies have shown that very few people eat the amount of fruits and vegetables recommended for a healthy diet.
That’s a shame, since eating a sufficient number of fruits and vegetables just may be the single most effective thing you can do to improve your overall health. The five a day approach to healthy eating may be the single most important strategy you can adopt for a healthier lifestyle.
The many health benefits of eating fruits and vegetables have been established for quite some time now. Study after study has shown that a diet rich in fruits and vegetables lowers the risk of certain cancers, heart disease and other chronic diseases and conditions. Some studies have suggested that as many as 35% of cancer deaths can be attributed to diet, and that diets high in fats and low in fruits and vegetables contributes to unnecessary cancer deaths.
Fruits and vegetables have a lot of advantages besides just their nutritional importance. For one thing, they taste great and add a great deal of variety to everyday meals. Fruits and vegetables come in such a wide variety of colors, textures and flavors that they can be used in virtually every meal. Those seeking to maximize their consumption of fruits and vegetables should get into the habit of using fruits in salads, as toppings and as garnishes.
In addition to their great taste, fruits and vegetables are packed full of many essential vitamins and minerals, including many micronutrients that are not included in packaged vitamin supplements. For instance, foods like butternut squash, pumpkins, carrots, mangoes, peaches, pawpaws and green leafy vegetables are rich in beta carotene. Beta carotene is vital for healthy skin and eyes.
In addition, most varieties of fruits and vegetables contain vitamin C, another important vitamin and a strong antioxidant. Good sources of vitamin C include Brussels sprouts, citrus fruits, strawberries, broccoli, nectarines and kiwi fruit. Many fruits and vegetables, including spinach, broccoli and avocadoes, are also good sources of vitamin E, another excellent antioxidant.
Men and women alike should always strive to eat a healthy diet, but women have an extra incentive to get all the nutrition they need. Proper nutrition is essential to a healthy pregnancy, and some of the baby’s biggest nutritional needs happen before the pregnancy is discovered. Folic acid is perhaps the best known essential nutrient for pregnant women. Folic acid has been proven effective at preventing a variety of birth defects, including Spina Bifida. Good dietary sources of folic acid include Brussels sprouts, broccoli, spinach and oranges. In addition, due to its importance to women of child bearing years, many common foods such as cereals and breads, are supplemented with folic acid.
In addition to their importance as source of vitamins and minerals, fruits and vegetables also provide essential dietary fiber. Adequate fiber in the diet is important in preventing heart disease and some kinds of cancer.
Another great feature of fruits and vegetables, especially to those watching their weight, is the high nutrition, low fat, low calorie nature of these foods. Fruits and vegetables contain very low levels of fats, and a diet low in fat can be quite effective for long term weight loss. In addition, fruits and vegetables contain no cholesterol, and they are lower in calories than many other types of foods.
With all these things going for them, it is no wonder so many dietary experts recommend eating a diet rich in fruits and vegetables. Not only are fruits and vegetables delicious and nutritious, but they can be quite inexpensive as well. Buying fruits and vegetables that are locally grown, and that are in season, is usually the most cost effective way to get the freshest fruits and veggies at the lowest possible cost.
This buying strategy also helps to ensure a steady stream of new fruits and vegetables every month, as some go out of season while others are just coming in. Trying a variety of different fruits and vegetables, including some you may not be familiar with, is also a great way to create exciting new dishes and prevent yourself from becoming bored with the same old diet. Whether your goal is to lose weight or just increase your level of fitness, it is hard to go wrong with a diet rich in fruits and vegetables.
Health Benefits of Green Leafy Vegetables
Mother was right all along. Grandma also told you they were good for you. So why do Americans eat green leafy vegetables only about once or twice a week? Why are cabbage, broccoli, turnip greens, and spinach rarely seen at the American dinner table? Why is lettuce the only green vegetable that most Americans ever use, when green vegetables are recognized by nutritionists as one of the most inexpensive sources of so many important nutrients?
Leafy vegetables are ideal for weight management as they are typically low in calories. They are useful in reducing the risk of cancer and heart disease since they are low in fat, high in dietary fiber, and rich in folic acid, vitamin C, potassium and magnesium, as well as containing a host of phytochemicals, such as lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene. One study showed that an increment of one daily serving of green leafy vegetables, lowered the risk of cardiovascular disease by 11 percent. In the Adventist health study, the frequent consumption of green salads by African-Americans was associated with a substantially lower risk of mortality.
Because of their high magnesium content and low glycemic index, green leafy vegetables are also valuable for persons with type 2 diabetes. An increase of 1 serving/day of green leafy vegetables was associated with a 9 percent lower risk of diabetes. The high level of vitamin K in greens makes them important for the production of osteocalcin, a protein essential for bone health. The risk of hip fracture in middle-aged women was decreased 45% for one or more servings/day of green, leafy vegetables compared to fewer servings.
Green vegetables are also a major source of iron and calcium for any diet. Swiss chard and spinach are not considered good sources of calcium, due to their high content of oxalic acid. Green leafy vegetables are rich in beta-carotene, which can also be converted into vitamin A, and also improve immune function. Millions of children around the world have an increased risk of blindness, and other illnesses because of inadequate dietary vitamin A from green leafy vegetables.
Lutein and zeaxanthin, carotenoids found in dark-green leafy vegetables, are concentrated in the eye lens and macular region of the retina, and play a protective role in the eye. They protect against both cataract and age-related macular degeneration, the major cause of blindness in the elderly. Some studies suggest that lutein and zeaxanthin may help reduce the risk of certain types of cancer, such as breast and lung cancer, and may contribute to the prevention of heart disease and stroke.
Green veggies contain a variety of carotenoids, flavonoids and other powerful antioxidants that have cancer-protective properties. In a Swedish study, it was reported that eating 3 or more servings a week of green leafy vegetables significantly reduced the risk of stomach cancer, the fourth most frequent cancer in the world. Cabbage, cauliflower, brussels sprouts, and broccoli are rich in indoles and isothiocyanates, which protect us against colon and other cancers. Broccoli sprouts have been reported to contain 10 or more times as much sulforaphane, a cancer-protective substance, than does mature broccoli. A higher consumption of green leafy vegetables has been shown to significantly decrease the risk of breast cancer and skin cancer.
Studies have identified a gene, connexin 43, whose expression is upregulated by chemopreventive carotenoids and which allows direct intercellular gap junctional communication. In many human tumors gap junctional communication is deficient and its upregulation is associated with decreased proliferation. Hence, the cancer-preventive properties of carotenoids are partly explained by their impact on gene regulation.
Quercetin is a bioflavonoid found in leafy green vegetables. Quercetin has an antioxidant and anti-inflammatory activity and displays unique anticancer properties. Quercetin is a natural compound that blocks substances involved in allergies and acts as an inhibitor of mast cell secretion, and causes a decrease in the release of interleukin-6.
There was considerable concern associated with the E.coli O157:H7 outbreak in the fall of 2006 (26 states were affected) that was associated with contaminated bagged baby spinach. The outbreak resulted in 205 confirmed illnesses and three deaths, with the infection causing bloody diarrhea and dehydration. FDA investigators suggested that the outbreak was possibly caused by the presence of wild pigs on the ranch, or that the irrigation water had been contaminated with cattle feces or grazing deer.
Green, leafy vegetables provide a great variety of colors from the bluish-green of kale to the bright kelly green of spinach. Leafy greens run the whole gamut of flavors, from sweet to bitter, from peppery to earthy. Young plants generally have small, tender leaves and a mild flavor. Many mature plants have tougher leaves and stronger flavors. Collards, Swiss chard, bok choy, and spinach provide a mild flavor while arugula, mizuna and mustard greens provide a peppery flavor. Bok choy is best known for use in stir-fries, since it remains crisp, even when cooked to a tender stage. One should always choose crisp leaves with a fresh vibrant green color. Yellowing is a sign of age and indicates that the greens may have an off flavor. Salad greens provide a whole range of important nutrients and phytochemicals to keep us healthy.
source-http://www.vegetarian-nutrition.info/updates/benefits-of-green-leafy-vegetables.php
An Overview to Fruits and Vegetables in Nutrition
Eating fruits and vegetables is one of the best ways to maintain good health. Fruits and vegetables are an important part of a healthy diet. They contain vitamins, phytochemicals, and minerals that can protect your body from diseases like diabetes, cancers, and heart diseases. Ideally, you should consume five kinds of vegetables and two kinds of fruits each day.
Presently, magazines, advertisements, and schools support and insist on eating more fruits and vegetables. This is to make us all more aware of the nutritional benefits of fruits and vegetables.
Among other claimed benefits, they are believed by some people to have some benefits in your body’s defense against common ailments of the heart and intestines, and even some types of cancer.
Some fruits and vegetables contain certain antioxidants which may help to keep away or reduce the effects of some ailments and diseases. Many health professionals attest to the importance of having fruit and vegetables in your daily diet.
Different fruits and vegetables have different essential nutrients and vitamins. Hence, it is not sufficient to just eat only a small range of vegetables and fruit that you particularly like.
A great e-book is focused on showing you the benefits which are claimed for adding more vegetables and fruit to your diet and broadening the choices which you know about. It will also give you a variety of tasty and nutritious recipes toward the end of the book.
It’s a good idea to include some different fruits and at least one serving of dark green leafy vegetables each day. Some fruits and vegetables are very low in calories or fat.
Many are packed with nutrients, antioxidant vitamins, complex carbohydrates, fiber, and/or phytochemicals. These ingredients are claimed to be very helpful for maintaining or even improving your health.
Among fruits, oranges, cantaloupe, grapefruit, guava, pineapple, kiwi, papaya, and grapes are very nutritious. Organic berries are claimed to provide excellent antioxidant protection, as they are a rich source of phytochemical carotenoids and flavonoids.
Many people like to eat bananas and apples regularly. These fruits are, apparently, low on antioxidants although they are very nutritious and can contribute to your heath.
Among vegetables, some varieties are rich in antioxidants.You should include dark green leafy vegetables like spinach, broccoli, romaine lettuce and kale in your daily diet.
Other healthy choices of vegetables include carrots, which are rich sources of vitamin A, beans, cauliflower, Brussels sprouts, cabbage, Swiss chard, tomatoes, garlic, sweet potatoes, onions, white potatoes, and the always popular corn.
Ideally, you should start the day with fruits on your breakfast cereal or as an additional item on your breakfast menu. Berries on sugar-free, whole grain cereal is a good breakfast choice. You could have homemade soup just before lunch. Combine it with fresh salad of vegetables like lettuce, cucumber, or a romaine lettuce salad. Have steamed vegetables for dinner with pasta or you might include little stir-fried vegetables for your dinner.
Make it a habit to have fresh fruits and raw vegetables for snacks between meals instead of less healthy choices. Consuming fruits and vegetables can help in some measure to increase your body’s defense you against some types of ailments.
Regular consumption may help with protecting against or reducing the effects of:
- Intestinal ailments such as diverticulitis, heart diseases and strokes
- some types of cancer
- problems with blood pressure and
- may help to guard against cataract and macular degeneration that normally are the principal causes for vision loss.
Most people are not aware of the amount of fruits and vegetables that might, eaten daily, be enough to get optimum results.
The best recommendations come from your medical practitioner, who can take into account your particular medical history and the current state of your health.
Always consult your doctor before making any changes to your diet or anything affecting your health which may be significant.
The dietary guidelines suggested in Fabulous Fruit and Vegetables are from 2½ to 6½ cups of fruits and vegetables per day, depending on your caloric intake. If you need a daily calorie intake of 2,000 calories to maintain weight and health, that is about nine servings or two cups of fruit and two and a half cups of vegetables.
To find out more fabulous information about how to incorporate a healthy lifestyle with more fruits and vegetables order your copy of Fabulous Fruit and Vegetables today.
