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Fruits and Vegetables
Eat an abundance of fresh fruits and vegetables.
They are generally low in calories and are packed with nutrients and
phytochemicals that are protective to the health. Here are a few
examples:
-
Antioxidants - Substances that protect against cell damage thus
helping prevent cancer, heart disease, cataracts, and aging in
general.
-
Fiber - Along with whole grains, fruits and vegetables contribute
fiber that the body needs for good health. High fiber intakes protect
against heart disease, stroke, diabetes, and colon cancer. Fiber is
also essential for a healthy bowel.
-
Vitamin C - Fruits and vegetables can supply all of the
vitamin C for the body. Vitamin C helps body cells grow and stay healthy
including red blood cells, gums, teeth, bones, ligaments, and blood
vessels. It also helps the body's immune system to stay strong to
fight infection and stress.
-
Potassium - Fruits and vegetables are high in potassium which is
essential for regulating fluid balance, muscle contraction, and helps
maintain a healthy blood pressure.
-
Beta carotene - This is a pigment, found in brightly colored fruits
and vegetables, that is used by the body to form vitamin A. Vitamin A
is an antioxidant that protects against cancer and the degenerative
aspects of aging.
-
Folate - This is one of the B vitamins that is essential for making
new, healthy, body cells. It also protects against birth defects,
colon cancer, and heart disease (by lowering elevated homocysteine
levels).
Heart Health. Fruits and vegetables are cholesterol free,
low in saturated fat and calories, and are high in dietary fiber. All
the right ingredients for building a healthy heart. In the U.S. Male
Health Professional Study, men with the highest intakes of fruits
and vegetables had the lowest risk of coronary heart disease.1
Prevent Stroke. In a large study by Harvard2
including over 100,000 men and women, those who ate the most fruits
and vegetables (5-6 servings per day), compared to those who ate the
least, cut their risk of a stroke by about 1/3 (31%). The foods most
protective against stroke were the cabbage family foods (e.g. cabbage,
broccoli, cauliflower), green leafy vegetables, and citrus fruits.
Maintain a Healthy Blood Pressure. The National Blood
Pressure Education Program by NIH is recommending the DASH Diet to
help lower blood pressure. The DASH diet recommends that you eat
8-10 servings of fruits and vegetables every day. When people with
high blood pressure do this, their blood pressures fall. If they also
limit salt, saturated fat, and lose a few pounds, their blood pressure
improves dramatically, comparable to taking blood pressure medication.
A recent study showed that on the DASH diet plus walking and weight
loss, 77% of persons with high blood pressure at the start of the
study were able to come back to a pressure less than 140/90 within 6
months3! If you want to
maintain a healthy blood pressure, eat plenty of fruits and vegetables
and keep active!
Maintain a Healthy Weight. One of the best ways to prevent
obesity, or to lose weight, is to eat more fruits and vegetables.
These foods are low in calories, high in fiber, and they help fill you
up without getting too many calories. Instead of apple pie, eat a
fresh apple or a baked apple. Instead of cheese cake, enjoy a bowl of
fresh strawberries. Learn to enjoy natures desserts - berries,
melons, grapes, pineapple, papaya, and many other lower calorie
delights.
Prevent Cancer. A high intake of fruits and vegetables is
one positive way to reduce the risk of cancer. A review of 206 human
studies was made looking at the relationship between fruit and
vegetable intake and risk of cancer4.
They concluded that the evidence is consistent that a higher intake of
fruits and vegetables protects against cancer, especially cancer of
the stomach, esophagus, lung, oral cavity, pharynx, uterus, pancreas,
and colon. The foods found most protective against cancer were:
raw vegetables, onion family, carrots, green leafy vegetables, cabbage
family, and tomatoes.
In a recent large study5 of
nearly 20,000 men and women, researchers used serum vitamin C levels
to estimate the intake of fresh fruits and vegetables. They found that
for every additional serving of fruit or vegetable eaten, the risk of
cancer dropped by 15%! What a great way to reduce your risk of the second leading cause of death!
The American Institute for Cancer Research (2003) makes the
following top three recommendations for reducing cancer risk (in
addition to not smoking):
- Choose a diet rich in a variety of plant-based foods
- Eat plenty of vegetables and fruits
- Maintain a healthy weight and be physically active
 Goal:
Eat a wide variety of fruits and vegetables. Aim for at least 5
servings daily. For best health, eat 8-10 servings daily. They can
bring pleasure to your eating experience without adding excessive
calories, damaging fat, or cholesterol. Enjoy the vibrant colors of
strawberries, blueberries, a bright green salad, carrots, tomatoes,
and peppers. Feel the diversity of textures, smells, and tastes.
Experiment with new ways to increase your intake of nature's healthy
treats. Your body will thank you.
References
1. Journal of the American Medical Association 275:447-51, Feb. 14,
1996
2. Journal of the American Medical Association 282:1233-39, Oct. 6,
1999
3. Journal of the American Medical Association 289:2083-93, Apr 30,
2003
4. Journal of the American Dietetic Association 96:1027-39, Oct. 1996
5. The Lancet 357:657-63, March 3, 2001
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