why fruits and vegetables are important
Almost everyone needs to eat more fruits and vegetables . Less than a third of adults get their recommended value.
Fruits and vegetables are low in calories and rich in vitamins, minerals, phytochemicals, and fiber. A diet including fruits and vegetables can help ward off heart disease and strokes, as well as blood pressure control and cholesterol. According to two Harvard studies, fruit consumption increases and vegetables by as little as one serving per day can have a positive impact on the risk of heart disease.
- rich in fruits and vegetables appears to reduce the chances of developing cataracts or macular degeneration, two common causes of vision loss.
Fruits and vegetables pack fewer calories for the equivalent volume of processed foods; a diet rich in these ingredients helps people maintain a healthy weight.
- The free radicals generated by sunlight, cigarette smoke, air pollution, infection, and cause metabolic much damage. dark leafy green vegetables contain two pigments that seem to be able to kill free radicals before they can harm the sensitive tissues of the eye
- Fruits and vegetables pack fewer calories for the same volume of processed foods. a diet rich in these ingredients helps people maintain a healthy weight.
- A fruit and vegetable component is an indigestible fiber, which can help calm irritable bowel and trigger regular bowel movements.
- Eating more fruits probably reduces the risk of cancers of the esophagus, stomach and lung, and possibly reduces the risk of cancers of the mouth, pharynx, colon-rectum, larynx, kidney and bladder.
instead to add fruits and vegetables that you usually eat, try substituting fruits and vegetables for more high-calorie foods in your diet.
- healthy eating plans allow one or two small snacks a day. A medium apple has 72 calories. A medium banana is 105 calories. A cup of blueberries has 83 calories and a cup of grapes is 100 calories. A cup of carrots has 45 calories.
- Reduce the amount of cereal in your bowl to make room for the cut-up fruit. Add vegetables to your sandwich or wrap for lunch. Vegetables, fruits and whole grains should take most of your plate. Eat a salad as a meal 1-2 times a week.
- 100% fruit juices are a convenient way for adults and children to get a portion of fruit and vegetables recommended each day. Check the labels on the packaging; nutritional, not all juices are created equal.
- Package dehydrated fruits, carrots and celery for snacks. Keep fruit in sight on your desk and keep the cookie jar out of sight.
- Eating fruits and vegetables in a variety of colors is a good way to ensure you get the assortment of minerals and vitamins you need.
- Look for seasonal varieties for the best flavor and value. This spring some good choices include artichokes, apricots, arugula, asparagus, cherries, beans, lemons, peas, strawberries, sweet onions and green garlic
Sources: . CDC, World Health Organization, Harvard School of Public Health, US Dept. of Agriculture, LifeWork strategies and Washington and Shady Grove Adventist hospitals. For more information, consult your doctor.
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