Benefits of Fruits And Vegetables

Benefits of Fruits and vegetables

      Vegetables and fruits are an important part of a healthy diet, and variety is as important as quantity.  No single fruit or vegetable provides all of the nutrients you need to be healthy. Eat plenty everyday.
        A diet rich in vegetables and fruits can lower blood pressure, reduce risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar which can help keep appetite in check. Eat a variety of types and colors of produce in order to give your body the mix of nutrients it needs. Try dark leafy greens; brightly colored red, yellow and orange vegetables and fruits; and cooked tomatoes. Fresh, filling and heart-healthy, fruits and vegetables are an important part of your overall healthy eating plan.
They are high in vitamins, minerals and fiber and low in fat and calories. Eating a variety of fruits and vegetables may help you control your weight and your blood pressure.
The American Heart Association recommends eating eight or more fruit and vegetable servings every day. An average adult consuming 2,000 calories daily should aim for 4.5 cups of fruits and vegetables a day. Also, variety matters, so try a wide range of fruits and veggies.

Cardiovascular Diseases

Harvard studies reviewed that  there is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke. The higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease. Compared with those in the lowest category of fruit and vegetable intake (less than 1.5 servings a day), those who averaged 8 or more servings a day were 30 percent less likely to have had a heart attack or stroke. When researchers combined findings from the Harvard studies with several other long-term studies in the U.S. and Europe, and looked at coronary heart disease and stroke separately, they found a similar protective effect: Individuals who ate more than 5 servings of fruits and vegetables per had roughly a 20 percent lower risk of coronary heart disease and stroke,  compared with individuals who ate less than 3 servings per day.

Blood pressure 

      The Dietary Approaches to Stop Hypertension (DASH) study examined the effect on blood pressure of a diet that was rich in fruits, vegetables, and low-fat dairy products and that restricted the amount of saturated and total fat. The researchers found that people with high blood pressure who followed this diet reduced their systolic blood pressure (the upper number of a blood pressure reading) by about 11 mm Hg and their diastolic blood pressure (the lower number) by almost 6 mm Hg—as much as medications can achieve.


   Eating fruits and vegetables can also keep your eyes healthy, and may help prevent two common aging-related eye diseases—cataracts and macular degeneration—which afflict millions of Americans over age

Gastrointestinal health

    Fruits and vegetables contain indigestible fiber, which absorbs water and expands as it passes through the digestive system. This can calm symptoms of an irritable bowel and, by triggering regular bowel movements, can relieve or prevent constipation. The bulking and softening action of insoluble fiber also decreases pressure inside the intestinal tract and may help prevent diverticulosis.

Properties and Benefits of fruits & vegetables

Apples -Studies show eating apples may help to prevent certain types of cancers. Quercetin, an antioxidant abundant in apples, helps reduce LDL/bad cholesterol oxidation. Apples are rich in a soluble fiber called pectin. Preliminary studies suggest that pectin suggest that pectin may help to reduce levels of toxic metals in the body.

Asparagus- Asparagus is a good source of folate which is vitally important for fetal development. It has been shown to potentially prevent cognitive decline, bestowing it with anti-aging properties! Asparagus is packed with antioxidants, which neutralize cell-damaging free radicals – another reason why it’s a great anti-aging food. A very good source of fiber, vitamins A, C, E and K, asparagus also contains as chromium, a trace mineral that assists insulin to transport glucose from the bloodstream into cells. Asparagus contains high amounts of asparagine, which assists the body in getting rid of excess fluids, salts, which is especially helpful for people with edema, high blood pressure, and other heart-related diseases.

Avocado- Rich in flavor and consistency, avocados are great to consume if you’re craving something fatty and thick. High in potassium, they help to keep blood pressure low. They also contain monounsaturated fats which help to lower blood pressure. Good source of vitamin K, which has been indicated to promote bone health in the elderly, and folate. Avocados are a nice source of protein, especially for anyone on a plant-based diet.

Bananas- Bananas are a good source of B vitamins, which may help to remedy sleeplessness, mood swings, and irritability. They also contain vitamin C, as well as magnesium and potassium, which make them a great electrolyte replenisher, particularly after exercising or on a hot day. They’re fairly high in natural sugars, so rather than reaching for processed sweet junk foods.

Blackberries-An excellent source of vitamin C, blackberries have substantial amounts of fiber, iron, calcium, manganese, and potassium. Diets rich in potassium may help to maintain a healthy blood pressure. Berries are the highest source of antioxidants from fruits.

Blue berries- Blueberries contain pectin, vitamin C, potassium, and significant amounts of tannins which can kill bacteria. Manganese, which contributes to healthy bones as well as in converting macronutrients to energy, is amply found in blueberries. Rich in flavonoids, consuming these little berries is associated with a decreased risk of type-2 diabetes. Loaded with antioxidants.

Cabbage- High in sulfur, which purifies the blood, and one of very few vegetables that contains vitamin E. Antibacterial, antioxidant, and an anti-inflammatory.

Carrots- Carrots are the ABCs of health and one of the most readily available veggies. They’re an excellent source of vitamins A, B, and C. Rich in beta-carotene and carotenoids. they help protect the body from cancer, cardiac disease, and cataract and macular degeneration. They also contain iron, calcium, potassium, and natural sodium. Their delicate sweetness lends them to mixing well in both fruit and vegetable juices, and even people new to vegetable juices tend to love a carrot juice.

Cherries- Contains iron and helps to build blood. Cherries possess an anti-cancer compound, called Ellagic acid, and are high in vitamins A and C. They also contain biotin and potassium.

Cucumbers- Cucumbers contain potassium and phytosterols which can help lower cholesterol. They’re high in water, which make them great for juicing. Cucumbers are especially cooling, whether consumed in juice form or placed on the skin. Consume the dark green skin to get a boost of chlorophyll.

Eggplant- Low in calories and sodium, eggplants has a phytochemical called monoterpene that may help prevent cancer cell growth.

Grapefruits- High in vitamin C and limonene, which may help protect against breast cancer. Grapefruits have soluble fiber which can help to lower cholesterol.

Grapes - Grapes are endowed with vitamins A, B, C and folate, and contain many important minerals like potassium, calcium, iron, phosphorus, magnesium and selenium. The flavonoids found in grapes have antioxidant properties that can lessen the damage caused by free radicals, making them a great anti-aging fruit.

Lemons - High in vitamin C and anti-inflammatory. Lemons and limes contain limonene which may help to prevent breast cancer growth. Also contains natural anti-nausea and overall digestive-aid properties.

Limes - Contains vitamin C, vitamin B6, folic acid, potassium, flavonoids and many other phytonutrients.

Mangoes - Excellent source of vitamin A and C, which is very beneficial to maintaining a strong immune system. Has been found to protect against colon, breast, leukemia and prostate cancers and is a good source of potassium, which is important in assisting to control heart rate and blood pressure.

Melons - Antioxidant and anti-cancer. Reduces the risk of cancer and stroke.

Onions- Onions contain a naturally occurring chemical which has been found to promote bone health and reduce the risk of osteoporosis. An antioxidant that lessens free radical damage. Red onions can also help to lower blood sugar levels, due to their trace amounts of quercetin.

Oranges- Excellent source of vitamin C. Vitamin C helps heal cuts and wounds and keep teeth and gums healthy.

Pineapples- Great for improving digestion. A good source of potassium and has vitamin C and iron.

Raspberries- Very high in antioxidants and a super immune booster. Contains potassium, niacin, and some iron and vitamin C.

Sweet Potatoes- Excellent source of vitamin C and vitamin A. Keeps eyes and skin healthy and helps to protect against infections, and good source of potassium.

Tomatoes - Excellent source of vitamin C, as well as antioxidants that may prevent cancer, such as Lycopene. Lycopene promotes overall mental and physical health. Good source of potassium

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