Fruits & vegetables Advantage for Health
Aligohr
10-2-2024
Vegetables and fruits are
an important necessity among nature’s charms, they have many benefits. And
besides
No single fruit or
vegetable provides all the nutrients you need to stay healthy. Rather, use as
much as you can every day. This will improve your health.
A diet rich in vegetables
and fruits can lower blood pressure, reduce the risk of heart disease and
stroke, prevent some types of cancer, reduce the risk of eye and digestive
problems, and blood May have a positive effect on blood sugar, which can help
maintain appetite. Check out Eating non-starchy vegetables and fruits like
apples, pears and green leafy vegetables can also help with weight loss.
Prevents sugar spikes that can increase appetite.
A variety of fruits and
vegetables contain hundreds of different plant compounds that are beneficial
for health. Eat a variety of different types and colors of produce to provide
your body with the nutrients it needs. This not only ensures a wide diversity
of beneficial plant chemicals, but also makes the food appealing to the eye.
What are the main benefits of eating more vegetables and fruits
every day?
Keep fruit where you can see it. Place
several ready-to-eat washed fruits in a bowl or cut colorful fruits in a glass
bowl or in the refrigerator. Explore new
ways to grow fruits and vegetables and pick something new. Variety and color
are key to a healthy diet. On most days, try to get at least one serving from
each of the following categories: dark green leafy vegetables; yellow or orange
fruits and vegetables; red fruits and vegetables; Beans (legumes) and peas and
citrus fruits.
Skip the potatoes. Choose
other vegetables that are packed with different nutrients and carbohydrates
that digest more slowly. Make it a meal.
And try cooking new recipes that include more vegetables. Salads, soups and
stir-fries are just a few ideas to increase the number of delicious vegetables
in your diet. You can also get relief
from many diseases by consuming fruits and vegetables which are listed below
for example heart diseases
There is strong evidence
that a diet rich in fruits and vegetables can reduce the risk of heart disease
and stroke. 469,551 High consumption of
fruits and vegetables is associated with a reduced risk of death from
cardiovascular disease, with an average reduction of 4% for each additional
serving of fruit. Vegetables The largest and longest study to date, conducted
as part of the Harvard-based Nurses’ Health Study and Health Professionals
Follow-up Study, included nearly 110,000 men and women whose health and
nutrition The habits were followed for 14 years.
The higher the average
daily intake of fruits and vegetables, the lower the risk of heart disease.
Compared to those who ate the lowest amount of fruits and vegetables (less than
1.5 servings a day) those who ate
Those who averaged 8 or
more servings were 30 percent less likely to have a heart attack or stroke.
Although all fruits and vegetables likely contributed to this benefit, green
leafy vegetables, such as lettuce, spinach, Swiss Chard, and mustard greens,
were strongly associated with a reduced risk of heart disease. cruciferous
vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bock choy,
and kale; And citrus fruits such as oranges, lemons, limes, and grapefruits
(and their juices) also contributed significantly.
When the researchers
combined the results of the Harvard studies with several other long-term
studies in the U.S. and Europe, and looked at heart disease and stroke
separately, they found a similar protective effect: people who ate 5 to 5
servings of fruits and vegetables. Eat more servings. The risk of coronary
heart disease and stroke per day was about 20% lower, compared to people who
ate less than 3 servings per day.
Consumption of fruits and vegetables reduces high blood pressure
A dietary approach to
prevent hypertension was rich in fruits, vegetables, and low-fat dairy products
and limited saturated and total fat intake. Researchers found that people with
high blood pressure who followed this diet had their systolic blood pressure
(the top number of the blood pressure reading) drop by about 11.
Fruits and vegetables play an important role in cancer
There is a strong link
between eating fruits and vegetables and protection against cancer. Unlike
case-control studies, cohort studies, which follow large groups of initially
healthy individuals over years, generally provide more reliable information
than case-control studies because they do not rely on past information. do and,
in general, data from cohort studies have not consistently shown that a diet
rich in fruits and vegetables protects against cancer.
For example, in the
Nurses’ Health Study and the Health Professionals Follow-up Study over a
14-year period, men and women who ate the most fruits and vegetables (8+
servings per day) were about the same likely to develop diabetes. Cancer as
those who eat the fewest servings per day (less than 1.5)
A meta-analysis of cohort
studies found that high consumption of fruits and vegetables does not reduce
the risk of cancer mortality. More
likely, certain types of fruits and vegetables can protect against certain
cancers
A study by Freud and
colleagues followed the Nurses’ Health Study II of 90,476 premenopausal women
for 22 years and found that those who ate the most fruit during adolescence
(about 3 servings a day) had significantly higher intakes of fruit than those
who did not. Those who ate the lowest amount (0.5 servings a day) had a 25
percent lower risk of developing breast cancer. A significant reduction in
breast cancer was seen in women who consumed more apples, bananas, grapes, and
corn during adolescence, and oranges and bananas during adolescence. No
protection was found from drinking fruit juices at an early age
A report by the World
Cancer Research Fund and the American Institute for Cancer Research suggests
that starchy vegetables such as lettuce and other leafy greens, broccoli, book
choy, cabbage, as well as garlic, onions, and similar vegetables. The fruit
“may” protect against several types of cancer, including those of the
mouth, throat, voice box, esophagus and stomach. The fruit may also protect
against lung cancer.
Research from a follow-up
study by health professionals suggests that tomatoes may help protect men
against prostate cancer, especially aggressive forms. One of the pigments that
give tomatoes their red color.
Diabetes
Some research looks
specifically at whether individual fruits are associated with type 2 diabetes
risk. Although there is not yet an abundance of research in this area,
preliminary findings are compelling.
More than 66,000 women
from the Nurses’ Health Study, 85,104 women from the Nurses’ Health Study II,
and 36,173 men from the Health Professionals Follow-up Study who were free of
major chronic diseases were studied. Fruits — especially blueberries, grapes,
and apples — were associated with les
Weight loss through consumption of
fruits and vegetables
Data from the Nurses’
Health Study and the Health Professionals’ Follow-Up Study showed that women
and men who increased their intake of fruits and vegetables over a 24-year
period were more likely to lose weight than those who did not. There was more
in those who ate the same amount of food. Who reduced their intake. Berries,
apples, pears, soy and cabbage were associated with weight loss, while starchy
vegetables such as potatoes, corn and peas were associated with weight gain.
However, keep in mind that adding more produce to the diet won’t help with
weight loss unless it replaces other foods, such as refined carbohydrates from
white bread and crackers.
Stomach is also healthy by consuming
fruits and vegetables
Fruits and vegetables
contain indigestible fiber, which absorbs water and expands as it passes
through the digestive system. It can calm irritable bowel symptoms and relieve
or prevent constipation by initiating regular bowel movements. The bulking and
softening action of insoluble fiber also reduces pressure within the intestinal
tract and may help prevent diverticulosis.
Healthy eyes by consuming fruits and
vegetables
Eating fruits and
vegetables can also keep your eyes healthy, and your skin smoother as you age.
Thanks