HEALTH BENEFITS OF FRUITS AND VEGETABLES

Vegetables and Fruits

Do you know that Vegetables and fruits are an important part of our healthy diet, and variety is as important as quantity? No single fruit or vegetable provides all of the nutrients you need to be health but Eating a lot everyday can provide it all. 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. Therefore Eat more vegetables and fruits each day

Some things that can attract you to them.

1. Keep fruit where you can see it. That way you’ll be more likely to eat it.

2. Explore the produce aisle and choose something new. Variety is the key to a healthy diet.

3. Skip the potatoes. Choose other vegetables that are packed with more nutrients and more slowly digested carbohydrates.

4. Make it a meal. Try cooking new recipes that include more vegetables. Salads and stir fries are two ideas for getting tasty vegetables on your plate.

SOME FACT ABOUT SOME FRUITS AND DISEASES 

Diabetes

Some research looks specifically at whether individual fruits are associated with risk of type 2 diabetes. While there isn’t an abundance of research into this area yet, preliminary results are compelling.

In a study of over 66,000 women in 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, findings suggested that greater consumption of whole fruits – especially blueberries, grapes, and apples – is associated with a lower risk of type 2 diabetes.

Another important finding: Greater consumption of fruit juice is associated with a higher risk of type 2 diabetes.

Additionally, in a study of over 70,000 female nurses aged 38-63 years who were free of cardiovascular disease, cancer, and diabetes, research showed that consumption of green leafy vegetables and fruit was associated with a lower risk of diabetes. While not conclusive, research also indicated that consumption of fruit juices may be associated with an increased risk among women.

A study of over 2,300 Finnish men showed that fruit and vegetables, especially berries, may reduce the risk of Type 2 diabetes.

 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. (12)The bulking and softening action of insoluble fiber also decreases pressure inside the intestinal tract and may help prevent diverticulosis. 

                                                           

Vision

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 65.  Lutein and zeaxanthin, in particular, seem protective against cataracts.