The Dietary Guidelines for Americans calls for all Americans to eat more nutrient-rich foods. Fruits and vegetables can be great sources of the following important nutrients. Click the links to see a list of fruits & veggies that carry the label of “high” and “good” sources for these nutrients.
• Calcium: Calcium is essential for healthy bones and teeth. It is also needed for normal functioning of muscles, nerves and some glands.
• Fiber: Diets rich in dietary fibre have been shown to have a number of beneficial effects, including decreased risk of coronary heart disease.
• Folate: Healthful diets with adequate folate may reduce a woman’s risk of having a child with a brain or spinal cord defect.
• Iron: Needed for healthy blood and normal functioning of all cells.
• Magnesium: Magnesium is necessary for healthy bones and is involved with more than 300 enzymes in your body! Inadequate levels may result in muscle cramps and high blood pressure.
• Potassium: Diets rich in potassium may help to maintain a healthy blood pressure.
• Sodium: Needed for normal cell function throughout the body. Most diets contain too much sodium which is associated with high blood pressure.
• Vitamin A: Keeps eyes and skin healthy and helps protect against infections.
• Vitamin C: Helps heal cuts and wounds and keeps teeth and gums healthy.
What are the health benefits of fruits and vegetables?
Most people know that fruits and vegetables are good for us. Both fruits and vegetables are high in dietary fibre as well as vitamins and minerals, and other bioactive plant compounds, including many with antioxidant properties such as polyphenols or beta-carotene. Fruits and vegetables contain, for example, vitamin A, B5, folate, C, E & K and are a rich source of calcium, iron, magnesium, manganese and potassium. The amounts and types of nutrients vary between different types of fruits and vegetables. Fruits and vegetables are also high in water, ranging from 75-90% of their weight. This fact explains their low energy content. Fruits and vegetables usually contain traces of fats and protein, with a few exceptions such as avocados, which have a high fat content. There is no evidence that organic fruits and vegetables are more nutritious compared to conventional varieties BUT they will not absorb all the NASTY chemicals that are sprayed on non-organic produce!
Eating a lot of fruits and vegetables is strongly associated with a lower risk of premature deaths and non-communicable diseases; particularly, cardiovascular diseases, such as coronary heart disease and stroke, and certain cancers i.e., of the mouth, pharynx, larynx, oesophagus and colorectum. A meta-analysis looking at 95 prospective studies found that each additional 200 grams of fruits and vegetables per day was associated with an 8% lower risk of coronary heart disease, 16% lower risk of stroke, 8% lower risk of cardiovascular disease, 3% lower risk of cancer and 10% lower risk of premature death. Eating fruits and vegetables was associated with these reduced risks up to intakes of 800 grams per day except cancer, where no further reductions in risk were observed above 600 grams per day.
Eating fruits and vegetables is also linked to a lower risk of other diseases, including dementia, certain eye diseases, rheumatoid arthritis, osteoporosis, asthma, chronic obstructive pulmonary disease, depression, pancreatic diseases and hip fractures, although with a lower strength of evidence.6,7 Furthermore, diets high in fruits and vegetables may prevent weight gain, the most important risk factor for type 2 diabetes.
How much fruit and vegetables should I eat per day?
The World Health Organisation (WHO) recommends eating at least 400 g of fruits and vegetables per day. This is often translated to five 80 g portions (also commonly known as “5-a-day”). Almost all fruits and vegetables count towards this recommended daily amount, with a few exceptions: potatoes and other starchy tubers such as cassava; tinned or canned fruits and vegetables with added sugar or salt; more than one portion of dried fruit (30 grams); and more than 150 ml of 100% fruit or vegetable juice or smoothie. In other words, dried fruit and fruit/vegetable juices and smoothies only count for one of your 5-a-day even if you eat or drink more portions.
A lot of the data from the WHO is a load of misleading rubbish, whatever amounts they say you need as a minimum you can substantially increase for a healthy lifestyle.
Should I avoid eating fruits and vegetables because of ‘anti-nutrients’?
No, fruits and vegetables are healthy choices, despite containing anti-nutrients.
Anti-nutrients are chemicals that are found in plant-based foods that can interfere with how your body absorbs nutrients.11 Examples of anti-nutrients found in fruits and vegetables include lectins (e.g., in tomatoes and aubergines), oxalates (e.g., in spinach, Swiss chard and beetroot), goitrogens (e.g., in kale, Brussels sprouts, cabbage and broccoli) and tannins (e.g., in grapes, berries, apples and stone fruits). Other examples of anti-nutrients you may have heard of include phytates (e.g., in legumes, whole grains and nuts and seeds) and phytoestrogens (e.g., in soy and soy products and flaxseeds) but these two groups are not found in significant quantities in fruit and vegetables.
Some studies have shown that anti-nutrients may cause negative health effects when eaten in very high amounts, without any form of food processing, or in isolated form (e.g. not as part of a food). However, often the health effects seen in these studies are not easily comparable to potential effects of eating them as part of our every diet. For example, much of the research on anti-nutrients linking them to negative health outcomes is performed in animals, which cannot tell us what happens in humans. Moreover, how our bodies absorb nutrients from our diets likely significantly different that how it reacts to isolated compounds used in some research studies. This is because the diverse and complex interactions of all the chemicals in our foods and food combinations affect how our body digests and absorbs nutrients, and any resulting health effects.
There is however consistent evidence showing that eating a lot of fruits and vegetables is linked to a reduced risk of various diseases. So, although fruits and vegetables contain anti-nutrients, the health benefits of eating them outweighs any potential negative nutritional effects. Wherever possible, consume fruit and vegetables raw. Cooking them destroys a quantity of the goodness, especially as most people over-cook their veg!?!?!?!
What fruit or vegetable is best for health?
No single fruit or vegetable is best for health. All fruits and vegetables are good for health and provide different nutrients. Eating a variety of types and colours provides us with a range of different nutrients the body needs.
Some studies have found that specific fruits and vegetables may be more strongly related to reducing our disease risk.9 These include apples and pears, citrus fruits, green leafy vegetables (e.g., kale, spinach and pak choi) and salads and cruciferous vegetables (e.g., broccoli, Brussels sprouts and cabbage) for cardiovascular disease and mortality and green-yellow vegetables and cruciferous vegetables for total cancer risk.
When should you eat fruits? Can you eat fruits at night?
Fruits are a healthy choice at any time of the day. The myth that eating fruits at night is bad for you stems from the idea that eating fruit will raise your blood glucose levels and that if your body does not have time to stabilise those levels before bed, it may lead to weight gain. However, there is no evidence to suggest that eating fruit at night is harmful or leads to weight gain.
Any carbohydrate-containing food, including fruits but also vegetables, bread, pasta and pulses, will temporarily increase your blood sugar while glucose is being absorbed by the body, regardless of the time of day. Some studies indicate that our body’s glucose control is influenced by our internal body clock and that eating carbohydrates earlier in the day is associated with better glucose control. However, only a small number of studies have looked at this so far and more studies are needed to understand the mechanisms and whether there is any impact on health.
Importantly, glucose control is also dependent on a person’s overall diet and the amount and type of carbohydrate consumed. For example, pairing fruit with a source of protein or fat can help slow down the absorption of sugar and mitigate any potential spikes in blood sugar levels. It’s also important to consider overall calorie intake, as consuming excessive calories from any source can lead to weight gain over time.
Is sugar in fruit bad for you?
No, sugar in fruit is not bad for you. Foods in which sugars naturally occur, such as fruit, vegetables, grains or pulses, usually also contain fibre and other health-promoting nutrients, such as vitamins and minerals. As such they are better for our health than foods containing predominantly free or added sugars and few other nutrients. Indeed, high intake of free and added sugars is a risk factor for many preventable diseases, whereas overall, high fruit and vegetable intake is associated with a lower risk of cardiovascular diseases, cancers and premature death.
Thank you www.eufic.org for your valuable knowledge.
