Healthy eating includes eating at least five portions, and ideally 7-9 portions, of a variety of fruit or vegetables each day. Fruit and vegetables include fresh, frozen, tinned, or dried varieties, and fruit juice. On average, people who eat lots of fruit and vegetables tend to be healthier and live longer.
What are the health benefits if I eat enough fruit and vegetables?
- You have a lower chance of developing cardiovascular diseases due to 'hardening of the arteries' (atheroma). For example, heart disease, peripheral vascular disease, or a stroke.
- You have a lower chance of developing some cancers such as bowel and lung cancer.
- You have lower chance of developing obesity and type 2 diabetes.
- Fruit and vegetables also:
- Contain lots of fibre which helps to keep your bowels healthy. Problems such as constipation and diverticular disease are less likely to develop.
- Contain plenty of vitamins and minerals, which are needed to keep you healthy.
- Are naturally low in fat.
- Are filling but are low in calories. So, they are ideal to keep your weight in control.
How do fruit and vegetables prevent disease?
Having a low intake of fruit and vegetables is estimated to cause about 19% of cancers of the digestive system, 31% of heart disease and 11% of stroke. They are rich in vitamins and minerals which keep the body healthy. They also contain chemicals called antioxidants, such as beta-carotene and vitamin C. These are thought to protect against damaging chemicals that get into the body. However, the exact way in which they prevent disease is not fully understood. Fruit and vegetables also contain fibre. This can help to control cholesterol levels and keep blood sugar levels steady. Eating fruit and vegetables can help to replace other foods that are high in fat, salt and sugar, which further helps to reduce our risk of these diet-related diseases.
Shared From:
patient.co.uk4 Main Advantages of Eating More Vegetables
Eating more vegetables and fruit can be very beneficial for you. There is no problem in eating meat. In fact, it is part of what we call “balanced diet”. But eating more meat than recommended can cause some serious health problems.
1. Risk for Heart Disease
Will be Lessened. Since vegetables have less cholesterol or none at all, vegetables are a much better choice to eat than meat which has saturated fats and cholesterol. Eating more vegetables can give you a good amount of healthy nutrients that your body actually needs. Vegetables are more fibrous and have more healthy nutrients; there are none of the harmful elements that are found in meat. There are lot of fats and cholesterol in meat especially in chicken, beef, and pork which are the most common meats we eat.
Vegetables and fruits can give you more phytochemicals that can fight against aging and cancer. Anti-bodies and the immune system can also be enhanced if you eat more vegetables.
2. More Savings
Meat is more expensive than vegetables. Though meat is also a good source of other nutrients such as protein and iron, if it is partnered with vegetables – many of which are also a good source of protien, your meal will not only be cheaper but also healthier.
The best thing with vegetables is that you can grow them in your own backyard. You can plant them in pots if you have onlya small amount of space. Though it may take time to grow them, there is little to no hassle at all in growing them.
3. Vegetables Can Give You More Fiber
Food fiber is good for digestion. The better digestion you have the more nutrients you get. Fiber can also help in your defecation and toxin removal. They have properties that attract toxins like a magnet and remove them along with other waste products of your body.
4. Vegetables Can Give You Anti-Oxidants
Vegetables have more anti-oxidants than meat. If you want to detoxify yourself from harmful elements in your body, it is always advised that you eat more vegetables. Some health professionals even recommend that when that you want to detoxify your body, you should abstain from meat and only eat fruits and vegetables.
These anti-oxidants will remove toxic within your blood stream, nerves, and even from your skin. This is why most people who eat lots of vegetables have healthier skin than those who don’t.
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almost-vegetarian.com15 reasons why you should be eating fruit every day no matter what
1. Fruit Lowers Your Weight
Studies have shown that increased fruit consumption is tied to lower body weight and a lower risk of obesity-associated diseases. Dr. David Ludwig from the New Balance Foundation Obesity Prevention Center at Boston Children’s Hospital says that there is no such thing as eating too much fruit. The sugars in fruit are nowhere near as harmful as sugars found in unhealthy snacks and drinks.
2. Fruit Sugars = Slow Releasing
You may have heard that four apples contain the same amount of sugar as 24 ounces of soda, but the slow rate of absorption minimizes any surge in blood sugar. Sugars from fruit enter the bloodstream slowly, giving the liver more time to metabolize them. Therefore, the sugars found in fruit are certainly not the harmful type!
3. Fruit Lowers Heart Disease Risk
Did you know that eating plenty of fresh fruit, as part of a healthy and balanced diet, may reduce the risk of heart disease, including heart attack and stroke? Even Also, fresh fruit can also protect your body against certain types of cancer. These are just two of the many reasons why you should include plenty of fruit in your diet!
4. Fruit Battles Diabetes and High Blood Pressure
Some fruits may reduce the risk of type 2 diabetes. Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones.
5. What About Fat?
Before you believe what the critics say, most fruits are naturally low in fat, sodium, and calories. There is no such thing as a fruit that contains cholesterol, so eat fruit until your heart is content! Fruits are also sources of many essential nutrients that are under-consumed. These include potassium, dietary fiber, vitamin C, and folic acid.
6. Potassium = Fruits' Superpower
For those who suffer from high blood pressure, health experts would definitely recommend eating a diet that is rich in potassium. The good news is that lots of fruits contain potassium, including: bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and oranges.
7. The Importance of Fiber
In order to keep your bowels healthy, you need to include dietary fiber into your everyday diet. Fiber reduces diverticulosis, as well as constipation. This is why fruits also leave you feeling fuller for longer - because they contain high amounts of that much-needed fiber. The catch? As soon as you turn your fruit into juice, you lose its fiber.
8. Vitamin C Makes You Smile
Vitamin C makes you smile for a number of reasons. Firstly, it helps to keep your teeth and gums healthy. Secondly, it helps to heal cuts and wound quickly. Thirdly, Vitamin C is beneficial for the growth and repair of all body tissues on a daily basis. So make sure you are eating plenty of fresh fruit!
9. Got Folate?
Folate, also known as folic acid, is very important for everyone, but pregnant women or those who are trying to fall pregnant will benefit the most from this essential nutrient (as Halle Berry, pictured, already knew). Why, you ask? Because folic acid reduces the risk of neural tube defects, spina bifida, and anencephaly during foetal development.
10. What About Juice?
A lot of people believe that they can simply just juice their fruit each day in order to quickly reap the benefits. Experts, however, caution against choosing juice over whole fruit. There are a number of reasons for this. Firstly, consuming whole pieces of fruit slows down consumption. Secondly, this makes it easier to ingest more calories, and releases fructose faster into the bloodstream.
11. What About Store Bought Juices?
Did you know that store bought juices are often filtered, therefore removing fiber altogether? If you opt for juice, including whole fruit in a blender rather than just squeezing it offers the best chance of retaining most of the fiber, vitamins and minerals. Store bought juice also often contains artificial sweeteners such as sugar, which is a big no-no!
12 Blueberries: Small But Powerful
So what are some super fruits, you ask? Blueberries are often recommended as one of the healthiest fruits because they are rich in antioxidants, which help fight cancer and prevent macular degeneration. Like cranberries, they contain compounds that can protect against urinary tract infections.
13 Benefits of Bananas
We all know that bananas are good for us, but exactly how so? Bananas are high in potassium and low in sodium, plus they help lower your risk of high blood pressure and stroke. Sounds pretty good, right? The added bonus of bananas is that they contain something called protease, which can prevent stomach ulcers.
14 Strawberries = Berry Good
Strawberries don't only taste great - they're fantastic for your health too! Did you know that a handful of strawberries each day helps control type 2 diabetes and stave off heart disease and inflammation? Strawberries are also an excellent source of vitamin C! So if you're wondering what to have for dessert tonight, how about a bowl of fresh strawberries?
15 Kiwi Fruit Protects DNA?
That's right! Kiwi fruit can reportedly even protect your DNA from damage. When compared ounce to ounce, kiwi fruit contain more than twice as much vitamin C as oranges, plus they may lower the risk of cataracts. Next time you're eating a fruit salad, make sure you include these super fruits in it!
