HealthyNutrition.me

by, S. Steve Dounis

Some Americans hardly eat any fruit at all. Most Americans do not eat enough fruit. Fruit is “live” food that gives your body the enzymes to digest your food and the antioxidants to support your immune system. Eat fruit at every meal and in between meals as well. Fruits and nuts are great snacks giving you that pick-up and burst of energy you need to get through the day. They are non-fattening, nourishing, and taste good.

Most fruits are excellent sources of vitamin C, beta carotene (found in orange or deep yellow flesh fruits and vegetables), and potassium. They all contain bioflavonoids that can protect you against cancer and other diseases. Fruits are high in fiber, low in calories, and contain natural sugars providing you with quick energy without the spikes of unnatural sugars. Fruits contain many other vitamins and minerals that are beneficial to good health.

Many scientific studies demonstrate that people who eat ample amounts of fruit daily have a reduced incident of cancer, heart attacks, and strokes. Researchers believe this is due to the high amounts of antioxidants, especially vitamins C and A, found in most fruits. The antioxidants work by preventing cell damage caused by free radicals (unstable molecules released when the body burns oxygen). Bioflavonoids (plant pigments with antioxidant properties) found in fruit aid in preventing or retarding tumor growth.

As reported in several cross-sectional studies, higher intakes of fruits and vegetables contribute significantly to higher bone mineral density (BMD) and lower levels of bone resorption (loss) in men and women. Fruits and vegetables are rich in precursors to bicarbonate ions, which serve to buffer acids in the body. When the level of bicarbonate ions is insufficient to maintain normal pH, the body draws out alkaline calcium salts from bone to neutralize acids consumed in the diet. By consuming more fruits and vegetables, which are more alkaline, you save your body from stealing calcium from your bones to reduce the acidity in your system. This is protection against osteoporosis.

In a Health Professional’s Follow-up Study and the Nurses’ Health Study, those who consumed eight or more servings of fruits and vegetables daily had a 20% lower risk of cardiovascular (heart) disease than those who consumed less than three servings daily. The same studies indicated that the risk of ischematic stroke (stroke caused by a reduction of blood flowing to part of the brain) was 30% lower in those who ate at least five servings of fruits and vegetables daily than those who consumed less than three servings daily. High blood pressure (hypertension) can be lowered by adding more fruits and vegetables to a good diet. This may decrease the risk of heart disease and stroke.

The blended combinations found in fruits and vegetables that help to protect the heart include vitamin C, folate (vitamin B folic acid), potassium, fiber, and various phytochemicals (plant chemicals).

Cancer (especially in digestive tract, prostate, and lungs), cataracts, macular degeneration in the elderly, chronic obstructive pulmonary disease (COPD), neurodegenerative disease (Alzheimer’s disease), type-2 diabetes mellitus (DM), cardiovascular disease can all be reduced or managed by high intakes of fruits and vegetables on a daily basis.

The Center for Disease Control (CDC), on their website, states that “…those who eat more generous amounts of fruits and vegetables as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular disease, and certain cancers”.

The least amount in a “serving” recommended for a fruit or vegetable is one cup. One cup refers to a common measuring cup as used in recipes. However, you really need to eat more than one cup of either fruits or vegetables. At this time, it is recommended that we have 9 servings of fruits and vegetables daily, but, this is only a guideline. For example, eat an apple and a banana with your breakfast, maybe including a handful of nuts; for lunch include a salad, beets, broccoli, or other vegetables, and grapes or other fruit along with your meal; in between meals have an orange or apple or berries with maybe some nuts; for supper have a light meal that includes more fruit and some yogurt. Your meals may include chicken, meat, or fish, balanced with more vegetables and fruit. Try to replace your sweets with eating more fruit. This will give you better health, weight control, and protection from chronic diseases and cancer.

November 10th, 2009 | Tags: Eat more fruits and vegetables for better health, fight cancer with fresh fruits and vegetables, fruits & vegetables protect from disease | Category: Fruits, vegetables | Subscribe to comments | Leave a comment | Trackback URL