Health Benefits of Fruits and Vegetables

Health Benefits of Fruits and Vegetables

Fruit & Vegetables


A diet high in fruits and vegetables is highly recommended because of its health-promoting properties. Fruits and vegetables have had a place in nutritional advice in the past due to their high content of vitamins, especially vitamins C and A. Minerals, especially electrolytes, and more recently phytochemicals, especially antioxidants. Fruits and vegetables are also recommended sources of fiber. let’s check the Health Benefits of Fruits and Vegetables.

Most countries have dietary recommendations that include fruits and vegetables. Table 1 summarizes the recommendations from three countries: Canada, the United Kingdom, and the United States. Although the diet recommendations have many similarities, different countries have different strategies for grouping fruits and vegetables. Orange fruits and vegetables are often high in carotenoids and fall into different categories. However, many dark green vegetables (such as spinach) are also rich in carotenoids. The division of fruit and vegetables into color categories makes sense when planning the menu, but does not correspond to the nutritional content.

Although certain fruits and vegetables are high in vitamin C, these abundant sources (citrus fruits, strawberries, bell peppers, white potatoes) fall into many categories of fruits and vegetables. Other fruits and vegetables like avocados, corn, potatoes, and dried beans are high in starch, but sweet potatoes are mostly sucrose, not starch. Fruits (excluding bananas) and dark green vegetables contain little or no starch. Dietary regulations often divide fruit juices and potatoes into different categories. This is due to the dietary instructions to eat whole fruits and minimize your consumption of foods high in fat and sodium, french fries.


Dietary fiber recommendations:

                                                                                  The Institute of Medicine (IOM) has set the AI ​​value for fiber at 14 g fiber / 1000 kcal. This value is derived from data on the association between fiber consumption and the risk of coronary artery disease (CHD), but the IOM also takes into account the general evidence that fiber reduces the risk of chronic illness and other health-related conditions. Therefore, IOM’s recommendations for fiber are higher for the most energy-consuming populations, younger men. The fiber recommendations for women and the elderly are low. There is a problem with determining the recommended fiber intake for a child using this method (for example, a 2-year-old child is advised to consume 19g of fiber, which is an incredible amount in my opinion). Previous recommendations for children were based on the age plus 5 rule.

Fiber is listed on the nutrition label and 25g of fiber is recommended for a 2000 kcal diet. Manufacturers describe it as a “good source of fiber” when the food contains 10% (2.5 g / serving) of the recommended amount and as a “good source of fiber” when the food contains 20% (5 g) of the recommended amount. called. / Portion). Dietary fiber on food labels includes both fiber and functional fiber.


In 2001, IOM developed the following set of practical definitions for fiber. Dietary fiber consists of plant-specific, intact, indigestible carbohydrates and lignin. Functional fiber consists of isolated indigestible carbohydrates that have positive physiological effects in humans.

To develop recommendations for fiber intake, the IOM used a prospective cohort study that linked fiber intake to a reduced risk of cardiovascular disease (CVD). When establishing a recommended food intake, the IOM recommended an AI value of 14 g of fiber per 1000 kcal of energy consumed by everyone from one year of age to the rest of their life. In relation to the average energy intake, this corresponds to 25 g / d for women and 38 g / d for men between 19 and 50 years of age. The AI ​​was set at 21 and 30 g / d for women and men over 51 years of age, based on the low median energy intake of older people.


Health Benefits of Plant Ingestion:

                                                                                        The vegetarian diet has been encouraged by men and women in search of physical and mental health since the 18th century. A vegetarian theorist who pretended to follow the beliefs of the ancient philosopher Pythagoras believed that diet should be part of an ascetic lifestyle. Vegetarianism was also a symbol of health and social reform efforts.

Southgate described the nature and variability of human food consumption and the role of plant foods in these contexts. A variety of plant foods are consumed, including most plants, including fruits, seeds, leaves, roots, and tubers. Studies by hunter-gatherer societies show that many plant species were collected. The Indians of North America consumed more than 130 species. Composition characteristics of plant foods are summarized. Fruits are high in water and low in protein and fat. The protein is concentrated in seeds and is resistant to digestion in the small intestine and to a bacterial breakdown in the large intestine.


What is the serving of fruits and vegetables?

                                                                                                              What counts as a portion of fruit and vegetables is still controversial. This may seem like a simple exercise, but government officials and nutritionists disagree on what counts as a serving of fruits and vegetables. During the Reagan era, the idea of ​​cucumber and ketchup being a vegetable serving made nutritionists laugh at nightly TV presenters. Recent debates over whether to use french fries and tomato paste for pizza as vegetables for school lunch have only fueled the frenzy. A published study of three fourth-grade fruit and vegetable counting methods found that different counting methods resulted in significantly different aggregates of fruit and vegetable intake.

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