Ensuring Adequate Nutrition Through Vegetables And Fruits!

“To my favorite honeydew, do you carrot all for me?
My heart beets for you, with your turnip nose, and radish face.
You are a peach. If we cantaloupe, lettuce marry.
Weed make a swell pear.” ~ Author – unknown

“Eat your vegetables and fruits” is one of the most heard recommendations and it holds true for every age group, from children to the elderly.

Most people that eat meat do not consume enough vegetables and fruits. They believe that their nutritional requirement is being met with meat. This is a totally wrong notion as plant food includes more fiber and less cholesterol and fat than a meat diet.

Irrespective of the age of the person, it is important to ensure that the body is deriving the benefits of all the essential nutrients, by eating a well-balanced diet with the addition of plenty of vegetables and fruits. This will provide the body with the much needed vitamins and proteins that keep all sorts of diseases, such as heart diseases at bay.

Researchers have confirmed that a diet rich in fruits and vegetables lowers the risk of stroke and heart disease. They believe that the higher the intake of fruits and vegetables, the lower the chances of cardiovascular disease. Although, all the vegetables and fruits contribute towards the health of the heart, green leafy vegetables such as spinach, lettuce, mustard greens and Swiss chard; cruciferous vegetables such as cauliflower, broccoli, cabbage, Brussels sprouts; citrus fruits such as lemons, limes, grapefruit and oranges (even juice) are excellent for the heart.

The main risk for stroke and heart disease is high blood pressure, which needs to be kept under control. People take medications on a regular basis and diet is considered to be an extremely effective means of lowering blood pressure. Consuming a diet rich in vegetables and fruits has been found by researchers to lower the systolic blood pressure by almost 11 mm Hg and the diastolic blood pressure by 6 mm Hg, which is as good as any medication. Blood pressure can be lowered even more when carbohydrates in the diet are replaced with unsaturated fat or protein.

Vegetables and fruits have been found to be excellent for the gastrointestinal track. The indigestible fiber acts as a sponge and soaks in the moisture as it passes through the digestive system and this calms the irritable bowel and triggers regular bowel movements, preventing constipation. This soaking and expansion of the fiber also ensures that there is no pressure in the intestinal track and thus helps prevent diseases such as diverticulosis and diverticulitis.

All of us have read that carrots are good for the eyes. This is because they contain vitamin A. Eating lots of vegetables and fruits keeps the vision clear and the eyes healthy, by preventing two age-related eye diseases, such as macular degeneration and cataract.

Cancer is serious business and a person suffering from cancer goes through hell, physically and emotionally. Researchers conducted several studies on the role of vegetables and fruits in preventing this dreaded disease. They say that certain vegetables and fruits may have the potential to protect against certain types of cancers. American Institute for Cancer Research reveals that non-starchy vegetables, such as lettuce and green leafy vegetables, broccoli, cabbage, which is also called the vegetable as wise as a man, onions and garlic (said to be as good as ten mothers,) and some fruits could probably protect against cancers of the throat, mouth, esophagus, voice box, stomach and the esophagus. They also think that fruits may protect against lung cancer.

Pollution, cigarette smoke and sunlight cause damage to the eyes. Dark leafy vegetables such as kale and spinach, and vegetables such as grapes, corn, kiwi and squash contain lutein and zeaxanthin pigments, which protect the eyes from harm.

It would help to understand a few simple things, such as the fact that vitamin C helps with the absorption of iron from plant foods. This vitamin can be found in tomatoes, broccoli, cabbage, citrus fruits as well as in many other vegetables and fruits. Foods containing Vitamin C taken along with foods containing iron helps in greater absorption of iron in the body. Potatoes are best avoided on a daily basis.

No single vegetable or fruit provides all the nutrients, so it is essential to choose different varieties and consume them in good-sized servings with each and every meal. It is easier to reach the goal of eating plenty of vegetables and fruits by serving up salads or stir frying them.

Time to frequent that fresh vegetable and fruit market – it is better to eat vegetables and fruits and fear no creditors (health problems,) rather than eating a duck and fearing them.