Challa Suresh
Eat more fruits and vegetables every day!
People who eat more generous amounts of fruits and vegetables as part of a healthy diet are likely to have reduced risk of chronic diseases, including strokes, type 2 diabetes, some types of cancer, and perhaps heart disease and high blood pressure.
People need different amounts of fruits and vegetables depending on their age, gender and amount of daily physical activity. For example, the recommendation for a 40-year-old male who gets about 60 minutes of daily physical activity is 2 cups of fruit and 3½ cups of vegetables. The recommendation for a 15-year-old female who gets less than 30 minutes of daily physical activity is 1½ cups of fruit and 2½ cups of vegetables. To meet their daily goal, most people need to increase the amount of fruits and vegetables they eat every day. All product forms count – fresh,frozen, canned, dried and 100% juice. Whole fruits, however, usually contain more fi ber than juice.
Sample the spectrum of fruits and vegetables
Scientists are regularly reporting new health benefi ts associated with fruits and vegetables. Eating more fruits and vegetables is a worthwhile goal. Eating a variety of different colors of fruits and vegetables every day is a new way of thinking about meeting the goal.
Healthy reasons to eat a rainbow of colorful fruits and vegetables
Red fruits and vegetables are colored by natural plant pigments called “lycopene” or “anthocyanins.” Lycopene in tomatoes, watermelon and pink grapefruit, for example, may help reduce risk of several types of cancer, especially prostate cancer. Lycopene in foods containing cooked tomatoes, such as spaghetti sauce, and a small amount of fat are absorbed better than lycopene from raw tomatoes. Anthocyanins in strawberries, raspberries, red grapes and other fruits and vegetables act as powerful antioxidants that protect cells from damage. Antioxidants are linked with keeping our hearts healthy, too. These are some examples of the red group: • Red apples • Red peppers • Beets • Pomegranates • Red cabbage • Red potatoes • Cherries • Radishes • Cranberries • Raspberries • Pink grapefruit • Red grapes • Strawberries • Tomatoes • Watermelon
Orange/yellow fruits and vegetables are usually colored by natural plant pigments called “carotenoids.” Beta-carotene in sweet potatoes, pumpkins and carrots is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Scientists have also reported that carotenoid-rich foods can help reduce risk of cancer, heart disease and can improve immune system function. One study found that people who ate a diet high in carotenoid-rich vegetables were 43 percent less likely to develop age-related macular degeneration, an eye disorder common among the elderly, which can lead to blindness. Carotenoids also may be good for your heart.One study found that men with high cholesterol who ate plenty of vegetables high in carotenoids had a 36 percent lower chance of heart attack and death than their counterparts who shunned vegetables. Citrus fruits like oranges are not a good source of vitamin A. They are an excellent source of vitamin C and folate, a B vitamin that helps reduce risk of birth defects.Some examples of the orange/yellow group include: • Yellow apples • Peaches • Apricots • Pears • Butternut squash • Yellow peppers • Cantaloupe • Carrots • Pineapple • Grapefruit • Pumpkin • Lemons • Mangoes • Yellow summer or winter • Nectarines squash • Oranges • Sweet corn • Papayas • Sweet potatoes • Yellow tomatoes • Yellow watermelon
Green fruits and vegetables are colored by natural plant pigment called “chlorophyll.” Some members of the green group, including spinach and other dark leafy greens, green peppers, peas, cucumber and celery, contain lutein. Lutein works with another chemical, zeaxanthin, found in corn, red peppers, oranges, grapes and egg yolks to help keep eyes healthy. Together, these chemicals may help reduce risk of cataracts and age-related macular degeneration, which can lead to blindness if untreated. The “indoles” in broccoli, caulifl ower, cabbage and other cruciferous vegetables may help protect against some types of cancer. Leafy greens such as spinach and broccoli are excellent sources of folate, a B vitamin that helps reduce risk of birth defects. Some examples of the green group include: • Green apples • Honeydew melon • Asparagus • Lettuce • Avocados • Limes • Green beans • Green onions • Broccoli • Peas • Brussels sprouts • Green pepper • Green cabbage • Spinach • Cucumbers • Green grapes.
Blue/purple fruits and vegetables are colored by natural plant pigments called “anthocyanins.” Anthocyanins in blueberries, grapes and raisins act as powerful antioxidants that protect cells from damage. They may help reduce risk of cancer, stroke and heart disease. Other studies have shown that eating more blueberries is linked with improved memory function and healthy aging. These are some examples of the blue/purple group: • Blackberries • Purple grapes • Blueberries • Raisins • Eggplant • Figs • Juneberries • Plums • Prunes.
White fruits and vegetables are colored by pigments called “anthoxanthins.” They may contain health-promoting chemicals such as allicin, which may help lower cholesterol and blood pressure and may help reduce risk of stomach cancer and heart disease. Some members of the white group, such as bananas and potatoes, are good sources of the mineral potassium, too. Some examples of the white group include: • Bananas • Onions • Cauli flower • Garlic • Potatoes • Ginger • Turnips • Jicama • Mushrooms
Preserve some nutrients
To preserve nutrients when preparing fruits and vegetables, consider these tips: ● Limit peeling to preserve fi ber content. ● Steam, broil, microwave or cook in small amount of water ● Avoid boiling. Prolonged exposure to water and heat can break down chemicals unstable to high temperatures ● Serve foods promptly. The longer they stand, the more nutrients are lost.
Fruit and vegetable safety
Improperly handled fruits and vegetables can become contaminated with Salmonella and E. coli, potentially leading to food borne illnesses. Fresh fruits and vegetables should be washed well with plenty of running water to be safe. Cross contamination must also be avoided. Follow these tips to keep produce safe from store to home: ● Examine fresh fruits and vegetables for signs of freshness before purchase ● Pack fresh produce away from meats in the grocery cart and in separate bags ● Wash hands with warm water and soap for 20 seconds before preparing fruits and vegetables ● Rinse all fresh produce with running water, using a brush if necessary. Do not use soap ● Remove outer leaves of lettuce and cabbage ● Use separate cutting boards for cutting up fresh produce and for meat ● Clean cutting boards with soap and water. Sanitize with a solution of 1 tsp. bleach per 1 quart water ● Serve cut-up fresh produce in containers over ice ● Store cut-up fruits at or below 40 degrees.
The nutrients found in the above fruits and vegetables have a significant impact on our health.
Quercetin, which is found in apples, onions and other citrus fruits, not only prevents LDL cholesterol oxidation, but also helps the body cope with allergens and other lung and breathing problems. Ellagic acid, which is mainly found in raspberries, strawberries, pomegranates, and walnuts, has been proven in many clinical studies to act as an antioxidant and anticarcinogens in the gastrointestinal tract. This nutrient also has been proven to have an anti-proliferative effect on cancer cells, because it decreases their ATP production. The best-known of the carotenoids, beta-carotene, is converted into vitamin A upon entering the liver. Although being known for its positive effects on eyesight, it has also been proven to decrease cholesterol levels in the liver. Clinical studies have proven that lycopene, mainly found in tomatoes, may decrease the risk of prostate cancer, as well as protect against heart disease. Lutein, which is found in blueberries and members of the squash family, is important for healthy eyes. However, it does support your heart too, helping to prevent against coronary artery disease.
Along with the above stated nutrients, there are even more nutrients found in fruits and vegetables that provide a great deal of support to our body. Almost everyone has heard of vitamin C, which keeps our immune system strong; speeds wound healing, and promote strong muscles and joints. This nutrient is scattered throughout the spectrum of fruits, but commonly associated with oranges and other citrus fruits. Potassium, which is the nutrient most Americans are deficient in, does great things for our hearts, and lowers blood pressure. Another good food component many people don't get enough of if fiber, found in fruits, vegetables, and whole grains. Flavonoids, which include anthocyanins, flavones, isoflavones, proantocyanidins, quercetin and more, are found almost everywhere. They are responsible for the colors in the skins of fruits and vegetables and help to stop the growth of tumor cells and potent antioxidants. They also can reduce inflammation. Beta-glucan, found in mushrooms, stabilizes and balances the body's immune system by supporting white blood cells. EGCG is found in tea and has been shown to reduce the risk of colon and breast cancer. It boosts the immune system and encourages T-cell formation, which defends our body against sickness and disease. Bioflavonoids, which are found in citrus fruits, are considered a companion to vitamin C because they extend the value of it in the body. These nutrients have the capabilities to lower cholesterol levels and support joint collagen in arthritis cases. The number one excuse for not eating the required five servings of fruits and vegetables each day is they are too expensive. However, as compared to the amount of money spent on prepackaged, processed, and fast foods, most fruits and vegetables (with the exception of those that are not in season) are not all that expensive. Because frozen fruits and vegetables retain the majority of their nutritional value, they can be an excellent alternative when certain foods are out of season.
Someone who is not able to eat five servings of fruits and vegetables each day can also drink fruit and vegetable drinks in their place. Although this shouldn't become a habit, fruit and vegetable drink mixes can be an excellent substitute when you're rushed or traveling.
The need for fruits and vegetables in our diet is growing rapidly with the type 2 diabetes, heart disease, and high cholesterol, hypertension that result from commercially available so called Ready Made Packaged Foods.So try to colour up your food for better health choosing a colour everyday in your diet.
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