Do you know how to get the most from fruits and vegetables in
your diet
Every nutritional expert stresses the importance of fruits and
vegetables in the diet. Fruits and vegetables are one of those
rare cases in which more is better, and the new dietary
guidelines recommend that everyone eat at least five servings of
fruits and vegetables every day.
Unfortunately for the health of America, most people do not eat
sufficient quantities of these important nutrients. That is too
bad, since increasing the amount of fruits and vegetables you
consume may well be the most important and easiest dietary
change anyone can make.
The health benefits of eating large quantities of fruits and
vegetables has long been established, and study after study has
shown that eating fruits and vegetables is a great way to
increase your level of fitness and nutrition.
Fruits and vegetables have been studied for their role in
preventing a number of diseases, including heart disease,
stroke, aging related conditions and even some forms of cancer.
Some studies have shown that as many as 35% of all cancers are
related to diet, and diets high in fat and low in fruits and
vegetables seem to make many people especially vulnerable to
such illnesses.
Of course the appeal of fruits and vegetables is not limited to
their health benefits. After all, fruits and vegetables are
delicious as well as nutritious, and the variety of shapes,
sizes, colors and textures mean that there are fruits and
vegetables to suit virtually every taste.
Fruits and vegetables are also a great source of antioxidant
vitamins, including vitamins A, C and E. Antioxidant vitamins
are thought to play a vital role in protecting the body from
harm caused by environmental pollution, UV rays and other modern
hazards.
In addition, many fruits and vegetables are chock full of
important nutrients like beta carotene. Beta carotene is the
nutrient that gives those pink flamingos their distinctive
color, and it is found in many orange and yellow fruits and
vegetables. Foods such as mangoes, peaches, carrots, pumpkins
and butternut squash are particularly rich in beta carotene.
While fruits and vegetables are important to everyone, they are
just as important to those not yet born. Women of child bearing
age should be sure to consume plenty of foods rich in folic
acid. That is because folic acid is important in preventing many
birth defects, such as spina bifida. Since sufficient folic acid
is important to the proper development of the baby, it is
important that the mother's body contain plenty of folic acid,
even before she knows she is pregnant. Good sources of dietary
folic acid include vegetables like Brussels sprouts, broccoli
and spinach and citrus fruits like oranges.
Fruits and vegetables are important sources of dietary fiber in
addition to being great sources of vitamins, minerals and trace
elements. Proper levels of fiber are important in the prevention
of heart disease and even some types of cancer.
In addition, fruits and vegetables are usually low in calories,
while at the same time they are very high in nutritional values.
Low fat, high nutrition, low calorie foods are hard to find, but
the world of fruits and vegetables is full of such foods. In
addition, fruits and vegetables contain no cholesterol or fat.
With all these advantages, it is easy to understand why fruits
and vegetables are so important to a good, balanced diet. In
addition, fruits and vegetables are among the least expensive
types of foods. Locally grown, in season fruits and vegetables
can be a great value, and most grocery store chains run regular
specials on locally grown produce.
Buying locally grown, fresh fruits and vegetables is also a
great way to ensure a steady supply of new tastes, colors and
textures. There are literally hundreds of varieties of fruits
and vegetables, and eating a variety of produce is a great way
to keep boredom from setting in and sabotaging your diet.