TO KEEP YOUR HEALTH ON TRACK, FRUITS AND VEGGIES YOU SHOULDN'T LACK Our health is nothing but a clear reflection of our food habits. If we consume healthy food & follow a wellbalanced diet, we will definitely stay healthy & fit. Eating plenty of fruits & vegetables is good for our health. It should be an important part of our daily diet. No single fruits & vegetables provides all of the nutrients you need to be healthy. So, we should eat 5 kinds of vegetables & 2 kinds of fruits everyday for maintaining good health. They provide health benefits & are important for the prevention of illnesses. Also, eating the recommended amounts of fruits & vegetables each day can reduce the risk of chronic diseases as well. No Need To Dispute, Eat Veggies & Fruits They are vital part of a balanced diet & are universally promoted as healthy. The Dietary Guidelines for Americans 2010 recommended that we make one-half of our plate fruits & vegetables as they add color, variety & taste to our meals. They are good source of vitamins, minerals, antioxidants, phytochemicals & dietary fiber, as they play an important role in preventing specific nutrient (micro-nutrient) deficiencies & promote healthy bowel function. They also supply your body with much needed fiber that helps you feel full & maintains your digestive system. Fruits & Veggies Eat These Every day, So That Diseases Will Be Out of Your Way Our busy lives require food that is nutritious, energizing & easy to eat on- the- go, like fresh fruits & vegetables. They are a natural source of energy & give the body many nutrients which helps you keep going. They are naturally low in calories, salt & sugar. Fiber containing fruits & vegetables helps provide a feeling of fullness with fewer calories. As a part of a well-balanced, regular diet & a healthy, active lifestyle, a high intake of fruits & vegetables can help you to reduce obesity & maintain a healthy weight, it helps lower your cholesterol & blood pressure problems. 1
Add Color To Your Plate You get the most health benefits & protection against disease if you eat a variety of fruits & vegetables. Some of them are healthier than the others & variety is as important as quantity. When choosing them, keep in mind that brightly colored fruits & vegetables are higher in nutrients than less vivid choices. Eat a variety of types & colors of fruits & vegetables in order to give your body the required nutrients it needs. As they are classified into 5 color group, there is also a need to choose them from each of the color groups every day. Try dark leafy greens, brightly colored red, yellow & orange fruits & vegetables. Try to eat a rainbow of colorful fruits & veggies everyday to get the full range of health benefits. For Example, Red Foods- Like Tomatoes & Watermelon. These contain lycopene, which is thought to be important for fighting prostate cancer & heart disease. Green Vegetables- Like Spinach & Kale. These contain lutein & zeaxanthin, which may help protect against age- related eye disease. Blue & Purple Foods- Like Blueberries & Eggplant. These contain anthocyanins, which may help to protect the body from cancer. White Foods- Like Cauliflower. These contain sulforaphane & may also help protect against some cancers. 2
Types of Fruits & Vegetables Fruit is the sweet, fleshy, edible part of a plant. It generally contains seeds & are usually eaten raw, although some varieties can be cooked. They come in a wide variety of colors, shapes & flavors. Common types of fruits readily available includes: Apples & Pears Citrus- Oranges, Grapefruits, Mandarins & Limes Stone Fruit- Nectarines, Apricots, Peaches & Plums Tropical & Exotic- Bananas & Mangoes Berries- Strawberries, Raspberries, Blueberries, Kiwifruit & Passion fruit Melons- Watermelons, Rock Melons & Honeydew Melons Tomatoes & Avocados Vegetables are available in many varieties & can be classified into biological groups including: Leafy Greens- Lettuce, Spinach & Silver beet Cruciferous- Cabbage, Cauliflower, Brussel Sprouts & Broccoli Marrow- Pumpkin, Cucumber & Zucchini Root- Potato, Sweet Potato & Yam Edible Plant Stem- Celery & Asparagus Allium- Onion, Garlic & Shallot 3
Fruits & Vegetables are also a boon to dieters, as they are generally low in fat & calories & high in fiber. You can eat a lot of them without gaining weight as the fibers in them helps you manage your weight. Fiber makes you feel fuller for a longer period, helping you eat less overall & aids with weight loss or maintenance. Eating whole fruit instead of drinking juice is a better option. Frozen or canned fruits & vegetables are good options when fresh produce is not available. Choose items without added sugar, syrup, cream sauces or salt. One should also use healthier cooking methods like: Steaming, grilling, sauteing, roasting, baking& microwaving vegetables are ideal preparation methods. Other ways of eating fruits & vegetables are by making fat-free or low-fat dressings/dips with raw vegetables (chopped into bite-sized pieces), by making smoothies, fruit Popsicle & Fruit Desserts. Interestingly, Vegetables are slightly healthier than fruits. Vegetables have a larger effect than fruit, but fruit still makes a real difference. If you are happy to snack on carrots or other veggies, then that is a great choice but if you fancy something sweeter, a fruit is also a good option. Thus, overall, the more you incorporate fresh, whole foods into your diet, the less likely you are to suffer from both physical & mental health problems. 4
Disclaimer Content is sourced from public domain & is provided by H3U for educational & informational purposes. It should not be considered as a substitute to medical advice. H3U makes every effort to ensure accuracy or completeness of editorial content, However we do not take responsibility for any errors, omission & also do not take responsibility to ensure that data, information of material is kept up to date. The views expressed in these articles are not necessarily those of H3U. Reproduction, modification, storage in a retrieval system or retransmission, in any form or otherwise, for reason other than educational & for informational purposes are strictly prohibited without prior written permission of H3U. Corporate Office Vipul MedCare Pvt Ltd. 534, Udyog Vihar, Phase V, Gurgaon, Haryana 122016 Phone: 91-124-4236301, E-mail: info@vipulmedcare.com, www.vipulmedcare.com 5