FRUITS AND VEGETABLES: EAT 5-9 A DAY.

Fruits and vegetables are unique combination of bright colors, high nutrition and low calories. Brightly colored fruits and vegetables have special benefits due to the pigments, which give them their colors. They have been aptly called as functional foods as besides providing nutrients they also provide special disease fighting protective plant pigments called phytochemicals (phyto means plant) which have antioxidant properties. These protect us from chronic degenerative diseases like cancer, cardiovascular diseases, diabetes, cataract, ageing to name a few.
These natural foods have enormous therapeutic benefits due to their rich nutritional composition, high fiber and water content. Some of the special nutrients include vitamin C (lost when cooked), vitamin A, B-complex vitamins (partially lost in cooking), folic acid, vitamin E and potassium. The benefits can be altered due to processing and cooking.

Some important benefits of fruits and vegetables include
Tips for consuming Fruits and Vegetables

 

 

 

 

 

Some important benefits of fruits and vegetables include: 

Obesity: These foods are valuable in obesity management due to their low calorie and fat content, high fiber and micronutrient content and a high satiety value.  They work as great fillers and can be treated as free foods with the exception of potatoes, sweet potatoes, yam (Jimikand) and colocasia (Arbi), which need to be limited.

 

Heart Diseases: The major cause of any heart disease is the accumulation of oxidized cholesterol in arteries. Fruits and vegetables prevent the oxidation of cholesterol and therefore prevent accumalation of cholesterol in arteries.Green leafy vegetables are a rich source of omega-3 fats, the kind of fats present in fish, which are known to prevent heart disease.

 

High Blood Pressure: Intake of substantial quantities of fruits and vegetables is highly recommended to improve blood pressure control, owing to their high potassium and low sodium content.

 

Diabetes: Fiber plays a very important role in maintaining the blood glucose levels within normal range. Also since diabetics are more prone to oxidative cell damage leading to complications of kidney, nerves and eyes, the antioxidants in vegetables and fruits helps prevent these. However, excessive consumption of fruits or excessively sweet fruits/fruit juices can impair glucose control.

Diabetics need to restrict their intake of mangoes, bananas, potatoes, Yam, Sweet Potato, Colocasia.  

Anemia: Certain fruits and vegetables like green leafy vegetables, prunes, dates, water melon, amla and citrus fruits are useful for preventing anemia.  

Immune System: Being rich in vitamin C, antioxidants, vitamin A and E and B vitamins, fruits and vegetables help boosting the immune system.  

Constipation: Being rich in fiber, vegetables and fruits provide bulk to the diet  for good bowel movement. Particularly valuable ones include papaya, amla, bael fruit, green beans, green leafy vegetables, lady finger and brinjal.  

Cancer: Antioxidants and phytochemicals in fruits and vegetables protect from different types of cancer development. 

Example:

Carotenoids (pigments present in fruits and vegetables and are the precursors of vitamin A) in orange and yellow fruits and vegetables like apricots, papaya, carrots, pumpkin etc.   

Anthocyanins in Jamun, grapes, shahtoot (Mulberry), raspberries, blueberries, currants etc. have anti-cancer, cholesterol lowering and anti-clotting properties. 

Quercetin and other sulfur compounds present in garlics, onions, leeks help protect against cancer.  

Flavanons in citrus fruits like oranges, grapefruit, guava, lemons and lime help prevent cancer and have anti-clotting properties.  

Indoles present in broccoli, cabbage, cauliflower, Brussels sprouts and kales.  

Lycopene in tomatoes, watermelon, also helps in protecting against cancer. 

Other Benefits: Anti-ageing, maintenance of skin, hair, eyes and brain function.

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Tips for consuming Fruits and Vegetables:

 

·         Include atleast 5-9 servings of brightly colored fruits and vegetables through the day (1 serving=1/2 cup cut-up).

·         Add them through soups, salads, chutneys, relishes, pickles, cooked, fillers, juices and desserts.

·         Choose organically grown wherever possible.

·         Wash them thoroughly before consuming.

·         Salads, vegetables should be washed thoroughly in saline water/potassium permanganate.

·         Choose cooking methods with minimum cooking.

·         Prefer fresh, frozen, canned-in that order.

·         Do not leave cut fruits and vegetables for long durations.

·         Avoid eating cut fruits and salads outside the house to prevent infections.

·         Separate raw from cooked fruits and vegetables.

·         Make sure not to buy overripe/bruised fruits and vegetables.

·         For the picky toddlers, include vegetables in chapattis, dals, fillings, and soups and stews. Set up Fruit and Vegetable Challenges.

 

 

 

5-9 -A-Day helps you to keep the chronic degenerative diseases away!

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