They are packed with nutrients, vitamins, and minerals. People who regularly eat fruits and vegetables have a lower risk of getting some diseases like heart problems, stroke, diabetes, and some cancers. Some studies show a reduced incidence of mouth, stomach, and colon cancer with diets high in fruits and veggies.
They are also good sources of fiber, which not only helps with digestion but is also good for the heart and prevents colon cancer. Vegetables contain only 16 calories per serving and are good for those trying to shed off excess pounds. Fruits and veggies also do not contain cholesterol. Only animal products have cholesterol.
What is it in fruits that make them beneficial to us and give us the ability to lower the risk of diseases?
It is the color of fruits that give them more health benefits. The bright colors in fruits and veggies are due to their phytochemicals. The more vividly-colored a fruit or vegetable is, the more packed it is with phytochemicals.
For example, the phytochemical lycopene makes tomatoes red, carotene makes carrots orange, and anthocyanidin makes grapes violet.
So when you go shopping for fruits and vegetables, look for the deeply colored ones.
What are phytochemicals and how do they help us?
These are nutrients that come from plants and are sometimes called “phytonutrients.” They impart beneficial effects that boost the immune system, protect against infection, prevent cardiovascular diseases, lessen swelling, and prevent cancer. Usually, these substances have antioxidant properties which explains why they are very powerful.
What are the most commonly known phytochemicals?
There is a long list, but some of the more popular ones are as follows: Capsaicin can be found mostly in peppers and is good for blood circulation. Sulforaphane in broccoli helps prevent cancer. Isoflavones in soy products act just like estrogen. Allicin in garlic helps lower cholesterol. Resveratrol, found mostly in red grapes, is very good for the heart. Quercetin in apples “keeps the doctor away”; and lycopene is for a healthy heart and helps prevent prostate cancer as well.
What is the recommended quantity to get the most benefits out of fruits and vegetables?
The recommendation is five to nine servings of fruits and vegetables a day. In the US, there’s a slogan “5 a day,” which means that is the minimum requirement. If you have a higher risk of certain diseases, aim for nine a day.
A serving is roughly half a cup of veggies, or a piece of medium fruit. You can also count in your fruit and veggie juices, dried fruits as well as canned and frozen fruits and veggies.
What should I look for in a vegetable?
Eat a rainbow of vegetables, so that you get more phytonutrients. In choosing leady veggies, look for crisp ones that are springy when touched. Don’t choose those that are wilted, soggy, limp, and with insect damage.
Is it best to eat fresh or canned fruits and vegetables?
If you have a choice, go for the fresh ones. They still have more nutrients, vitamins, minerals, and phytochemicals. Processing methods like canning, considerably reduce the nutrient content.
Orange juice concentrate, for example, has four times less calcium and 10 times less iron when it comes in a can rather than freshly squeezed juice. Vitamin C is lost during food processing, too.
Canned fruits may contain extra sugar when it is mixed in syrup, while canned veggies may contain a lot of sodium. Others may be mixed in creamy and sometimes fat-laden sauces.
What canned fruits and vegetables do you recommend?
For fruits, choose the ones canned in 100 percent fruit juice or water, rather than syrup, for less calories. For veggies, look for the “salt-free” ones. Choose those that are labeled “organic” or “pesticide-free,” if you find any.
Do not buy canned items that are bulging on either end because this is a sign of spoilage. Small dents are okay though. The higher quality “Grade A” canned fruits and vegetables are more meticulously selected or for color and tenderness, and don’t have any blemishes.
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