Scientific studies have shown that people who eat a lot of fruits and vegetables may have a lower risk of falling prey to heart disease and certain types of cancer. For this reason, health authorities recommend that you eat at least five portions of fruit and vegetables every day — and it doesn’t matter whether they’re cooked, juiced or dried.
Study have confirmed that consumption of fruits and vegetables can reduce stroke risk by 25 per cent.
Researchers from the University of London investigated eight previous studies conducted in America, Europe and Japan involving more than 250,000 individuals.
They found that people eating at least 5 servings of fruits and vegetables a day can reduce their risk of stroke by 25 per cent compared to those eating only 3 servings daily. Eating between 3 and 5 servings of fruits and vegetables was found to lessen the risk by 11 per cent. (Source: Lancet journal.) Fruits and vegetables are great sources of fibre, vitamin A (beta-carotene), vitamin C, phytochemicals, and antioxidants. New research focuses on examining the health benefits of phytochemicals and antioxidants.
Phytochemicals are naturally occurring compounds found in plant foods. Some phytochemicals can block carcinogens before they make a cell cancerous, while others slow down the growth of tumour cells.
Antioxidants are compounds found in food and act as little warriors to defend your body against cell damage caused by unstable oxygen compounds called free radicals .They include vitamin C, vitamin E, and beta-carotene. Antioxidants help to reduce your risk of cancer, cataracts, heart disease, premature aging, and other diseases. Eat a variety of five servings of fruits to protect your health. And don’t forget, fruit and vegetables are also very low in fat and calories.
Are you getting enough folic acid?
Folate is a B vitamin that plays an important role in metabolism and proper functioning of the body. Individuals who are at risk of folate deficiency include pregnant and lactating women, adolescents, and the elderly.
Adequate folate intake is very important for women of childbearing years. Folate helps to reduce the risk of neural tube defects in a baby during pregnancy. Also, getting enough folate may help reduce the risk of developing heart disease.
Folate is found in green, leafy vegetables such as spinach, broccoli, turnip greens, and asparagus, mushrooms, legumes, oranges, cereals, and liver.
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