We keep hearing about the advantages of healthy food. “An apple a day keeps the doctor away”, is a saying that keeps coming up now and then, and now without reason. The more fruits and vegetables in the plate, the better your chances of a healthy life. Chronic diseases like cancer and heart diseases can be kept away by including a daily dose of vegetables and fruits in your diet. Your waistline will thank you too as these two food groups are low in calories. Make sure you choose an assortment of colorful vegetables and fruits in order to ensure your body gets all the beneficial nutrients available in these wonder foods.
The foremost health hazard these days are to do with the heart. Everything from hypertension and obesity ends with the heart. The reason, our poor lifestyle and food choices. There is research suggesting that the more fruits and vegetables you include the better your heart health. The chances of developing cardiovascular diseases reduce multifold by the inclusion of the recommended amount of fruits and vegetables. Eating a truckload of green leafy vegetables, cruciferous vegetables and citrus fruits are the most beneficial. Research also indicates the reduction in incidence of coronary heart disease in people who ate a good serving of fruits and vegetables every day. Now, would you not want to use this information! I would.
A diet rich in fruits and vegetables, restricted saturated and total fat and low fat dairy products were administered to a group of individuals. This, called as the DASH study (dietary approaches to stop hypertension) was seen to reduce systolic blood pressure along with diastolic equaling the effect of blood pressure medication in people suffering from high blood pressure. There are researches indicating that a diet rich in fruits and vegetables were more beneficial in comparison to the famous low carbohydrate diet even in hypertensive individuals.
The herbivore diet helping in cancer
Though there are studies indicating that a diet rich in fruits and vegetables may help improve your cancer prevention, it is not possible, at least yet, to exactly pin point how this is done. However, the addition of certain vegetables and fruits may help, foods rich in vitamin C in particular. The commonly used spice garlic is considered as a good source of cancer prevention as it has sulfur in it. Sulfur has immune system boosting tendency thereby increasing the natural defenses against cancer. Broccoli has flavonoids that is seen to protect against cancer, however cooking it may destroy these compounds making them ineffective. Using brazil nuts increase selenium content in the body and this kills cancer cells. The antioxidants in blueberries help in neutralizing free radicals that are compounds which are unstable resulting in cell destruction. Skin cancer may be prevented with intake of silymarin present in artichockes in abundance. The antioxidants including vitamin C, vitamin E, lutein, and copper present in the kiwi fruit are very good in preventing this dreaded disease. Cancer-fighting compounds, including ITCs, indoles, and sulforaphane that are formed during the fermentation of sauerkraut making it a life saver. Avocado has healthy fats which help is better absorption of antioxidants released from other vegetables. Bean sprouts contain sulforaphane which is considered a very good anti-cancer compound. These are just a few anti-cancer properties of fruits and vegetables.
Fruits, vegetables and the sugar connection
Diabetes is a disorder that requires a very stringent diet control regimen. A diet rich in fiber and micronutrients are a very important factor. This is where the role of fruits and vegetable are considered vital. Vegetables which are not starchy yet those that fill you up easily keep you satiated and prevent overeating. Fruits have an overflow of antioxidants that are important too. Fruits with a low glycemic index such as berries, cherries, prunes, peach, guava, papaya and apple help you in managing your diabetes effectively without having to crave for fruits. The best vegetables for diabetics are the ones with a high fiber content and moderate carbohydrate content. Green leafy vegetables are perfect as they are high in fiber and also have a liberal dose of micronutrients.
Gut health improved with fruits and veggies
Just like how the best fermented foods for your gut helps with digestive health, the fiber content in your fruits and vegetables are vital in maintaining your gut health. Fiber is of two types, soluble and insoluble. The fiber that cannot be digested passes through the digestive system and in the process absorbs excessive water. This adds bulk thereby relieves constipation. This triggering of bowel movement helps relieve irritable bowel symptoms. Eating your veggies that kill stomach fat improve your digestion and you’ll thank me for sure.
The health benefits of probiotics are insane, however there is nothing better than adding a good dose of fruits and vegetables to see amazing benefits.