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Health benefits of fruits and vegetables

Most of us know that eating vegetables and fruits is a healthy habit. But still, most Americans aren’t eating the recommended 2 to 4 cups. Calculate your daily quota. These include starchy foods (such as potatoes), greens, canned tomatoes, and frozen spinach. Benefits of Nightshade Vegetables Contains antioxidants that protect cells from damage caused by stress. For example, anthocyanin, the antioxidant that gives eggplant its purple color, may reduce the risk of cancer, diabetes and infections.

Why are vegetables so good for your health?

Most people know that fruits and vegetables are good for us. Both fruits and vegetables provide dietary fiber as well as vitamins and minerals and other bioactive plant compounds, many of which have antioxidant properties such as polyphenols or beta-carotene. Fruits and vegetables contain, for example, vitamins A, B5, folate, C, E and K and are rich sources of calcium, iron, magnesium, manganese and potassium. Vegetables Fruits and vegetables are also high in water, up to 75–90% of their weight. This fact explains their low energy content. Fruits and vegetables generally contain traces of fat and protein, with some exceptions such as avocados, which have a high fat content. There is no evidence that organic fruits and vegetables are more nutritious than conventional varieties.3–5

High fruit and vegetable consumption is strongly associated with the risk of premature death and non-communicable diseases; In particular, cardiovascular diseases, such as coronary heart disease and stroke, and certain cancers such as mouth, pharynx, larynx, esophagus and colorectum. 6–8 A meta-analysis of 95 prospective studies found that each additional 200 g of fruit and vegetables per day was associated with an 8% lower risk of coronary heart disease, a 16% lower risk of stroke, an 8% lower risk of cardiovascular disease, a 3% lower risk of cancer, and a 3% lower risk of premature death. 10% less.9 Fruit and vegetable consumption was associated with this reduced risk except for cancer up to 800 g per day intake, whereas no further reduction in risk was observed above 600 g per day.

Eating fruits and vegetables has also been associated with a reduced risk of dementia, some eye diseases, rheumatoid arthritis, osteoporosis, asthma, chronic obstructive pulmonary disease, depression, pancreatic disease, and hip fractures, although the strength of the evidence is low. 6,7 Furthermore, a diet high in fruits and vegetables can prevent weight gain, which is the most important risk factor for type 2 diabetes.