The average American eats around 2 servings of vegetables and fruit per day. Sadly this goes against the helpful guidelines that the Department of Health and Human Services (HHS) as they have stated in their guidelines that Americans should be eating from 5 to over 10 servings of fruits and vegetables per day.
there are many present in fruits and vegetables that have yet to be discovered. Food and the nutrients they contain aren’t consumed singly, but with each other. As such, they may act in accordance in ways to promote good health. For instance, eating iron-rich plants, like spinach, with an iron-absorbing enhancer, like the vitamin C in orange juice, is great for people who don’t get enough iron.
Eating fruits and vegetables may also reduce your risk of type 2 diabetes, cardiovascular diseases, stroke and many forms of cancer. A recent study examined nearly 110,000 people over the course of 14 years and a portion of the study revealed that the more fruits and vegetables people ate daily, the less chance they would develop cardiovascular diseases. The link between fruits and vegetables and cancer prevention and treatment has been easy and difficult to prove. Although recent studies have show that some types of vegies and fruits are associated with lower rates of many types of cancer. For example, the American Institute for Cancer Research suggest that mouth, stomach, and colorectal cancers are less likely with high intakes of non-starchy foods like leafy greens, broccoli, and cabbage. Though studies have been mixed, lycopene, a carotenoid that gives tomatoes their red color, may help stave off prostate cancer.
Fruits and vegetables are also great for watching your weight as they are low in fat and calories, and loaded with fiber and water, which create a feeling of fullness. This is particularly helpful for dieters who want more filling calories.
When adding fruits and vegetables to your diet, remember that variety is the spice of life. It’s important to eat produce of various colors because each fruit or vegetable offers a different nutrient — think of it as nutritional cross-training. Trying new foods can be exciting, and be sure to sample every color in the produce rainbow.
The right number of servings of fruits and vegetables for you all depends on your daily caloric intake needs. A good way to find out how many servings you should be eating is by using the CDC’s online serving calculator. Or make things even simpler by eating a fruit or vegetable at every meal and snack. Don’t accessibility, or cost affect your fruit- and vegetable-friendly diet. If finding fresh produce is difficult where you live then choose frozen or dried varieties. Also, 100 percent juice counts toward your servings, though it doesn’t offer the full fiber of whole fruit.
The power of prevention may lie in a salad bowl or a plate of fruit. When we take advantage of produce, our bodies return the favor by reducing our risk of developing various illnesses.