Phrases like “Eat your fruits and vegetables” and “An apple a day keeps the doctor away” are ingrained in our minds at an early age. This article will explore the benefits of eating fruits and vegetables and which ones are better than others.

Why we should eat fruit and vegetables

Eating more fruits and vegetables along with whole grains, lean meats, nuts, and beans is a safe and healthy way to lose or maintain a healthy weight. Helping control your weight is not the only benefit of eating more fruits and vegetables. Eating plenty of fruitsand vegetables can also help prevent cancer, heart disease, and other chronic illnesses.

Numerous studies indicate that certain types of fruits and vegetables may protect against certain cancers. According to a report by the World Cancer Research Fund and the American Institute for Cancer Research, fruits and non-starchy vegetables—such as lettuce and other leafy greens like broccoli, bok choy, cabbage; as well as garlic, onions, and the like—are linked to protecting against several types of cancers, including those of the mouth, throat, voice box, esophagus, and stomach; and fruit seems to additionally protect against lung cancer (American Institute for Cancer Research, 2007). Other studies suggest that tomatoes may help protect men against prostate cancer, especially the more aggressive forms of it (Giovannucci, Liu, Platz, Stampfer, & Willett, 2007). One of the pigments that give tomatoes their red hue—lycopene—could be involved in this protective effect (Kavanaugh, Trumbo, & Ellwood, 2007). Lycopene is one of several carotenoids, compounds that the body can turn into vitamin A, found in brightly colored fruits and vegetables, and research suggests that foods containing carotenoids may protect against lung, mouth, and throat cancer  (American Institute for Cancer Research, 2007).

However, the latest research suggests that eating plenty of vegetables and fruits provides the most benefits to the heart. Although all fruits and vegetables likely contribute to lowering the chances of developing cardiovascular disease, green leafy vegetables such as lettuce, spinach, Swiss chard, and mustard greens; cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale; and citrus fruits such as oranges, lemons, limes, and grapefruit; make the most important contributions (Hung, Joshipura, Jiang, et al, 2004). When researchers looked at coronary heart disease and stroke separately, individuals who ate more than 5 servings of fruits and vegetables per day had approximately 20 percent lower risk of coronary heart disease (He, Nowson, Lucas, & MacGregor, 2007) and stroke (He, Nowson, & MacGregor, 2006) than compared with individuals who ate less than 3 servings per day.

Types of vegetables and
fruits to eat

When it comes to what vegetables are best to eat, there is a difference. Some are higher in calories, sugars, and carbohydrates than others. Two basic categories of vegetables are starchy and non-starchy varieties. Both types are good to eat, but you’ll want to try and limit yourself to only one of the starchy kind each day and get the rest of your servings from non-starchy varieties. Examples of starchy vegetables include: peas, potatoes, corn, squash, and yams. These vegetables do not give you the full benefits of other types, and they are actually for some people the equivalent to a serving from the grains group. For non-starchy vegetables, it is important to try to remember that the more color the better. Strive to get at least two or three different colors each day. Some example to choose from include: black beans; green beans; spinach; asparagus; cabbage; leafy greens of lettuce(s); red, yellow, and green peppers; broccoli; cauliflower; carrots; zucchini; and onions.

The best choice is fresh, whole fruit for the least amount of calories and the highest amount of fullness and satisfaction. Some research suggests using the glycemic index to help with your choice of the best fruits. In general, the recommendations here are arranged by sugar content based on a half-cup serving of fruit, which means you should try to consume more fruit lower on this index. An additional benefit is that fruits lower in sugar are some of the highest in nutritional value, including antioxidants and other phytonutrients. Examples of fruits lower in sugar include raspberries, blackberries, strawberries, blueberries, apple, and grapefruit. Some examples of fruits higher in sugar content include plums, oranges, pears, kiwi, pineapple, grapes, bananas, and dried fruit. Fruit is always a better choice than a chocolate cake to fulfill that sweet craving.

Recommended Amount of Fruits and Vegetables

The latest dietary guidelines call for five to thirteen servings of fruits and vegetables a day, which is 2½ to 6½ cups per day, depending on one’s caloric intake (Center for Nutrition Policy and Promotion, 2005). For a person who needs 2,000 calories a day to maintain weight and health, this translates into nine servings, or 4½ cups per day--2 cups of fruit and 2½ cups of vegetables. For most fresh or cooked vegetables and fruits, 1 cup is just what you would put in a measuring cup. For lettuce and other raw leafy greens, you need to eat 2 cups to get the equivalent of 1 cup of vegetables. For dried fruit, you only need to eat ½ cup to get the equivalent of 1 cup of fruit.

Summary

Vegetables and fruits are, without a doubt, an important part of a good diet. No single fruit or vegetable provides all of the nutrients needed to be healthy. The key lies in the variety of different vegetables and fruits that you eat.

Try these tips to fit more fruits and vegetables into your day:
Keep fruit out where you can see it.
Eat some every meal, every day.
Explore the produce aisle and keep variety in your diet.
Limit the potatoes and other starchy vegetables.
Try new recipes to add to variety.

As always if I can be of any assistance, feel free to contact me at 859-221-4479 or supernat_us@yahoo.com.

Yours in Health, Willie B. Ray