Tuesday, November 12, 2019
Home > Health & Wellness > Benefits of Fruits and Vegetables in our Diet
Health & WellnessMYQA World

Benefits of Fruits and Vegetables in our Diet

It has been observed that adding fruits and vegetables to your diet can add colour to your meals and do wonders to your health. They help in reducing the calories and provide necessary vitamins and minerals which give strength to our body to fight against diseases and boost immunity. Fruits and vegetables are rich in dietary fibres like water soluble found in apples, pears, citrus fruits etc in the form of gums, pectin and mucilages and water insoluble found in GLVs, fruits with skin and seeds in the form of cellulose. Since, they contain lots of fibres, antioxidants and phenolic compounds they can be beneficial in lowering down the cholesterol levels and provide relief in case of constipation. Dietary fibres present in fruits and vegetables delays absorption of carbohydrates and fats therefore has satiety value and also binds toxic factors present in large intestine. Regular intake of fruits and vegetables lowers the risk of metabolic syndrome, (Obesity, Type II Diabetes and Heart Diseases/blood lipid levels) and helps in reducing the risk of cancers of stomach colon and rectum.

Some fruits like lemon, watermelon, apples, pineapples, peach, pear etc have enough water content which keeps the body hydrated especially for those who do workouts and exercises. Ascorbic acid {vitamin c} present in these fruits improves antioxidant status and reduce the oxidative stress. Vitamins and mineral deficiencies impair physical performances. Fruits and vegetables can provide adequate amount of vitamins and minerals, hence it is not necessary to take any extra supplementation. However, it has to be kept in mind that digestion and absorption of vitamins differs from person to person. It is also important to remember that excess of their intake through supplements can be toxic therefore it is always better to take it naturally through your food as recommended by the dieticians or nutrition experts.

A diet rich in fruits and vegetables helps in lowering the risk of hypertension and obesity that we call a DASH diet {dietary approach to improve hypertension}. According to studies inclusion of right amount of vegetables / (low sodium vegetables juices) in a calorie controlled DASH diet aid in losing weight in obese people with metabolic syndrome. Fruits and vegetables are also good source of potassium and magnesium, a high intake of sodium and lack of potassium have been seen in hypertensive patients.

Grapes and its products

Grapes and its products

Resveratrol present in grapes are found to be effective against colorectal cancer, they are rich in polyphenols, catechins and other compounds which inhibits formation of intestinal tumor. Polyphenol are useful for treartment, management and prevention of several degenerative diseases like heart diseases and cancers.

Garlic

Garlic

Studies show that use of garlic in different form lowers the rate of LDL oxidation, it has potent compounds e.g allicin {present in raw garlic} which shows anti atherosclerotic affect and also inhibits platelate aggregation. Hyperlipidemics also benefitted by its lowering bad cholesterol levels without affecting HDL considered as good cholesterol.

Tomatoes

Tomatoes

Lovely tomatoes provides vibrant colour to our food as well as they are known to have their weight reducing effect by lowering resting energy expenditure {REE},it lowers serum triglyceride levels, improves heart rate and lessen anxiety especially in the middle aged women and also improves menopausal symptoms. Lycopene present in tomatoes, tomato juices and its other products is the active component which reduces the risk of cardiovascular diseases, osteoporosis and mental disorders because of their anti oxidative effect.

Pomegranate

It’s anti-inflammatory and anti-proliferative effect made this fruit extraordinary as its phytochemicals suppresses tumorigenesis which leads to hepatocellular carcinoma and other cancers like human breast, prostrate, lung and colon. Pomegranate and its products also contains anthocyanins, ellagitannins and galtotannins these polyphenolic compounds help against diabetes, obesity, high cholesterol, ulcers dental ailments bacterial infections and male infertility.

Watermelon

Watermelon

With higher level of water content water melon not only provides carbohydrates, vitamins (A, B series, C) and minerals such as magnesium, phosphorus, sodium and potassium it also maintains acid base balance. It acts as diuretics and antiurolithiasis (formation of kidney stone). It contains carotenoids such lycopene, leutin, and other phytochemicals which fights against bacterial and microbial infections inflammation and diabetes too.

Recommended Intake

According to individual needs a healthy diet can include 3 to 5 servings of vegetables {1 serving=½Cup cooked or 1 Cup raw vegetables} and 2 to 4 servings of fruits {1 serving = 1pcs of medium fruit or ½pieces of large fruit}.
So, what are you waiting for? Go to the nearest vegetable and fruit market and stock your kitchen with lots of them. Stay healthy. Stay blessed.

Basirat Fatma
Nutrition & Dietetics Expert
(Earlier Associated with PGI, Chandigarh, India)

For queries or consultation related to nutrition and dietetics you can reach me through contact@myqaworld.com

Disclaimer: The content above is a reasoned advice only, readers should check their current medical condition before practicing. Author/Portal will not be responsible for any loss, damage or injury.