"Give me one good reason why I should," is a common response to a request that we change our usual way of doing things. In defense of eating more vegetables and fruits – a step many researchers say may be the most important nutritional change you can make – we'll give you ten!
Prevent Cancer
AICR's expert report on diet's role in the prevention of cancer estimates that eating at least five servings of vegetables and fruits each day could prevent up to 20 percent of cancer cases. Vegetables and fruits are rich in naturally occurring antioxidants -- substances shown to provide protection against free-radicals (reactive substances that damage cells and initiate cancer) and other phytochemicals which stimulate enzymes that detoxify cancer-causing substances.
Keep Trim
Many vegetables contain 50 calories or fewer for a whole cup, while only five potato chips or one small cookie have the same number of calories. If you satisfy your appetite with hearty servings of vegetables and fruits, hunger won't be a problem as you eat smaller portions of higher-calorie meats and desserts.
Prevent Heart Disease
Eating more vegetables and fruits -- while cutting back on meat and dairy -- can help you limit heart damaging saturated fat and cholesterol in your diet. The antioxidants and certain other phytochemicals in these foods may help prevent fatty deposits from forming in blood vessels. Vegetables and fruits supply soluble fiber, which helps lower blood cholesterol. They also provide folate, a vitamin that helps lower blood levels of homocysteine, an-other risk factor for heart disease.
Bring Blood Pressure Down
Many people think blood pressure can only be controlled through eating a low-salt diet and controlling weight. Yet several studies in which people followed a high vegetable and fruit diet achieved a significant drop in blood pressure. How? Researchers believe potassium and magnesium in these foods should be credited.
Prevent Stroke
Results of recent studies suggest that diets high in vegetables and fruits can decrease the risk of stroke by up to 25 percent. The boost in potassium they provide may be responsible, as well as their antioxidants or other phytochemicals. More research is needed, but scientists are optimistic about the potential of a mostly plant-based diet.
Love Your Eyes
Eating more vegetables and fruits may lower your risk for two of the most common causes of adult blindness: cataracts (which occur in almost half of all Americans over the age of 75) and macular degeneration. Scientists link this protection with antioxidants like vitamin C and certain carotenoids.
Avoid Diverticulosis
Reports estimate that one-third of people over the age of 50, and two-thirds of those over the age of 80, have this intestinal disorder. Diverticulosis occurs when pressure in the intestine creates small pouches in the intestine wall, which can become inflamed and painful. The best defense against developing these pouches (diverticulae) is eating a high-fiber diet. Fruits, and especially vegetables, are major sources of the type of fiber considered to be most helpful.
Help for Diabetes
Fruits and vegetables seem to raise blood sugar less than other foods that contain carbohydrates, and their fiber can slow the absorption of sugar into the blood. A gradual rise in blood sugar is more easily handled by the body than an abrupt rise.
Satisfy Your Sweet Tooth
When you turn to fruit for a sweet taste and quick energy, you get an added boost-nutrition that works for you-instead of just "empty calories" found in sweets like candy bars and soft drinks.
Experience Pure Pleasure
Adding the vibrant colors of vegetables and fruits-the reds, oranges, purples, greens and yellows-can make any dish more visually appealing. Also, the diversity of textures and tastes of these foods will add interest and flavor to many meals. Experiment with new ways to prepare and season vegetables and fruits-and experience their pure pleasure!
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