P.J. O'Rourke once remarked, "A fruit is a vegetable with looks and money." Despite any favoritism toward fruits, both fruits and veggies should be part of everyone's diet, according to the USDA's 2005 Dietary Guidelines for Americans. In fact, the World Health Organization has estimated that 2.7 million lives would be spared if people simply ate more fruits and veggies.
Fruits and vegetables, packed with fiber, vitamins and antioxidants are potent chronic disease fighters, according to the Harvard School of Public Health.
Obesity
Medical News Today reports that obesity rates are higher than ever--with nearly half of all U.S. states' obesity rates at or above 25 percent. However, fruits and vegetables may provide protection against obesity.
According to Elizabeth Pivonka, a registered dietitian from the Produce for Better Health Foundation, upping fruit and vegetable intake is one of the simplest, and most effective, ways to lose weight and keep it off.
Heart Disease
The October 2006 issue of "The Journal of Nutrition" concluded that the risk of heart disease fell 4 percent for every fruit and vegetable consumed. While it's unclear what aspects of fruits and vegetables protect the heart, the authors hypothesized that dietary fiber, potassium and folic acid likely play a role.
Fiber
The Harvard School of Public Health claims that the fiber found within fruits and veggies can boost intestinal health. When eaten in sufficient quantities, insoluble fiber can help relieve constipation and reduce the risk of painful, inflamed intestinal lining, known as diverticulosis.
Fruits and veggies with the most fiber include berries, apples, carrots and broccoli.
Eye Health
The antioxidants in fruits and vegetables can help promote eye health. While you may not feel it, your eyes are under constant assault from molecules known as free radicals that come in the form of smoke, pollution and your body's internal metabolism.
The best fruits and vegetables for eyes are those that contain nutrients known as lutein and zeaxanthin. You can find this tag team of nutrients in green leafy veggies like spinach and fruits like grapes.
Amount
The 2005 Dietary Guidelines for Americans recommends that someone eating a 2,000 calorie diet should eat 2-1/2 cups of vegetables and 2 cups of fruit per day.
Tips
To ensure that you get the fruit and vegetable intake you need, try to leave fresh produce within reach. Or instead of planning meals around meat, try putting the focus of dinner or lunch on vegetables instead.
If you're always on the run, try packing portable produce like baby carrots, celery, cherry tomatoes, bananas and oranges.
References
- World Health Organization: Fruit, Vegetables and NCD Prevention
- "Journal of Nutrition": Fruit and Vegetable Consumption and Risk of Coronary Heart Disease: A Meta-Analysis of Cohort Studies
- Harvard School of Public Health: Vegetables and Fruits: Get Plenty Every Day
- Medical News Today: New Report Finds American Obesity Rates Climb Again - Fruits & Vegetables Important to Combating Obesity
- USDA: Chapter 5 Food Groups to Encourage
