Eating plenty of fruits and vegetables provides people with fiber, vitamins, minerals and other natural substances. Fruits and vegetables are low in fat and calories, so you can eat a lot of them during a meal or throughout the day without feeling stuffed, while getting the protective nutrients you need. The contents of fruits and vegetables protect us from a variety of health problems.
Heart Healthy
A diet rich and fruits and vegetables may significantly lower your risk of heart disease and stroke, according to the Harvard School or Public Health. The Nurses' Health Study and Health Professionals Follow-up Study, sponsored by Harvard, found that people who had eight or more servings a day of fruits and vegetables had a 30 percent reduced risk of having a heart attack or stroke. Researchers looked at nearly 110,000 people during a period of 14 years. The higher amounts of fruits and vegetables people consume during the day, the lower their risk of heart disease and stroke.
Risk Reduction
Fruits and vegetables appear to have an effect on lowering blood pressure, a risk factor in heart disease and stroke. The Dietary Approaches to Stop Hypertension study examined people with high blood pressure. A diet rich in fruits, vegetables and low-fat dairy products reduced their blood pressure as much as medications are able to do. The fiber found in fruits and vegetables may help reduce cholesterol levels, to reduce the risk of heart disease, according to the USDA.
Valuable Ingredients
Leafy green vegetables may protect against certain cancers, including cancers of the mouth, throat, esophagus, voice box and stomach. Leafy greens include broccoli, lettuce and cabbage. Garlic, onions and fruits may also provide a defense against those cancers. Tomatoes may help protect against prostate cancer because of the lycopene they contain, according to Harvard-backed studies. Brightly colored fruits and vegetables contain carotenoids that help fight lung, throat and mouth cancer.
Digestion
Fruits and vegetables are good sources of insoluble fiber to improve the digestive tract. Insoluble fiber soaks up liquid in the digestive tract to help relieve or prevent constipation, irritable bowel and diverticulosis, a painful inflammation in the colon. The valuable vitamins and minerals found in fruits and vegetables provide protection from chronic diseases, according to the Centers for Disease Control and Prevention. These helpful nutrients include fiber, folate, potassium, vitamin A and vitamin C. Eating a variety of fruits and vegetables can serve as an energy source and maintain a healthy body weight.
Eye Protection
Consuming lots of fruits and vegetables may combat cataracts and macular degeneration, which are age-related eye diseases. Cataracts cause clouding of the eye lens, and macular degeneration damages the center of the retina. Some fruits and vegetables contain pigments that may fight free radicals that can harm sensitive tissues in the eyes. Dark green leafy vegetables, corn, squash, grapes and kiwi contain these pigments.
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