The United States Department of Agriculture recommends a diet rich in vegetables and fruits. We all have been repeatedly told all our life that vegetables are good for you, and that making them a major part of your diet will keep you healthy. A report of a joint workshop between the Food and Agricultural Organization and the World Health Organization reiterated the value of eating vegetables regularly as a way of protecting you from many of the most common lethal diseases.
Obesity
MedlinePlus defines obesity as having excess body fat. Being obese increases your risk of developing serious chronic illnesses such as diabetes, heart disease, stroke, arthritis and some cancers. Losing anywhere from 5 to 10 percent of your weight can delay or even prevent the onset of these diseases. The World Health Organization reports that there is convincing evidence that eating fruits and vegetables regularly reduces the risk of obesity and recommends a daily intake of at least 400 grams of fruits and vegetables in order to prevent obesity and other chronic diseases.
Cancer
Phytochemicals, chemical compounds from plant-based foods that affect our bodies in ways other than providing nutrition, have been found to reduce many types of cancer, among them cancers of the lung, colon, breast, cervix, esophagus, oral cavity, stomach, bladder, pancreas and ovary, according to an article in the 2003 issue of "American Journal of Clinical Nutrition." MyPyramid.gov reports that eating vegetables as part of an overall healthy diet plan may protect you against mouth, stomach and colon-rectum cancer.
Cardiovascular Disease
Having vegetables as a major part of your diet protects you against cardiovascular diseases such as coronary artery disease, myocardial infarctions and arteriosclerosis, according to an article in the 2003 issue of the "American Journal of Clinical Nutrition." The report of a joint workshop between the Food and Agricultural Organization and the World Health Organization states that while the exact mechanism is still unclear, there is growing evidence that shows that eating a lot of vegetables regularly reduces your risk of getting a stroke or ischemic heart disease.
Type 2 Diabetes
MyPyramid.gov reports that making vegetables a major part of your diet may reduce your risk of getting type 2 diabetes. The American Diabetes Association encourages people with type 2 diabetes to be careful when choosing the vegetables they eat because some foods classified as vegetables should be really classified under starches due to their high carbohydrate content. In order to get the most benefits from vegetables, you must choose the green leafy vegetables like cabbage instead of starchy tubers like potatoes.
References
- MyPyramid.gov: Why it is important to eat vegetables?
- Report of a Joint FAO/WHO Workshop,1--3 September 2004, Kobe, Japan
- World Health Organization: Fruit, vegetables and NCD prevention
- MedlinePlus: Obesity
- "American Journal of Clinical Nutrition"; Health benefits of fruit and vegetables are from additive and synergistic combinations of phytochemicals; 2003; Rui Hai Liu
- American Diabetes Association: Eat your vegetables
Member Comments