Vegetables and fruits in particular are convenience food, they come in their own handy container, easy to carry, just wash or peel and they are ready to eat. Quite apart from their convenience they contain essential vitamins such as A and C, minerals such as potassium, folate, cholesterol free with many high in fiber and powerful antioxidant which help to protect us from harmful free radicals and chronic diseases.
Extensive scientific research have been undertaken over many years in many different parts of the world, which have identified evidence which underpinning and support many of the claims that has been attributed to the health benefits of fruits and vegetables. Many have been labelled ‘function foods’ and ‘super-foods’ because of their high content of phytonutrients which are considered to be particularly beneficial to health.
The regular consumption of fruit and vegetables helps to lower blood pressure and reduces the risk of heart attacks, strokes, some cancers, gastrointestinal and digestive problems and eye disease such as macular degeneration and cataracts, which affect millions of American annually. Fruits and vegetables helps to diminish the effects of aging and are effective in regulating blood sugar levels and suppressing the appetite, making them the perfect food for those on a low calorie diet.
The recommended daily vegetable intake of a person who is eating an average of 2000 calories a day is pegged at 2.5 cups, which can be adjusted according to their daily calorific needs. Health experts further suggest that at least one citrus fruit such as oranges lemons limes and grapefruits and one cruciferous vegetable such as bok choy, cauliflower, brussel sprouts and kale are eaten each day. However, surveys have suggested that less than 10% of Americans regularly consume even this small amount on a daily basis, which is believed to account for the high incidence of cardiovascular disease and cancer in the US.
We are also encouraged to consume a variety of different coloured fruits and vegetables ranging from dark leafy greens such as cabbage and broccoli, rich in vitamin C and beta-carotene and folate. These are believed to be particularly helpful in the prevention of cardiovascular disease and carcinoma. Cooked tomatoes are thought to be particularly helpful at reducing the incidence of prostate cancer in men and those vegetables which come in the rich colours of yellow, orange and red are rich in lycopene which help to fight against free radicals which attack the body.
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