they’re a great source of nutrients and vital for a healthy diet.
Some fruits contain many of their nutrients just under the skin, so eating them with the skin on can provide greater
nutritional benefits and the maximum amount of fibre compared with just drinking the juice of the same fruit.
Due to their nutritional and health benefits, it’s recommended that fruit and vegetables form the basis of individual’s
diet, with a minimum intake of five portions each day - about a third of the daily food consumption.
Fruit and vegetables should be incorporated into every meal, as well as being the first choice for a snack. Population
studies have shown that people who eat a lot of fruit and vegetables may have a lower risk of chronic disease, such as
heart disease and some cancers. Health benefits can be gained from fresh, canned (in natural juice), frozen, cooked,
juiced or dried versions. Potatoes don’t count though, as they’re a starchy food.
How much is a portion?
•One piece of medium-sized fruit, such as an apple, peach, banana or orange.
•One slice of fruit, such as melon, mango or pineapple.
•One handful of grapes or two handfuls of cherries or berry fruits.
•One heaped tablespoon of dried fruit such as date fruits.
•One small glass (150ml) of unsweetened 100 per cent fruit or vegetable juice.
Why are fruits and vegetables important?
Fruit and vegetables of differing colours contain diverse mixtures of phytonutrients (protective plant compounds). These
can act as powerful antioxidants, protecting the body from harmful free radicals and helping to protect against certain
chronic diseases such as cancer. Some fruit and vegetables are labelled as ‘superfoods’ because they contain high
concentrations of some phytonutrients, particularly antioxidants, which appear to be beneficial to health.
•Berries - contain flavonoids that can improve circulation and help defend against infection.
•Broccoli - rich in the antioxidants vitamin C and beta-carotene, as well as folate, all of which can protect against
cardiovascular disease and cancer.
•Tomatoes - rich in lycopene, a powerful antioxidant that can protect against harmful free radicals.
But variety is the key. In addition to these phytonutrients, each variety of fruit and vegetables contains its own
combination of vitamins, minerals and fibre. Choosing a variety throughout the week will provide a diverse package of
essential nutrients.
Harm/benefits of cooking fruits and vegetables
Although fruit and vegetables are packed with vitamins and minerals, many of these essential nutrients can be easily
destroyed by heat when cooking and during food preparation. Water-soluble vitamins are especially vulnerable when
boiled. One solution is to eat raw vegetables as much as possible, such as raw carrot, peppers or leaves especially for
salad.
When cooking vegetables, it is better to steam, microwave or poach rather than boiling it. These methods do not involve
immersing them in water, so the maximum amount of nutrients can be retained, as well as their fresh taste. Nigerians do
prefer to boil vegetables, it is recommended that they do so for the minimum amount of time and in as little liquid as
possible in order to retain their valuable nutrients.
Source of weight control
Fruit and vegetables are an important source of dietary fibre – both soluble and insoluble, they are virtually fat free and
low in calories so in addition to keeping the digestive system healthy, they can help with weight management.
Once one start putting more emphasis on eating fruits and vegetables, the amazing health benefits of fruits and
vegetables become obvious not only to the youthful look but also to the spring in the step. Fruits and vegetables
contain vitamins and minerals that the body requires to maintain good health, but more than that, they really taste good
too.
They also provide a source of fiber, that special ingredient that makes one get up and go in the morning.
Just a few of the benefits that increasing the consumption of fruits and vegetables will do for one’s health are; lowered
risk of heart disease, stroke and many cancers, lower blood pressure, a healthier immune system and lose weight. Of
course, the weight loss comes when one substitute fruits and vegetables for other higher calorie foods.
Most people need about 41/2 cups of fruits and vegetables per day. Fruit has its advantage over many foods; it comes
in a handy container. One need not carry special carriers or bags, just wash the outside of the fruit and carry it along for
a snack.
There are new studies done on the effect of different fruits and vegetables on the prevention and cure of cancer. Dark
colored fruits like the blueberry, grape and cherry contain a substance that is effective in the treatment of cancer. Today
there is research at several institutions attempting to isolate the anthocyanins in fruits and vegetables to create a
medication to fight cancer. The treatment is already available in the form of a simple grape.
Other cancer fighters include the papaya, not a purple fruit but one that contains cancer fighters. It’s the fiber in the
papaya, which sticks to the cancer cells and flushes them out of the system.
There are also antioxidants in all fruits that help prevent disease and some believe, even aging. Antioxidants reduce
free radicals by joining with them.
Electrons all need a mate, they come in twos, if there’s not an antioxidant to give the electron a mate, and it robs one
from the cell coat. This chemically changes the outside coat of the cell from a soft penetrable surface to one that’s hard.
Once the cell membrane changes, it makes it impossible for food to get in or waste to get out. The cell and the DNA to
reproduce it, dies. If too many cells die, you get sick, show signs of aging or potentially die with them. The antioxidants
in fruits and vegetables help prevent the changes.
Individuals will get all the amazing health benefits of fruits and vegetables once they start to make them a priority in their
diet.
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