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Are you getting enough fruits and vegetables?



Healthy food. Healthy eating. Get fresh fruits and vegetables at your grocer or at the Farmer's Market in Arlington Heights. Eating plenty of fruits and vegetables can help prevent heart disease and stroke, control blood pressure and cholesterol, prevent some types of cancer, avoid a painful intestinal ailment known as diverticulitis, and help prevent cataracts and macular degeneration, two common causes of vision loss. The average American gets about three servings of fruits and vegetables a day. Recent dietary guidelines recommend five to thirteen servings of fruits and vegetables a day, depending on total caloric intake. A diet rich in fruits and vegetables can lower the risk of heart disease and stroke. Green leafy vegetables such as lettuce, spinach, Swiss chard, and mustard greens; cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale; and citrus fruits such as oranges, lemons, limes, and grapefruit (and their juices) are the best for the cardiovascular system.

Help for high blood pressure. Researchers have found that people with hypertension who followed a DASH diet with fruits and vegetables reduced their systolic blood pressure (the first, upper BP number) by about 11 mm Hg and their diastolic blood pressure (the second, lower BP number) by almost 6 mm Hg.

Help for lowering LDL cholesterol. Men and women with the highest daily consumption of fruits and vegetables (more than 4 servings per day) had significantly lower levels of LDL (bad) cholesterol than those with lower consumption. How fruits and vegetables lower cholesterol has not yet been confirmed. Soluble fiber in fruits and vegetables might block the absorption of cholesterol from food in the intestines.

Help for vision. Dark green leafy vegetables contain two pigments, lutein and zeaxanthin, that accumulate in the eye tissue. These two carotenoid pigments appear to fight off free radicals before they can harm the eyes and cause cataracts and age-related macular degeneration. The free radicals that can cause eye damage are generated by sunlight, cigarette smoke, air pollution, infection, and metabolic chemical reactions in the eye tissue.

Help for your gastrointestinal tract. The bulking and softening action of insoluble fiber also decreases pressure inside the intestinal tract and may help prevent diverticulosis (development of tiny, easily aggravated pouches inside the colon) and diverticulitis (painful inflammation of these pouches).

Help prevent certain types of cancer. Diets rich in fruits and vegetables may also protect against certain cancers. Don't forget. Make sure your groceries include fresh fruits and vegetables.

For help with grocery shopping, check out Arlingtoncards.com/grocers

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Reference Sources:

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7. Etminan M, Takkouche B, Caamano-Isorna F. The role of tomato products and lycopene in the prevention of prostate cancer: a meta-analysis of observational studies. Cancer Epidemiol Biomarkers Prev 2004; 13:340-5. Abstract on PubMed.gov ...

8. Aldoori WH, Giovannucci EL, Rockett HR, Sampson L, Rimm EB, Willett WC. A prospective study of dietary fiber types and symptomatic diverticular disease in men. J Nutr 1998; 128:714-9. Abstract on PubMed.gov ...

9. Brown L, Rimm EB, Seddon JM, et al. A prospective study of carotenoid intake and risk of cataract extraction in US men. Am J Clin Nutr 1999; 70:517-24. Abstract on PubMed.gov ...

10. Moeller SM, Taylor A, Tucker KL, et al. Overall adherence to the dietary guidelines for americans is associated with reduced prevalence of early age-related nuclear lens opacities in women. J Nutr 2004; 134:1812-9. Abstract on PubMed.gov ...

11. Cho E, Seddon JM, Rosner B, Willett WC, Hankinson SE. Prospective study of intake of fruits, vegetables, vitamins, and carotenoids and risk of age-related maculopathy. Archives of Ophthalmology 2004; 122:883-92. Abstract on PubMed.gov ...

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