addingdifferent kinds of fruits andvegetables into your diet. Most of
us know that including generous servings of fruits and vegetables in
the diet is the cornerstone of good health, but we lack the motivation
to do so.
Besides, the effort that goes into the processing and preparation of
vegetables and the ever spiralling cost are huge deterrents towards
ensuring a salad, one or two vegetables and an after meal fruit. But
everyone must include more fruits and vegetables in their diet because
they have special ingredients that not only prevent but also delay the
onset of many diseases.
Essential nutrients
Vitamins like vitamin C, compounds called carotenoids (some of which
can be converted to vitamin A in the body), vitamin K, riboflavin, and
folic acid are found in many vegetables and fruits. In fact, guava and
gooseberry are some of the inexpensive sources of vitamin C.
Vegetables like capsicum are rich in thiamin, a member of the Bcomplex
family of vitamins.
Some vegetables like potato, sweet potato, tapioca and yam and fruits
like mango, banana and sapota make a fair contribution towards energy
intake. Most vegetables and fruits are high in water and fibre
contents and low in calorific value.
Many of the greens — Amaranth (mulai keerai and araikeerai),
manathakkali, mint and cowpea leaves — are packed with iron. Green
leafy vegetables like agathi, amaranth, drumstick and fenugreek leaves
also have generous amounts of calcium. Green leafy vegetables are also
high in potassium and magnesium, low in fat and sodium, all of which
are cardio-protective.
Phytochemicals
More recently it has been reported that vegetables and fruits contain
compounds called phytochemicals, which have antioxidant,
anti-inflammatory, anti-bacterial and immune-boosting properties and
promote good health and a high quality of life. There are thousands of
phytochemicals packed into fruits and vegetables.
Flavonols are found in lemons, oranges, plums, peaches, apricots,
apples, green leafy vegetables, yellow capsicum, onions and broccoli.
Naringenin — found in all citrus fruits, especially grape fruit —
known to reduce blood cholesterol and glucose concentrations.
Anthocyanidins are found in red grapes, pomegranates, strawberries,
cherries and plums and are cardio and neuro-protective.
Yellow fruits like mangoes and green leafy vegetablesand carrots are
rich in beta carotene which is converted to vitamin A in the body and
also helps fight cancer.
Red fruits like tomatoes and watermelon contain lycopene, which is
important for fighting prostate cancer and heart disease.
Fisetin — found in strawberries, blueberries, apples, grapes and
onions — is being studied for its anti-ageing effects
The most natural way to overcome constipation is to increase intake of
green leafy and other high fibre vegetables and fruits.
Their high water and fibre content and low energy values promote
satiety anddecrease energy intake andcould be important in weight
management. Nutritionists recommend regular moderate exercise and many
servings of soups and salads for those who need to shed a few pounds.
Substituting fruits and vegetables for a calorie dense evening snack
helps weight loss.
Benefits
Other health benefits include prevention of or delaying type 2
diabetes mellitus, protection againstesophageal, stomach and perhaps
colorectal, lung and mouth and pharyngealcancers; reduced risk of
cardiovascular events and stroke. A diet packed with raw fruits and
salads can help prevent Amyloid plaque formation in the brain, which
leads to Alzheimers disease.
Emerging evidence also shows a beneficial role in reducing risk of
cataract, diverticulosis, chronic obstructive pulmonary disease, and
even hypertension. In fact, the Dietary Approaches to StopHypertension
(DASH) plan recommends generous intake of fruits and vegetables.
The National Health and Medical Research Council (NHMRC) recommends
that adults eat at least five kinds of vegetable and twokinds of fruit
every day. Most experts do not consider potatoes as a partof these
seven servings.
The key to good health is therefore to include plenty of fruits and
vegetables. Ensure that your shopping bag is filled with colour. Both
variety and quantity is the key. Lastly, go seasonal. This is the best
way to ensure quality and an affordable price.
Begin early
Train children to eat a variety of fruits and vegetables. Add pureed
or smooth vegetables and fruits to cereals as first foods and
introduced to infants at about six monthsof age.
The quantity, consistency and variety can be increased as the child
grows. This way, resistanceto vegetables and fruits at a later age is
likely to be minimal.
How much?
Start with five servings of fruits or vegetables.
Slowly increase to at least seven servings through theday.
One serving = 75 gm.
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