Healthy Diet Combined with Fruit & Vegetables
Healthy Eating & Diet
The Importance of Healthy Diet Combined with Fruit & Vegetables and forget about your old ideas about healthy eating. There are new dietary approaches. The new scientific research data relates to the choice of our favorite foods. Research shows that reducing the risk of many diseases by following a healthy diet. According to these medical surveys, there is a 25% reduction in the risk of all types of cancer. Also, in combination with systemic physical activity and abstinence from smoking, 90% of type 2 diabetes mellitus. It can also reduce the chance of heart disease by 90% and help prevent osteoporosis and hypertension.
Nutrients of Foods
Some foods are known to be healthy (fruits, vegetables, whole grains). Specific nutrients and other substances can fight various diseases. Such are vitamins, minerals and various phytochemicals. Some of the healthiest foods made up of lipids. For many years, lipids have been the enemy of healthy eating. Certain categories of lipids, such as fish and plants, contribute to the proper functioning of the cardiovascular system. They also protect against the appearance of certain cancers. This database is the trigger for a review of the American Government’s nutritional recommendations, with the introduction of Dietary Reference Recruitment for proteins, carbohydrates, lipids and fiber. These guidelines shift the emphasis from low fat diets to the intake of unsaturated fatty acids, vegetables, fruits and whole grains.
Choosing Healthy Food
The choice of healthy food extends beyond the nutritional value. One of the biggest challenges of healthy eating nowadays is the choice of safe and nutritious food. Bacterial and other microbial infections are the biggest threat to food safety in recent years. Residues also of toxic substances used in agriculture and the transport of products increase the risks to public health.
Fruit & Vegetables
Mommy is right. Fruits and vegetables make good. Experts and mums know the importance of healthy diet combined with fruit & vegetables. Recent long-term studies have shown that large amounts of fruit and vegetables contribute to the prevention of threatening diseases. Exploratory research, such as Nurse’s Health Study and Professionals Follow-Up Study, have shown that a diet rich in fruits and vegetables can help reduce the risk of hypertension. People who follow such a diet live more than those who do not do the same. Other studies indicate that such a diet can reduce the risk of oral and larynx, lung, stomach, bladder, colon, breast and prostate cancer.
Additional Research Results
In addition to these benefits, research suggests that people who eat a lot of fruits and vegetables have a reduced chance of cataracts. Such findings place fruit and vegetables in a prominent place in the Diet Hygiene Pyramid, which recommends eating them two to three times a day. Scientists believe that the beneficial properties of fruits & vegetables are largely due to their phytochemicals content. These are substances that are created by plants and have biological effects on humans. Fruits and vegetables are also a valuable source of fiber. The fiber serves many functions in the body. In particular, they help in the proper functioning of the digestive system and can reduce the risk of heart disease. They also prevent some gastrointestinal problems and some types of cancer.
Vitamins and minerals in fruits and vegetables
Phytochemicals are better known as vitamins and minerals. Consuming them not only prevents the lack of vitamins and minerals, but can also prevent other health problems. A strongly proven combination of vitamins and disease prevention involves a group B vitamin known as folic acid found in green leafy vegetables. It is also found in enriched bread, cereals, and vitamin supplements. Women taking folic acid are less likely to give birth to children with serious birth defects, called abnormalities in the neural tube. Folic acid has other beneficial properties for health. It can help prevent heart disease and certain cancers, including breast cancer and colon cancer. For the increase in folic acid in the diet is recommended the consumption of green leafy vegetables. Another solution is diet supplements. Women of fertile age, taking daily 400 micrograms of folic acid, protected from the risk of birth defects.
Potassium and Magnesium
Another example of association of minerals and disease prevention is potassium and magnesium. These elements exist in bananas, green leafy vegetables and other fruits and vegetables. These inorganic ingredients help control blood pressure and can reduce the risk of death from cardiac arrhythmias.
Fruits and vegetables are the primary source of the wide range of nutrients known as antioxidants. This group of chemicals protects tissues, cells, DNA from free radicals. Free radicals are molecules that help in causing heart disease, cancer, age-related ophthalmological disorders, arthritis, and memory loss. Antioxidant vitamins are vitamin C, E, B-carotene, and carotenoids (a group of pigments found on orange plants). In addition, individuals receiving a large amount of antioxidants, either from food or from supplements, exhibited less severe heart disease. However, newer control studies that compared antioxidants with a virtual pill showed no benefit from vitamin E.
The results of studies on the association of antioxidants and cancer were also disappointing. In a study of 29,000 Finnish smokers and 18,000 US smokers and workers exposed to asbestos those who received supplements for 4-8 years were more likely to have language cancer than those who did not. Given these contradictory results, it seems unlikely that the intake of antioxidants in the form of supplements will help protect against heart disease or cancer. It seems that the interaction of antioxidants naturally present in foods is one that reduces the risk of serious diseases rather than one or two vitamins in large doses. It is also possible that some vitamins have properties that may be more important to health than their antioxidant action. Such as their ability to inhibit inflammation and the spread of cancer cells.
Therefore, it is important to include antioxidants in the diet taken from foods rather than from pills.
Color is the Key
Experts advise for years to eat 5 a day, meaning five servings of fruits and vegetables a day. Experts advise for years to eat 5 a day, meaning five servings of fruits and vegetables a day. Some fruits and vegetables are preferable to others. Yes, french fries are vegetables. But, if you count them as one of the 5 daily meals, you deprive yourself of valuable nutrients. The key to the benefits of Healthy Diet Combined with Fruit & Vegetables is the intake of a variety of these most days. There is no kind of fruit and vegetable that contains all the potent phytochemicals and other substances. Consume at least one portion of each of the following categories.
- Green leafy vegetables (lettuce, green cabbage, spinach, broccoli).
- Yellow or green fruits and vegetables (carrots, nectarines).
- Red fruits and vegetables (red peppers, tomatoes, strawberries).
- Citrus fruits (oranges, grapefruit, lemons, lemon juice).
The Value of Intense Colors
Look for fruits & vegetables in bright colors, dark green and deep orange, because some of the pigments help health. For example, lycopene, which is a tomato pigment, protects against prostate cancer. Lutein and zeaxanthin, found in green leafy vegetables, protect the eyes and degeneration of the spot but also the cataracts.
The favorite foods diet
There are many people who do not eat all that we mentioned. In modern times, many diets have been discovered with the foods we love. We recommend that you watch that video to get more information.