We all know that veggies and fruit are good for us. But did you know that they can help keep you from getting sick?
New study from Italy, published in the journal Foods, backs up the idea that eating lots of fruits and vegetables can help keep us healthy and prevent diseases like heart disease, cancer, diabetes, and even bone problems.
Let’s talk about what the scientists found and why these natural wonders should be a big part of your next meal.
Why Fruits and Vegetables Matter
Fruits and veggies are full of fiber, vitamins, minerals, and other nutrients that your body needs. Also, they have special chemicals in them called antioxidants that help keep your body safe from chemicals that are bad for it.
To stay healthy, the World Health Organization (WHO) says you should eat at least 400 grams of fruits and veggies every day. That’s about five servings.
How Fruits and Vegetables Protect You
1. Heart Health
One of the most important health problems in the world is heart disease. People who eat a lot of fruits and veggies are less likely to have heart attacks, strokes, and other problems with their heart.
This is because the nutrients in vegetables and fruits keep your blood vessels healthy and lower your blood pressure.
2. Lower Cancer Risk
Some types of cancer are also less likely to happen if you eat fruits and veggies. On the other hand, eating more vegetables might help keep you from getting cancer of the esophagus, mouth, or larynx. Leafy greens, on the other hand, may lower the risk of getting breast and bowel cancer.
3. Helps Control Diabetes
Fruits and veggies help keep blood sugar levels in check with their natural sugars and fiber. Researchers found that eating apples, blueberries, and grapes can make you less likely to get type 2 diabetes.
But be careful with fruit drinks. Because they have a lot of sugar, they can sometimes make the risk higher.
4. Healthy Bones
To stay busy and avoid breaking bones as we age, we need strong bones. A research study found that people who eat lots of fruits and veggies are less likely to get osteoporosis and break bones.
5. Fights Inflammation
Health problems like heart disease, cancer, and diabetes can be caused by inflammation in the body. Eating lots of fruits and veggies can help lower inflammation and keep your body healthier over time.
What Science Says About Serving Sizes
The researchers found that the best amount of fruits and veggies to eat every day is five servings. The amount that can be served is an apple, a handful of baby carrots, or a bowl of salad.
To be healthy, you should eat three servings of veggies and two servings of fruit every day.
Challenges in Eating Enough Fruits and Vegetables
A lot of people don’t eat enough fruits and veggies, even though they know they’re good for them. A study in Europe found that only 12% of people eat the five pieces of fruits and vegetables every day. One reason could be how much fresh food costs and how easy it is to get.
The researchers think that states should make it easier for people to eat more vegetables and fruits. In order to make fresh food more accessible, they also suggest making it cheaper and improving supply lines.
Tips to Eat More Fruits and Vegetables
- Make Smoothies: Blend your favorite fruits and leafy greens for a tasty drink.
- Snack on Veggies: Keep carrot sticks and cucumber slices ready for quick munching.
- Add to Meals: Toss some veggies into your pasta or sandwich.
- Be Colorful: Include different colored fruits and veggies to get a variety of nutrients.
- Grow Your Own: If you have space, try growing easy vegetables like tomatoes and herbs.
The Importance of More Research
The study shows that even though it is clear that eating fruits and veggies is good for you, more research is needed. Scientists want to learn more about which fruits and veggies are best for us and how much of each we should eat.
Final Thoughts
It’s not enough to eat fruits and veggies to stay slim or look good. The goal is to keep your body healthy and avoid getting major illnesses. Every bite of an orange, an apple, or a bowl of fresh salad is good for you.
If you’re not sure what to eat, remember that the bright foods found in nature can make a big difference in your health. Eat smart, stay healthy, and enjoy fruits and veggies every day.
