Try to eat a variety of veggies each week, including servings from the various groups: leafy greens, red and orange veggies, starchy vegetables, beans and peas. Fruits and vegetables are primary sources of the vitamins, minerals, antioxidants and fiber that people need to maintain healthy weights and reduce the risk of several chronic conditions, including high blood pressure, high cholesterol, stroke, diabetes, cancer and heart disease.
All fruits and veggies have beneficial nutrients, and different colors tend to contain different phytonutrients, so it's best to eat a wide variety. Need to eat more fruits and veggies? There are simple ways to add some to your diet without making huge changes.
Consider packing single pieces of fruit, such as apples or bananas, as snacks to munch on at work. For recipes, use canned or frozen produce when fresh isn't available. To get a bunch of fruits and veggies at a time, blend them together into a smoothie that you can take on the go.
Get Bicycling All Access for the latest cycling news and health tips! Those in the study who consumed at least five servings had a percent lower risk of death from all causes, and that was particularly notable with respiratory disease, coming in at 35 percent lower risk of death from a condition like chronic obstructive pulmonary disease COPD. In the research, not all fruits and vegetables were considered the same. But does that mean eating more than five servings of these good-for-you picks is a bust?
Not exactly, according to Wisconsin-based dietitian Kara Hoerr, M. Another factor not covered in the study is that people who eat higher amounts may be consuming excess calories overall, which on its own could scuttle some health benefits, added Boston-based dietitian Erin Kenney, M. However, she told Bicycling , there is a threshold effect to some degree. Even with that, though, she recommends leaning on the higher end because the amount of fiber is hugely beneficial, particularly for a healthy gut microbiome.
My Fitness Pal has more than 5 million foods in its database, making tracking your meals and calories hassle-free. Google Play. Lose It gives you three ways to track your meals: adding items from its database, scanning barcodes, and taking photos.
The researchers were unable to look at the potential benefits of eating more than grams per day, since this was the high end of the range across the studies they analyzed. Are some fruits and vegetables better than others? The authors were able to identify certain types that may reduce the risk of specific diseases. For example, apples and pears; citrus fruits; salads and green leafy vegetables such as spinach, lettuce and chicory; and cruciferous vegetables such as broccoli, cabbage and cauliflower may all help in the prevention of heart disease, stroke, and early death.
The analysis also showed that green vegetables, such as spinach or green beans; yellow vegetables, such as peppers and carrots; and cruciferous vegetables may help reduce cancer risk. Aune says that there are several potential mechanisms that could explain why fruits and vegetables appear to have so many protective health benefits.
For instance they contain many antioxidants, which may reduce DNA damage , and lead to a reduction in cancer risk. Research has also shown that compounds called glucosinolates in cruciferous vegetables, such as broccoli, activate enzymes that may help prevent cancer. Additionally, fruits and vegetables may have a beneficial effect on the naturally occurring bacteria in our gut.
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