Eat
5-A-Day for Good Health
There continues to be evidence that shows links between a decrease in the risks
for cancer, heart disease, diabetes and other chronic illnesses and the
consumption of fruits and vegetables. Fruits and vegetables are rich in
antioxidants which prevent cellular damage that can lead to two killers,
heart disease and cancer. It is thought that up to 40 percent of cancers
may be reduced by diets that are abundant in fruits and vegetables. Two
antioxidants in particular, Vitamin E and C, appear to neutralize cancer-promoting
nitrosamines, by-products of nitrates and nitrites, which are abundant
in processed meats. In addition, hypertension, which affects approximately
one quarter of the adult population, can be reduced in individuals who
consume eight to ten fruits and vegetables daily. Diabetics and individuals
with impaired glucose tolerance can control blood sugar levels by including
fresh fruits and vegetables which are rich in soluble fiber, in their diets
A diet abundant
in fruits and vegetables can also help fight other diseases.
Potassium, and magnesium are two minerals found in plant
foods which may preserve bone mineral density thus reducing
an individual's risk for osteoporosis. Diverticulosis which
can result in intestinal polyps affects one third of Americans
over the age of 50 and can be greatly reduced in individuals
who eat fiber-rich fruits and vegetables. Lastly, women
who consume diets rich in folate which is found in green
leafy vegetables, orange juice and fortified grain products
can greatly reduce the possibility of having children with
neural tube defects.
Eating five
or more servings each day of fruits and vegetables can
improve your health and possibly protect you from chronic
diseases. It really is not the difficult to get 5-A-Day
and the following tips can help:
Nutrition
Action Plan for Fitting in 5-A Day
- Start your
day with a glass of juice and a bowl of cereal with fresh
fruit.
- Enjoy a
cup of vegetable soup along with your sandwich at lunch.
- Take an
extra piece of fruit with you to class or work as a mid-afternoon
snack.
- Sip on
a fresh fruit smoothie instead of soda.
- Eat a salad
every day packed with lots of raw vegetables and leafy
greens.
- Eat a vegetarian
meal once a week.
- Indulge
in a frozen yogurt sundae topped with fresh fruit and
chocolate sauce.
- Add fresh,
frozen, or canned vegetables to casseroles, soups, and
other entrees.
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