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ROLE OF FRUITS AND JUICES IN DIET

ROLE OF FRUITS AND JUICES IN DIET

What are fruits and vegetables?

 

Fruits and vegetables are different groups of plant food that vary greatly in their content of fibers, nutrients and energy. They are universally promoted as healthy diet servings. fruits and vegetables supply dietary fiber, and fiber intake is linked to lower incidence of cardiovascular disease and obesity. Fruits and vegetables also supply vitamins and minerals to the diet and are sources of phytochemicals that function as antioxidants, phytoestrogens, and anti-inflammatory agents and through other protective mechanisms. The importance of fiber for the normal function of the digestive system has been long appreciated. Hippocrates is quoted as stating that “whole meal bread makes larger feces than refined bread.”

 

Importance of fruit in weight management

 

As the prevalence of overweight and obesity is rising it has become important for us to find out the mean to prevent it and our vegetables and fruits plays exactly same role. Regular consumption of fruits lead to avoidance of caloric dense foods during snack time and also lead to feeling of fullness forcing us to eat less amount of carbohydrate rich foods.

 

Importance of fruits and vegetables in prevention of chronic diseases

 

Both fruits and vegetables are rich sources of fiber both soluble and insoluble fibers. It has been seen that person who are on rich sources of fiber, are less prone for cardiovascular disease. They have decrease chances of diabetes and also even if they are diabetic they have decrease chances of worsening of disease. Fibers also reduces chances of hypertension and constipation. It is also said that they also decrease chances of certain cancers however that is not proven conclusively.  It is recommended that we should eat at least 14 g of fibers per 1000 kcal we take and this can be only fulfilled by taking good amount of fruits and vegetates.

 

Other than fibers they are also rich sources of vitamins, minerals and antioxidants. These components of fruits and vegetables helps us in fighting day to day stress and inflammation happening in our body and make us healthy by preventing chronic diseases.

 

Effect of  fruit and vegetables on immune system

 

A weakened immune system increases the incidence of virus and bacterial invasion, issues such as skin disorders, delayed wound healing, upper respiratory infections, aging and chronic illness. Eating more fruits and vegetables as part of a healthy diet is an important key to help boost immune health.

 

How much to be taken daily

 

At least five kind of vegetables and two kind of fruits should be taken on daily basis.

 

Things to remember

 

  • Fruits and vegetables contain important vitamins, minerals and plant chemicals. They also contain fiber.
  • There are many varieties of fruit and vegetables available and many ways to prepare, cook and serve them.
  • A diet high in fruit and vegetables can help protect you against cancer, diabetes and heart disease.
  • Eat five kinds of vegetable and two kinds of fruit every day for good health.
  • When buying and serving fruit and vegetables, aim for variety to get the most nutrients and appeal.

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