Optimal - The Blog
April 7, 2023
Eating enough fruits and vegetables (F&Vs) is one of the most important things you can do to support your health and reduce your risk of chronic metabolic disorders, including heart disease, stroke, diabetes, and cancer.
For example, consuming a minimum of 11-13 ounces of (306-372 grams) of vegetables per day, compared to no vegetables, reduced the risk of several chronic conditions (Stanaway 2022), including:
- Esophageal cancer by 28.5%
- Hemorrhagic stroke by 15.9%
- Ischemic heart disease by 22.9%
- Ischemic stroke by 23.2%
- Type 2 diabetes by 26.1%
Consumption of at least five servings of F&Vs per day, i.e., 28 ounces (800 grams) is one of the most effective ways of preventing cardiovascular disease. Dark leafy greens, cruciferous vegetables, citrus fruits, and darkly-colored berries are especially healthful (Wallace 2020).
Eating at home tends to be associated with greater fruit and vegetable intake, as does adherence to a healthy pattern such as the Mediterranean Diet. Adding fruit for dessert and vegetables and herbs to sandwiches, soups, and salads are excellent ways to increase F&V intake. Keep things colorful to maximize nutritional value, but don't forget pale or white vegetables such as onions, garlic, and mushrooms can have extraordinary health benefits as well (Minich 2019).
Although not as popular these days, watercress is still a great companion to sandwiches and salads and sits at the top of the nutrient-density mountain (DiNoia 2014).
So, whatever you DO EAT, add fruits and vegetables to create a nutrition powerhouse.
Ultimately, the road to health is paved with fruits and vegetables... the road to disease is not!
References
Di Noia, Jennifer. “Defining powerhouse fruits and vegetables: a nutrient density approach.” Preventing chronic disease vol. 11 E95. 5 Jun. 2014, doi:10.5888/pcd11.130390
Minich, Deanna M. “A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for "Eating the Rainbow".” Journal of nutrition and metabolism vol. 2019 2125070. 2 Jun. 2019, doi:10.1155/2019/2125070
Stanaway, Jeffrey D et al. “Health effects associated with vegetable consumption: a Burden of Proof study.” Nature medicine vol. 28,10 (2022): 2066-2074. doi:10.1038/s41591-022-01970-5
Wallace, Taylor C et al. “Fruits, vegetables, and health: A comprehensive narrative, umbrella review of the science and recommendations for enhanced public policy to improve intake.” Critical reviews in food science and nutrition vol. 60,13 (2020): 2174-2211. doi:10.1080/10408398.2019.1632258
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