The Effects of Fruits & Vegetables on Health

The National Institutes of Health and the United States Department of Agriculture recommend a minimum of five servings, or 400g, per day of fruits and vegetables (excluding potatoes and starchy tubers) combined. Many people who follow this recommendation reap the benefits and gain a healthier and stronger body.

Type 2 Diabetes

Soluble fiber found in vegetables and fruits help maintain blood glucose levels in people suffering from type 2 diabetes by delaying the absorption of glucose from the small intestine after a meal or snack. Avoid fruits and vegetables with high sugar or carbohydrate contents. Nectarine, kiwi, peaches and grapefruit are some examples of fruits low in sugar content, but high in fiber and antioxidants.

Cardiovascular Diseases

Vegetables and fruits can help reduce the risk of heart diseases. According to Iowa State University Extension, individuals who consumed substantial amounts of fruits and vegetables reduced their risks by 20 to 40 percent compared to those who did not eat fruits and vegetables regularly. A diet that is rich in vegetables and fruits, along with regular exercise, reduced blockage on people who suffer from coronary heart diseases. Pectins found in vegetables and fruits can lower cholesterol levels by increasing fecal excretion of cholesterol and bile acids. Garlic and garlic extracts reduce cholesterol and triacylglycerol concentrations in a variety of conditions.

Blood Pressure

A low-fat diet combined with higher intakes of dietary fiber found in fruits and vegetables can help reduce blood pressure. According to the American Journal of Clinical Nutrition, replacing animal products with vegetable products in vegetarian-diet trials reduces blood pressure in individuals with hypertension.

Cancer

A research conducted in 1997 by the World Cancer Research Fund and the American Institute for Cancer Research showed that incorporating substantial amounts of fruits and vegetables can help prevent cancer. High concentrations of antioxidants, such as flavonoids, found in vegetables and fruits can inhibit the growth of cancer cells. In a research conducted by Najla Guthrie, Ph.D., president of KGK Synergize Inc., in collaboration with the USDA, showed the effects of 22 flavonoids on growth of prostate, lung, colon and skin cancer cells in laboratory dishes. Tangeretin and nobiletin, which are two flavonoids found in citrus fruits, can inhibit growths of cancer cells and are most effective inhibitors in human prostate cancers.

Weight

High soluble fiber found in vegetables and fruits help people to lose weight by speeding up digestion. Vegetables and fruits have low calorie content; therefore, incorporating them in your daily diet will also help prevent obesity.

Pregnancy

Vegetables and fruits containing folate, also known as folic acid, can help prevent birth defects such as spina bifida. Broccoli, oranges, spinach and dried beans are excellent sources of folate. According to Iowa State University Extension, half of the neural birth defects are preventable if pregnant women consumed more folate.