Human cells.The world health organization projects that by 2020 chronic disease will account for almost three out of every four deaths worldwide.chronic diseases in this regards include:
🔸 Heart Disease.
🔸 Chronic Respiratory Disease.
The most important question is how did we get here ? And what are the possible solutions to this scourge?
For every problem in life,there is always an avenue for a way out,this is the good news!the solution is here, and the solution is clear. The leading Health authorities agree that one of the keys to preventing disease and promoting health is through a diet rich in whole food nutrients found in fruits and vegetables.
🔹 What happen when we eat fruits and vegetables?
When we eat our fruits and vegetables,the phytonutrients in those plants may protect our cells from dangerous elements and pump up our immune system, research has pointed to the immune- boosting power of carotenoids,which are found in red, orange, yellow and deep green fruits and vegetables.
🔹 What do I get out of this fruits and veggies?
A diet rich in fruits and vegetables can lower blood pressure, reduce the risk of heart disease and stroke, prevent some Types of cancer,lower the risk of eyes and digestive problems and have a positive effect upon blood sugar, thereby helping to keep appetite in check,by eating non starchy vegetables and fruits such as apples, pears and green leafy vegetables, may even help to promote weight loss, because of their low glycemic load prevent blood sugar spikes.
🔹 Fruits & vegetables and their protection against various form of diseases.
🔸 Fruits and vegetables may help reduce both systolic and diastolic blood pressure (blood pressure).
The dietary approaches to stop hypertension Examined the effect on blood pressure of a diet that was rich in fruits and vegetables,and low-fat dairy products,the type that restricted the amount of saturated and total fat. The researcher found that people with high blood pressure who follow this diet reduce their systolic blood pressure,-the upper number of the blood pressure reading, by about 11 mmHg and their diastolic blood pressure,-the lower number,by almost 6 mm Hg.[*]
In the year 2014,a meta-analysis of clinical trials and observation studies found that the consumption of a vegetarian diet was associated with lower blood pressure.[*]
🔸A diet rich in fruits and vegetables may help reduce cardiovascular disease.
There is a strong evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke. In a large study involving 469,551 participants,it was found that a higher intake of fruits and vegetables is associated with a reduced risk of death from cardiovascular disease, with an average reduction on risk of 4% for each additional serving per day of fruits and vegetables.[*]
Green leafy vegetables such as lettuce, spinach,Swiss chard,and mustard greens were the most strongly associated with decreased risk of cardiovascular disease. cruciferous vegetable such as broccoli, cauliflower, cabbage, Brussels, sprouts, bok choy and kale, citrus fruits such as oranges lemons,limes and grapefruit-with their juices,also made important and significant contritions.[*]
🔸May help to reduce the risk of diabetes.
A study of over 2,300 Finnish men showed that fruits and vegetables most especially berries may reduce the risk of type 2 diabetes.[*]
Yet in another study of over 66,000 women in the nurses’ Health study,85104 Women from the nurses study II and 36173 men from the health professional follow-up study,all the participants were free of major chronic diseases,it was found that greater consumption of whole fruits, especially blueberries, grapefruit and apples was associated with a lower risk of type 2 diabetes. [*].
Similarly a study of over 70,000 female nurses aged between 38-63 years who were free of cardiovascular disease, cancer and diabetes, showed that consumption of green leafy vegetables and fruits was associated with a lower risk diabetes.
Research also Indicated that consumption of fruits juices may be associated with An increase risk among women.[*]
🔸May help support digestive Health.
Fruits and vegetables contain indigestible fiber which absorb water and expand as it passes through the digestive system,this calm the system of irritable bowel and by triggering regular bowel movements can relieve constipation.[*]
The bulking and softening action of insoluble fiber also decrease pressure inside the intestinal tract and may help prevent diverticulosis.[*],[*].
🔸May help to support vision.
Eating fruits and vegetables can also keep your eyes healthy and may help prevent two common aging-related eye diseases, cataracts and mascular degeneration, which can affect people above 65 years.[*],[*]
🔸May support in both to gain and to loss weight.
The data from the nurses Health studies and the health professional’s follow-up study show that women and men who increased their intakes of fruits and vegetables over a 24 year period were most likely to have lost weight than those who ate the same amount or those who decrease their intake. Berries,apples, pears,soy, and cauliflower were associated with weight loss, while starchier vegetables like potatoes,corn and peas were linked with weight gain.[*]
🔸 Fruits & vegetables and cancer disease.
Various health studies had shown what appeared to be a strong link between eating Fruits and vegetables and their protection against cancer.
Though the outcome varies from one research to another, while some shows a significant level of cancer reduction taking fruits and vegetables,some shows little or no reduction.
For example, data from cohort study have not consistently shown that a diet rich in fruits and vegetables prevent Cancer.
A metal – analysis of cohort studies found that a higher Fruit and vegetable intake did not decry the risk of death from Cancer.[*]
A More promising result shown that some type of fruits and vegetables may protect against certain cancers.A study by farvid and colleages followed a nurses health study II cohort of 90,476 premenopausal women for 22 years and found that those ate the most fruits during adolescent, about 3 servings a day, compared with those who ate the lowest intake, about o.5 servings a day, had 25% lower risk of developing breast cancer.
There was a significant reduction in breast cancer in women who had eaten higher intake of apples, bananas, grapes,and corn during adolescent,and orange and kale during early adulthood.no protection was found from drinking fruit juices at younger ages.[*]
Specific components of fruits and vegetables may also be protective against cancer.
For example,the health professional follow-up study suggest that tomatoes may help protect men against prostate cancer, especially the aggressively form of it,one of the pigments that gives tomatoes their red hue, lycopene, could be this protective effects. Several other reports had also demonstrated a link between tomatoes or lycopene and prostate cancer.
Carotenoids are compounds that the body can turn into Vitamin A, found in brightly colored raw fruits and vegetables, research suggests that foods containing carotenoid may protect against lung, mouth and throat cancer. Can boost the overall immune Functions by:
🔸 Enhancing immune response of white blood cell, the natural killer cells that help to fight foreign bodies thereby protecting us against harm.
🔸 Reducing the oxidation of cholesterol thereby promoting heart health.
🔸Boost the antioxidant level in the blood,for long-term cellular protection again free radical damage.
Until we meet again,see you on top.