The Importance of Fruits and Vegetables

12 Reasons to Eat Fruit & Vegetables

1. Good for Satiety

2. High in Polyphenols

3. Great source of Fiber

4. High in minerals

5. Assistance in weight loss

6. Address vitamin deficiencies

7. Helps with blood pressure

8. Helps blood sugar regulation

9. Contributes to improvement's in vision

10. Reduces heart disease and stroke risk

11. Help prevents some cancers

12. Improves digestion

Polyphenols

Polyphenols are the largest group of antioxidants They’re known for their ability to scavenge free radicals and donate hydrogen atoms, electrons, and metal cations.

Studies show that specific polyphenols may increase thermogenesis and energy expenditure, in addition to decreasing inflammation and oxidative stress in general, thereby facilitating weight loss.

Oxidative stress is a primary driver in the development of cardiovascular disease (CVD).

Polyphenols also increase the production of nitric oxide (NO), which in effect widens the highways through which red blood cells travel which lowers stroke risk.

Other notable effects include lowering of LDL cholesterol, raising of HDL cholesterol, and beneficial effects on blood pressure.

Flavonoids, particularly anthocyanins found in berries, can cut the risk of type 2 diabetes by decreasing the post-prandial insulin response and improving insulin secretion and sensitivity. Its speculated that they do this by inhibiting the digestion of carbs, along with slowing intestinal glucose absorption. They also stimulate insulin secretion and modulate the liver’s release of glucose, while also triggering advantageous gene expression and cell signaling pathways.

Polyphenols also promote other cell defense systems, as well as modulate cell cycle signaling (pathways that control cell proliferation). Numerous studies confirm that a high flavonoid intake is related to a lower incidence of cancer, particularly those of the colon, lung, and stomach.

The antioxidant properties of various polyphenols improve brain health and brain function. They protect brain cells from being damaged, improve “synaptic plasticity” (thus allowing neurons to talk to each other more easily), and reduce the accumulation of neuropathological proteins (those implicated in diseases like Alzheimer’s, Parkinson’s, ALS, etc.).

Top fruits/Vegetables in terms of nutrient density and/or satiety

• Berries: Nutrient density, satiety/low calories

• Avocado: Nutrient density

• Kiwi: Nutrient density

• Pomegranate: Nutrient Density

• Watermelon: Satiety

• Leafy greens: Nutrient Density, satiety

• Potatoes: Nutrient Density, satiety

• Cruciferous vegetables: Nutrient density, satiety

• Garlic: Nutrient density

How to Eat More Fruits and Vegetables

• Add to stir fry or wraps

• Add to soups

• Dunk in healthy dips

• Make them into stir fry

• Season and roast them

• Blend into smoothies

• Make into salads

• Add to cereal or pancakes

• Bring it with you in ziploc bags

Worries

Anti-nutrients in vegetables: Unless you have specific deficiencies do not worry about phytates, oxalates etc. Some like phytic acid have health benefits! The body is well capable of dealing with it and the pros vastly outweigh the cons

Organic craze: Organic isn't necessary and "organic: pesticides are allowed to be used . If you want to avoid pesticides, wash the skin in vinegar . For foods where you don't consume the skin, no need to worry.

Different people have sensitivities to the certain fruits or veggies. You can find alternative foods with a similar nutrient profile, juice them, steam them or use greens powders or supplements.

References

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