Multi-scale study, a survey of 60 scientific studies conducted over the years about the importance of fruit and vegetable consumption, found an inverse association between increased consumption of fruits and vegetables and mortality. The finding was particularly evident in cases of death due to heart disease and blood vessels. So what is the ideal amount for eating fruits and vegetables a day to live better, to extend life and reduce the mortality rate?
The importance of fruit and vegetable intake physical health
Consumption of fruits and vegetables is a healthy diet and sensible. Fruits and vegetables contain vitamins, minerals, fiber and phytochemicals. Phytochemicals, are they not the color pigments that give fruit, role of antioxidants. They neutralize harmful substances (oxidants) that cause damage to body cells. Oxidative, called free radicals, our bodies come every day in a variety of ways: sun exposure, smoking, stress, environmental pollution. They eat fruits and vegetables helps to prevent chronic diseases such as heart disease, cancer, hypertension, type 2 diabetes and more.
Power point – five colors of vegetables and fruits every day
Each color has its own pigment, any pigment uniquely important role in the health of our bodies. Red color, lycopene, found in tomatoes, watermelon, red pepper and more important role in protecting the cardiovascular and cancer risk reduction. Orange, beta-carotene, which is, for example, carrots, squash and sweet potatoes, is a source of vitamin A – is of great importance for skin health and vision and is an antioxidant powerful. The green color comes from chlorophyll in green leaves like lettuce, spinach and parsley, and is increasingly important for eye health, helps protect heart health and reduces the risk of cancer. White, sulfur-containing compounds called “natural remedies”, found in onions, garlic, leeks, kohlrabi and more. It helps to balance blood sugar levels, anti-inflammatory and reduces blood pressure levels. And purple, anthocyanins, found in cabbage, purple carrots, eggplant, etc., is an antioxidant which can also induce your period and fight against aging.
What is the ideal amount of daily consumption of fruits and vegetables?
The study states that the daily consumption of five fruits and vegetables during the day reduces the risk of death:
Studies mortality, for whatever reason, have found that daily consumption of one serving of fruit or vegetables accompanied by a decrease of 8% mortality rate, and the rate fell even further with two doses or three doses per day, respectively, to five servings of fruit or vegetables a day most of the drop generating 26% risk of death.
When the researchers examined the mortality rates from heart disease and blood vessels, is that
To all consumption of fruit or vegetable was accompanied by a decline of about 4% risk of death, until the consumption of five portions. While death rates due to malignant disease, not found a statistically significant association between fruit and vegetable intake and decrease in these rates, and it is possible that this is due to the effects of different foods on different types of malignancies. Which fruits and vegetables recommended for consumption, and how to implement the recommendations?
• diverse – this is the keyword. Because each color has its own nutritional benefit that protects the body, it is important to consume a variety of fruits and vegetables daily variety of colors: red, orange, green, white and purple.
• prepare – wash, cut, beautifully served and eaten. Form and manner of filing a decisive influence on our priorities and preferences of our children.
• grant habits – in the family is important to instill habits from an early age and give a personal example for children.
• explain and games – children are curious, like an explanation. The more they know and understand that even the Japanese, and therefore it is important to teach them the importance of eating fruits and vegetables in their growth and development. Games proper nutrition, is a pleasant way to pass messages and learning a pleasurable and enjoyable.