Reduce The Risk of Several Chronic Diseases

Today's article about veggies.

Sufficient evidence has been accumulated to show that consumption of fruit and vegetables reduces the risk of several chronic diseases such as cardiovascular disease, hypertension, cancer, diabetes and obesity.

Fruits and vegetables contribute to cardiovascular (heart) health through a variety of phytochemicals (antioxidants, bioflavonoids), folic acid, potassium and fiber they contain.

The World Health Organization considers that the evidence for fruits and vegetables as convincing to reduce the risk of developing cardiovascular disease (CVD).

You should take 400 to 500 grams of fruit and vegetables per day to reduce the risk of coronary heart disease, stroke and hypertension.

The results of large community studies have indicated that the scale of a diet rich in fruits and vegetables, combined with the intake of magnesium and fiber can reduce blood pressure levels.

One of the most important results of recent research in nutrition is a diet rich in fruits and vegetables protects against cancer.

There are many mechanisms by which fruits and vegetables are protective. Studies have shown that phytochemicals can prevent and stop cancer growth.

Some phytochemicals protect the body by preventing carcinogens (cancer-causing substances) from becoming active. Other phytochemicals interfere with the cancer cell formation process.

Several other studies have indicated that increased consumption of fruits and vegetables may reduce the risk of progression of impaired glucose tolerance to type 2 diabetes. The protective effect from fruits and vegetables against diabetes is usually observed in the presence of dietary fibre, especially with whole grains.

A significant inverse association between fruit or vegetable consumption and weight gain has also been reported, i.e. greater fruit and veggie consumption is associated with lower weight gain.

The mechanism for this association is uncertain. It may be because dietary fibre induces greater satiety, and thereby reduces food intake.

Healthy Eating Habit

Below about a healthy eating habits.

Children, visit the KEEP Cedar Mountain recently treated for malnutrition by the fourth grade students from Passiac County Community College Nursing Program.

In the third year nursing student Melissa Wendt, Martha Baez, Kelly Hart, Kayla and Shelly, under the guidance of their teacher Linda Siegrist, tips for teaching children about eating advice and guidance. They use the food pyramid as a visual aid, and each student turns over a range of foods, talk berbeza.

It's about the children in an interactive discussion ask the children to talk about their favorite vegetables, grains they eat and the importance of eating fruits, you also play some games and aktiviti associated with young children with the food pyramid.

The nursing staff offers students enter as the party of class assignment requiring them lectures both for the children after school programs, pengakap or pregnant women.

Vegetables, Fruits Rich in Color also Rich in Healthy Benefits

These about vegetables and fruit that rich in color also rich in health.

In honor of National Nutrition Month (March), the American Dietetics Association (ADA) has launched the “Eat Right with Color” campaign. National Nutrition Month began in 1973 as National Nutrition Week and grew to National Nutrition Month in 1980. In 2010, the USDA recommended that Americans focus their eating behaviors toward a plant-based diet. Eating a rainbow of colors has become the focus of this month’s campaign. As a rule of thumb, the brighter and more deeply colored fruits and vegetables contain higher levels of vitamins, minerals and antioxidants. Fruits and vegetables are generally low in calories and high in fibers (both soluble and insoluble). Pay attention to preparation, however. A deep-fried sweet potato is in the same category as a deep-fried onion ring.

Benefits of fruits and vegetables

Vegetables: Green-yellow-orange vegetables are sources of calcium, magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin C, vitamin A and vitamin K.

Dark leafy greens: Greens such as kale and spinach contain calcium, magnesium, iron, potassium, zinc and vitamins A, C and E

Cruciferous vegetables: These vegetables are members of the cabbage family and include broccoli, cauliflower, brussels sprouts, and cabbage. An October 1996 article published by the ADA stated that 70 percent of studies reviewed showed a correlation between increased consumption of cruciferous vegetables and protection against cancer.

Root vegetables: Some examples of root vegetables are carrots, beets, sweet potatoes or yams, radishes, parsnips, ginger and onions.

Fruit: Fruits provide fiber, vitamins and antioxidants.

Blue fruits: Fruits such as blueberries, blackberries, black grapes, mulberries, acai berries and chokecherries contain a polyphenolic compound called anthocyanins. This flavonoid offers potent antioxidant properties.

Olives: Olive oil is a preferable source of fat in comparison to vegetable oils, hydrogenated vegetable oils and animal fats. Olive oil is really just a cold-pressed fruit juice. Olive oil had a positive effect on blood cholesterol, and has been associated with cardio-protective properties.

Portion sizes

Fruits: The food pyramid suggests two to four servings of fruit per day. An example of a serving size of fruit would be:

• One medium apple, orange or banana

• 1/2 cup of chopped, cooked or canned fruit

• 3/4 cup of fruit juice

Vegetables: The food pyramid suggests three to five servings of vegetables per day. An example of a serving size of vegetables would be:

• 1 cup of raw leafy vegetables

• 1/2 cup of other vegetables, cooked or raw

• 3/4 cup of vegetable juice

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