The Nutrition Source

Vegetables&Fruits

1. A fruit is the mature ovary of a plant. So a tomato is botanically a fruit but is commonly considered a vegetable. According to this definition squash, pepper and eggplants are also fruits. Then there are seeds such as peas which are also considered vegetables

The Nutrition Source

Vegetables And Fruit

• vegetables and fruits are an important part of health diet,and variety is as important as quantity
• No single fruits or vegetables provides all of the nutrients you need to be healthy.Eat plenty everyday

Eat a variety of types and colors of produce  in order to give your body the mix of nutrients it needs. Try dark leafy greens; brightly colored red, yellow and orange vegetables and fruits; and cooked tomatoes.

Eat more vegetables and fruits each day

1. Keep fruit where you can see it. That way you’ll be more likely to eat it.

2. Explore the produce aisle and choose something new. Variety is the key to a healthy diet.

3. Skip the potatoes. Choose other vegetables that are packed with more nutrients and more slowly digested carbohydrates.

4. Make it a meal. Try cooking new recipes that include more vegetables. Salads and stir fries are two ideas for getting tasty vegetables on your plate.

Vegetables,Fruits and diseases

Blood Pressure

• The Dietary Approaches to Stop Hypertension (DASH) study (4) examined the effect on blood pressure of a diet that was rich in fruits, vegetables, and low-fat dairy products and that restricted the amount of saturated and total fat. The researchers found that people with high blood pressure who followed this diet reduced their systolic blood pressure (the upper number of a blood pressure reading) by about 11 mm Hg and their diastolic blood pressure (the lower number) by almost 6 mm Hg—as much as medications can achieve.

Diabetes

Some research looks specifically at whether individual fruits are associated with risk of type 2 diabetes. While there is not an abundance of research into this area yet, preliminary results are compelling.

• In a study of over 66,000 women in the Nurses’ Health Study, 85,104 women from the Nurses’ Health Study II, and 36,173 men from the Health Professionals Follow-up Study who were free of major chronic diseases, findings suggested that greater consumption of whole fruits – especially blueberries, grapes, and apples – is associated with a lower risk of type 2 diabetes.

Gastrointestinal health

• Fruits and vegetables contain indigestible fiber, which absorbs water and expands as it passes through the digestive system. This can calm symptoms of an irritable bowel and, by triggering regular bowel movements, can relieve or prevent constipation. The bulking and softening action of insoluble fiber also decreases pressure inside the intestinal tract and may help prevent diverticulitis. 

Top Two Reasons To Eat Fruits and Vegetables

1. Color and Texture

• Fruit and veggies add color,texture...and appeal...to your plate.

2. Convenience

• Fruits and vegetables are nutritious in any form- fresh, frozen,canned,dried and 100% juice, so they're ready when you are!