THE HEALTH VALUE OF FRUITS AND VEGETABLES

Heart Disease

Research from the United States, United Kingdom, and The Netherlands suggests that the role of fruits and vegetables in preventing heart disease is a protective one. Risk reduction was estimated as high as 20 - 40 percent among individuals who consumed substantial amounts of fruits and vegetables. People who were already diagnosed with coronary heart disease were able to reduce blockage modestly through exercise and an extremely low-fat, vegan-like diet rich in fruits and vegetables.

Cancer

A review by the World Cancer Research Fund and the American Institute for Cancer Research concluded in 1997 that “diets containing substantial and varied amounts of fruits and vegetables could prevent 20 percent or more of all cases of cancer.” The strongest evidence relates to stomach and lung cancer. Other areas that show convincing results are the mouth, pharynx, esophagus, colon, and rectum. Studies involving patients who were taking dietary supplements

in place of fruits and vegetables were ended early due to a higher mortality rate among the supplement users. Researchers concluded that dietary supplements do not have the same positive effects as eating real fruits and vegetables.

Diverticulosis

Diets that are high in insoluble fiber may offer the best protection against this disease. Fruits and vegetables are high in cellulose—a type of insoluble fiber.

Stroke

Five studies have reported that high fruit and vegetable intake can reduce the risk of a stroke by up to 25 percent.

Hypertension

A 1997 study of 459 men and women found a high intake of fruits and vegetables could lower blood pressure in individuals with either high or normal blood pressure. The experimental diet included 8 - 10 daily servings of fruits and vegetables combined as well as low-fat dairy products.

Birth Defects

Folate helps prevent birth defects such as spina bifida. Fruits and vegetables such as oranges,

spinach, broccoli, and dried beans are good sources of folate. Although no specific studies

have examined fruit and vegetable intake and neural tube defects, scientists estimate that half

of all neural tube defects could be prevented if women were consuming adequate folate.

Cataracts

Delayed development of cataracts is another beneficial effect of fruits and vegetables as indicated by some epidemiological reports. A fivefold reduction in cataract risk was found for

individuals who consumed a minimum of 1 ½ servings of fruits and vegetables each day. Carotenoid- rich fruits and vegetables containing zeaxanthin and lutein proved the most beneficial because not all carotenoids offer equal protection. Examples of fruits and vegetables that contain lutein and zeaxanthin are spinach, collards, kale and sweet corn. Supplements of beta-carotene did not reduce cataract risk.

Diabetes

Diets that are high in fiber may be able to help in the management of diabetes. Soluble fiber delays glucose absorption from the small intestine and thus may help prevent the spike in blood glucose levels that follow a meal or snack. The long-term effect may be insignificant, however, due to the many other factors that affect blood glucose.