Protective Foods

Fruits and vegetables can help to protect us from serious disease.

Cardiovascular Disease and Stroke

28 human studies conducted in the US in 1997 concluded that higher intakes of fruit and vegetables helped to provide a protective effect against heart disease. More recent studies suggest that the presence of antioxidant phytochemicals (eg bioflavonoids and carotenoids)  and antioxidant vitamins including vitamins C and E may reduce the risk of cholesterol.

Foods rich in beta-carotene, including leafy green vegetables such as spinach carrots and broccoli, as well as yellow fruits like mangoes and melons, are believed to be particularly beneficial. Green leafy vegetables are also an important source of folate which is also shown to have a positive benefit in reducing blood levels of homocysteine, a possible risk factor for coronary heart disease.

Hypertension

Fruits and vegetables are important to our intake of potassium and magnesium, which contribute to lower blood pressure. Trials have indicated that the intake of high levels of fruit and vegetables over an eight week period, contributed to a reduction in blood pressure among those with hypertension. In a study of women in the US, lowered blood pressure was found to be associated with larger intakes of fruit and vegetables.

Cancer

Fruits and vegetables help to protect us from a variety of cancers. Various studies have shown the rate of prevention to be:

• ‘convincing’ for cancers of the mouth, pharynx, oesophagus, stomach, colon, rectum and lung;
• ‘probable’ for the larynx, pancreas, breast and bladder; and
• ‘possible’ for the ovaries, cervix, endometrium, thyroid, liver, prostate and kidney

Cataract and Macular Degeneration of the Eye

Adults with low levels of vitamins C and E are believed to be at greater risk of developing both cataracts and degeneration of the macular, leading to acute blindness. Fruit and vegetables, along with eliminating smoking, have been shown to have a protective effect.

Go for 2 and 5!

Health experts recommend we eat 2 serves of fruit and 5 serves of veggies a day. If you want to know more about Go for 2 and 5, check out this link for more information.