The vitamins and minerals found in fruits and vegetables can be used to protect against certain diseases. The World Health Organization recommends that adults consume at least five portions of fruits or vegetables per day. Most people don't get the recommended intake. There are many healthy options to increase the amount of produce in your diet.
Fruits and vegetables are also excellent sources of dietary fibre. This nutrient is important to prevent constipation, keep the digestive tract healthy, and reduce the chance of developing bowel cancer. Additionally, dietary fiber has been proven to lower the risk of stroke and cardiovascular disease.
Vitamins, minerals, and other nutrients are required for a wide range of functions within the body. Vitamin C, for example, is vital for the repair and maintenance of tissues such as blood vessels, skin, wounds, and hair. Vitamin C also plays a key role in the production of collagen, which is important for the health of bones and joints. Potassium is also important for regulating blood pressure. All these nutrients work together to prevent chronic diseases. A Kushi Institute study showed that vitamin A levels dropped by 30% in twelve fresh vegetables.
Numerous studies have shown a lower rate of cardiovascular disease, heart disease, and other chronic diseases when you eat a high-quality diet. You can lower your stroke risk by increasing your vegetable and fruit consumption.
Fruits and vegetables contain other important nutrients, in addition to folate and vitamin C. Antioxidants, which are important nutrients, can protect your body from oxidative stress. Iron is an important nutrient. This nutrient aids the production red blood cells, and fights freeradicals. Potassium is also high in many vegetables and fruits.
One study showed that women who consume the most fruits, vegetables, and meats are less likely to suffer from cognitive decline. Researchers studied 13,388 women over two years. It found that those who ate more than three servings of fruit and vegetables had less cognitive decline than those who ate fewer than two servings.
Vegetables are rich in phytochemicals, which may interact in different ways. Certain plant chemicals can also help protect against certain types cancers. For example, carotenoids are found in leafy greens and may reduce the risk of macular degeneration. They also contain the compound sulforaphane that may protect against certain kinds of cancer.
Vitamin A (and K) are also present in certain vegetables and fruits. Vitamin A is an anti-oxidant that supports vision health and reproductive health. Vitamin K is essential for blood clotting. Besides, many vegetables are rich in potassium, which can help to regulate the blood pressure.
Some researchers have discovered a link between vegetables and cancer. But it's not clear if it's causal. Some studies show that vegetable and fruit intake has an inverse relationship with cancer risk. Other studies have found no such relationship.
FAQ
What is the difference of a virus from a bacteria?
A virus is an organism microscopic that can't reproduce outside its host cells. A bacterium, a single-celled organism, reproduces by splitting into two. Viruses are small, around 20 nanometers in size. Bacteria are much larger, at 1 micron.
Viruses can spread from contact with bodily fluids that are infected such as saliva, urine or semen. Bacteria can easily be spread from direct contact to contaminated objects and surfaces.
Viral infections can be transmitted through skin cuts, scrapes and bites. They can also be transmitted through the eyes, nose, mouth, ears, vaginal, rectum, and anus.
Bacteria can get into our bodies through cuts, scrapes and burns, insect bites, or other skin breaks. They may also come into our bodies through food, water, air, soil, dust, or animals.
Both viruses and bacteria can cause illness. Viruses cannot multiply in their host cells. So they only cause illnesses when they infect living cells.
Bacteria can cause illness by multiplying in the body. They can infiltrate other parts of the body. We need antibiotics to get rid of them.
What is the problem?
BMI is the acronym for Body Mass Index. It measures body fat based upon height and weight. BMI is calculated using the following formula:
Weight in kilograms divided with height in meters.
The result is expressed using a number from 1 to 25. A score of 18.5 indicates that you are overweight and a score of 23 indicates that you are obese.
A person who is 100kg and 1.75m tall will have a 22 BMI.
What are the 10 best foods to eat?
The top 10 best foods are:
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Avocados
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Berries
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Broccoli
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Cauliflower
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Eggs
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Fish
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Grains
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Nuts
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Oats
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Salmon
How can I reduce my blood pressure
Find out the causes of high blood pressure first. You must then take steps towards reducing the problem. These could include eating less salt and losing weight if needed, as well as taking medication if necessary.
Also, make sure to get enough exercise. Walking is a great alternative if you don't have the time or energy to exercise regularly.
If you are unhappy about how much exercise you do, you might consider joining a fitness club. You will probably join a gym that is open to other people with similar goals. It's much easier to follow a routine if someone is with you at the gym.
Statistics
- Extra virgin olive oil may benefit heart health, as people who consume it have a lower risk for dying from heart attacks and strokes according to some evidence (57Trusted Source (healthline.com)
- According to the 2020 Dietary Guidelines for Americans, a balanced diet high in fruits and vegetables, lean protein, low-fat dairy and whole grains is needed for optimal energy. (mayoclinichealthsystem.org)
- In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake. (who.int)
- This article received 11 testimonials and 86% of readers who voted found it helpful, earning it our reader-approved status. (wikihow.com)
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What does "vitamin" actually mean?
Vitamins are organic compounds found naturally in food. Vitamins help us absorb nutrients from foods we eat. Vitamins are not made by the body, so they must be obtained through food.
There are two types of vitamins: water soluble and fat soluble. Water-soluble vitamins dissolve quickly in water. These include vitamin C (thiamine), Vitamin B1 (riboflavin), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6 (pyridoxine), Vitamin C, B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), and Vitamin B6 (pyridoxine). Fat soluble vitamins are stored in the liver and fatty tissue. You can find vitamin D, E K, A and beta carotene as examples.
Vitamins can be classified by their biological activity. There are eight main types of vitamins:
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A - Essential for healthy growth and health maintenance.
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C – essential for proper nerve function.
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D - necessary for healthy bones and teeth.
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E - Required for good vision, reproduction.
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K - Essential for healthy muscles and nerves.
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P - Vital for strong bones and teeth.
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Q - aids digestion and absorption of iron.
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R - Required for red blood cell production
The recommended daily allowance (RDA), for vitamins, varies based on gender, age, and physical condition. The U.S. Food and Drug Administration has established the RDA values.
For example, the RDA for vitamin A is 400 micrograms per dayfor adults 19 years or older. Pregnant mothers need 600 micrograms a day to ensure fetal growth. Children ages 1-8 require 900 micrograms per day. Infants below one year of age need 700 micrograms daily. But, between 9 months to 12 months of age, the amount drops to 500micrograms per days.
Children between the ages of 1-18 need 800 micrograms per daily for obesity, while those overweight require 1000 micrograms. To meet their nutritional needs, children underweight and obese need 1200micrograms.
Children 4-8 years old with anemia will need 2200 mg of vitamin D daily.
2000 micrograms is the minimum daily intake for general health in adults older than 50 years. Mothers who are pregnant, nursing, or have a high nutrient need will require 3000 micrograms a day.
Adults over 70 require 1500 micrograms each day, since they lose approximately 10% of muscle mass each decade.
Women who are pregnant and lactating need more nutrients than the RDA. Pregnant and breastfeeding women require 4000 micrograms each day during pregnancy and 2500 Micrograms each day after birth. Breastfeeding moms need 5000 micrograms per daily when breastmilk production occurs.