It is common to hear recommendations on the consumption of healthy foods as part of everyday life. However, have you ever wondered what fruit and vegetables are for us? We explain why it is extremely important that you include them in your daily diet.
From a general vision, it is known that the consumption of this type of food brings very great benefits to health. Fruits and vegetables have antioxidant, anti-inflammatory, and in some cases, anticancer effects. Although, one of its most beneficial properties is that these foods help to a great extent to prevent cardiovascular diseases.
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What are fruits and vegetables used for?
According to the WHO, the intake of fruits and vegetables in the daily diet can reduce the risk of developing some non-communicable diseases. These included heart disease and some types of cancer.
In addition, if they are combined with the right foods, that is, low in fat and sugar, they can also help prevent and reduce the risk of obesity. Another great enemy of healthy life
High nutrient content
They have a high content of vitamins and minerals, which help us keep the body in a healthy state. Thus, you will be better prepared to face the dreaded oxidation. Despite the fact that this is a natural process of the body and that thanks to it we age, factors external to the biological clock such as stress and a poor diet can contribute to the oxidation of cells and with this disease appear.
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The nutrition and bromatology expert, Rubén López Nicolás from the University of Murcia, argues that consuming fruit and vegetables «keeps us young for longer, healthier, because the body is capable of more quickly neutralizing the external damage to which we submit to daily».
In addition to this, they are also rich in dietary fiber and a whole cluster of substances that do not belong to nutrients, but are highly beneficial:
Phytosterols
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They are present in almost all edible vegetables, fruits, seeds, leaves and stems. If you want to obtain its benefits, it will be enough to include these foods in your daily diet.
The chemical composition of plant phytosterols is very similar to that of cholesterol. Except that the former cannot be produced by the body. Currently, more than 40 types of phytosterols are known.
Their most peculiar characteristic is that they block the absorption of cholesterol at the intestinal level. Its regular consumption also, helps reduce cholesterol levels in the blood. Which means that they are molecules that have a marked hypocholesterolemic effect. Hence, they help prevent cardiovascular diseases.
flavonoids
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They are a class of polyphenolic compounds, present in fruits and vegetables, responsible for providing the intense colors characteristic of these foods. They act as anti-inflammatory and antioxidant agents, which help the immune system.
Although the function of the different types of flavonoids is not completely known, numerous studies have linked them to cancer prevention.
According to an investigation carried out by Edith Cowan University, they found that flavonoids produce a protective effect, to a greater degree in those people at risk of suffering chronic diseases due to the consumption of tobacco and alcohol.
The researchers found that people with a medium to high intake of flavonoid-containing foods were less likely to die from cancer or heart disease.
recommendations
Now you know what fruits and vegetables are for us. They provide us with numerous health benefits and as we have already seen, they are essential to take care of our immune system and thus lead a healthy life. It is no coincidence that the recommendations include consuming at least one fruit and one vegetable a day.
The World Health Organization, as part of promoting food safety, recommends eating a healthy diet low in fat, sugar and sodium. Along with consuming more than 400 grams of fruits and vegetables a day, to improve general health and reduce the risk of certain non-communicable diseases.
The study from Edith Cowan University was published on August 13, 2019 in the journal Nature. (DOI).
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