The Importance of Fruits and Vegetables in Our Daily Diet - Literature review Example

Fruits and vegetables have been the staple die for human beings since ancient times. Fruits and vegetables contain vitamins, nutrients, minerals, enzymes and antioxidants that are essential for the body. They are easily digestible and also serve as medicine and can treat ailments (Hopkins, 2008). Fruits and vegetable are known to provide vitamin C, potassium, fiber and folate (Highmark, n.d.). Fruits and vegetables form the foundation for a balanced and healthy diet. According to the American Institute of Cancer Research, diet of fruits and vegetables prevent 20 percent or more of all cases of cancer. It leads to reduction of total fat intake and enhances weight management. A fruit and vegetable diet rich in vitamin C and potassium has been associated with lower stroke rates and lower rates in Alzheimer’s disease and dementia. Fruits and vegetable contain two carotenoid pigments and may be linked to a reduced risk for age-related macular degeneration, according to American Macular Degeneration Foundation. Fruits should be eaten raw on consumed as fresh juice and this helps to retain and maintain the moisture level in the body (Hopkins, 2008). Fruits contain low level of sodium and hence highly recommended for those on a low-salt diet. Women during pregnancies are advised to have 2-3 helpings of fruits per day. One or two fruits a day cleans the digestive tract and bowels move easily. Every fruit has some essential minerals that aid the body functioning in some form or the other. Fruits like Guavas, custard apples, lemons and oranges are excellent of vitamin C and when eaten fresh they provide all the vitamins. Papaya, in addition to vitamin C, also contains carotene which is converted to vitamin A in the body. Fruits should be consumed in fresh and raw form as cooking destroys the nutrient salts and carbohydrates. Fruits like apples, dates and mangoes prevent exhaustion, hysteria, insomnia and mental tension. Berries are rich in iron, phosphorus and sodium that aid in blood building and nerve strengthening. Lemons are good for the digestive system and rheumatism while watermelons are good kidney cleansers. Fruits and vegetables contain antioxidants that tend to modify the metabolic activation and detoxification of carcinogens or they can even influence the process that alters the course of the tumor cell (Kader, 2001). The study by Kader (2001) found that fruits and vegetables provide 91% of vitamin C, 48% of vitamin A, 27% of vitamin B6, 17% of thiamine, and 15% of niacin. Fruits and vegetables also supply 16% of magnesium, 19% of iron, and 9% of the calories apart from folacin, riboflavin, zinc, calcium, potassium, and phosphorus. However, the author in forms that the climatic conditions and light intensity have a strong effect on the nutrient quality of the fruits and vegetables. Soil type, irrigation and the fertilizers used also influence the nutrients available from the fruits and vegetables. These factors can also affect the textures, taste and appearance of the fruits. Loss of nutrients or loss of flavor can occur if there is a delay between harvesting and consumption or processing of fruits. During the post harvesting handling the oxygen, carbon dioxide and ethylene levels are important apart from the temperature and the humidity levels. Finally the cooking method can result in the loss of the nutrients and render the intake useless. Boiling vegetables in plenty of water can destroy the vitamin C content by as much as 70 percent (Helpwithcooking, 2001). The vegetables should be cut into small pieces and very little quantity of water should be used. Steaming is preferred over boiling as the vegetables do not come in direct contact with water. Fruits and vegetables need to be thoroughly washed in water before consumption but they should not be left to soak in water for long. Washing helps to remove dirt, pesticides and insects but keeping them soaked for long may also remove the essential nutrients. It has further been established that consuming whole foods is better than isolated food components like food supplements. In a peer-reviewed article by Drewnowski, Darmon and Briend (2004), it is stated that vegetables lowers the risk of heart disease and stroke and reduces the mortality rates. Vegetables and fruits are increasingly replacing fats and sweets and this has become a standard public health recommendation. Fats and sweets consumption lead to obesity and obesity has been linked to various fatal diseases. Fats and sweets provide dietary energy at a very low cost but the consumer ultimately ends up paying much more in treatment of ailments. People normally opt for fats and sweets to derive the energy instead of fruits and vegetables primarily because of the high costs involved which has been confirmed by a study conducted by Drewnowski et al. sugar and fats are the major cause of obesity and need to be replaced by fruits and vegetables. Costly diets are associated with more favorable health outcomes but those with higher disposable incomes opt for the costly die consisting of fruits and vegetables. Poor consumption of fruits and vegetables can increase the risk for chronic diseases such as cancers, diabetes, hypertension, and cardiovascular disease, according to Videon and Manning (2003). Research suggests that during adolescence the intake of fat increases while the intake of fruits, non-potato vegetables and milk consumption decreases. Habits formed in adolescence tend to continue in to adulthood and consequently the risks of chronic diseases also increase. Adolescents spend a lot of time away from home and are engaged in different activities in school, society and community. They have less time to spend on food and eating and the time spent on eating influences the choice of food. With both parents working, the adolescents further try to skip breakfast and eat away from home. This results in low intake of nutrients like fruits and vegetables. Another study by Mitchels et al. (2000) determined that even though fruits and vegetables provide protection against chronic diseases, frequent consumption does not provide protection against colon and rectal cancer. Folates are considered important for cancer protection but there are other sources of folate which include multivitamin supplements, fortified breakfast cereals, and orange juice. Because of this, fruits and vegetable are no longer the major determinants of folate status in the diet. The authors suggest that even though there is no direct link found between consumption of fruits and vegetables and rectal or colon cancer, a diet rich in fruits and vegetable can provide protection against other diseases like the cardiovascular diseases. Another study however found that high consumption of vegetables, particularly cruciferous vegetables, is associated with a reduced risk of prostate cancer (Kohen, Kristal & Stanford, 2000). The importance of fruits and vegetable is well established and steps have to be taken by the authorities to make the public conscious of its benefits. People should be encouraged to have at least two servings of fruits and three servings of vegetables every day. Fruits should preferably be fresh although the dried fruits too contain a lot of nutrients. Adolescents should be encouraged to consume dark-green leafy vegetables and parents need to be educated through the public health system to provide the right diet to their children. The day should start with a healthy fruit drink and fruits should form an essential part of breakfast. Parents, school and the government have an important role to play in encouraging a diet rich in fruits and vegetables as the new generation is attracted towards a diet rich in fats and calories. It is also essential to ensure the conditions under which the fruits and vegetables are produced and cooked as these can destroy the nutrients. References: Cohen, J. H. Kristal, A. R. & Stanford, J. L. (2000). Fruit and Vegetable Intakes and Prostate Cancer Risk. Journal of the National Cancer Institute, Vol. 92, No. 1, January 5, 2000 Drewnowski, A. Darmon, N. & Briend, A. (2004). Replacing Fats and Sweets With Vegetables and Fruits—A Question of Cost. American Journal of Public Health. September 2004, Vol 94, No. 9 Helpwithcooking (2001). What do fruit and vegetables contain and why are they good for us? Available from: http://www.helpwithcooking.com/healthy-eating/fruit-vegetables.html [accessed 24 July 2008] Highmark (n.d.). Color Your Plate. Available from: http://www.county.allegheny.pa.us/hr/Coloryourplate1.pdf [accessed 24 July 2008] Hopkins, S. (2008). Importance Of Fruits In Diet. Available from: http://www.healthguidance.org/entry/3427/1/Importance-Of-Fruits-In-Diet.html [accessed 24 July 2008] Kader, A. (2001). Importance of Fruits, Nuts, and Vegetables in Human Nutrition and Health. Perishables Handling Quarterly. May 2001, Issue No. 106 Michels, K. B. et al. (2000). Prospective Study of Fruit and Vegetable Consumption and Incidence of Colon and Rectal Cancers. Journal of the National Cancer Institute, Vol. 92, No. 21, November 1, 2000 Videon, T. M. & Manning, C. K. (2003). Influences on Adolescent Eating Patterns: The Importance of Family Meals. JOURNAL OF ADOLESCENT HEALTH 2003;32:365–373 Read More