شبكة الحب , الحب , دردشة , شات , دردشة الحب , شات الحب ,دردشه كتابيه , اقوى دردشة كتابيه , دردشه صوتيه , اقوى دردشة صوتية , برامج , جوال , اكبر تجمع خليجى عربى

The health benefits of fruits and vegetables.
Increasing consumption of fruit and vegetables can significantly reduce the risk of many chronic diseases. It has been estimated that eating at least 5 portions of a variety of fruit and vegetables a day could reduce the risk of deaths from chronic diseases such as heart disease, stroke, and cancer by up to 20%

It has been estimated that diet might contribute to the development of one-third of all cancers, and that increasing fruit and vegetable consumption is the second most important cancer prevention strategy, after reducing smoking. In 1998, the Department of Health's Committee on Medical Aspects of Food Policy and Nutrition reviewed the evidence and concluded that higher vegetable consumption would reduce the risk of colorectal cancer and gastric cancer. There was also weakly consistent evidence that higher fruit and vegetable consumption would reduce the risk of breast cancer. These cancers combined represent about 18% of the cancer burden in men and about 30% in women.

Higher consumption of fruit and vegetables also reduces the risk of coronary heart disease and stroke. A recent study found that each increase of 1 portion of fruit and vegetables a day lowered the risk of coronary heart disease by 4% and the risk of stroke by 6%Evidence also suggests an increase in fruit and vegetable intake can help lower blood pressure.

Research suggests that there are other health benefits too, including delaying the development of cataracts, reducing the symptoms of asthma, improving bowel function, and helping to manage diabetes. Some fruit and vegetables are also good sources of folate (such as green leafy vegetables and oranges). All women of childbearing age are recommended to increase their consumption of foods naturally rich in folate and foods fortified with folic acid.
Women who are trying to conceive or who are likely to become pregnant are advised to take a daily 400microgram supplement of folic acid until the 12th week of pregnancy.

As well as the direct health benefits, eating fruit and vegetables can help to achieve other dietary goals including increasing fibre intake, reducing fat intake, help maintain a healthy weight, and substituting for foods with added sugars (as frequent consumption of foods with added sugars can contribute to tooth decay).

The message at the heart of the 5 A DAY programme - to eat at least 5 portions (400g) of a variety of fruit and vegetables each day - is consistent with dietary recommendations around the world, including those from the World Health Organization

The reason why fruit and vegetables are so beneficial is because of their array of compounds. As well as vitamins and minerals, fruit and vegetables also contain many complex plant components (called phytochemicals), including flavonoids, glucosinilates and phyto-oestrogens. Some of the vitamins and phytochemicals are also antioxidants, destroying free radicals in the body. These free radicals are known to have a role in causing cancer as well as other harmful effects.

It appears that the benefits of fruit and vegetables stem not only from the individual components, but also from the interactions between these components. Dietary supplements containing isolated vitamins or minerals do not appear to have the same beneficial effects as fruit and vegetables themselves. Indeed, in some studies, supplements caused more harm than good.