Fruits and vegetables are undoubtedly a wonderful blessing of the nature. Loaded with nutritional content and never-ending benefactions fruits and vegetables bring life to people. A diet full of fruits and vegetables is good for the overall health of the living being in many ways..
In addition, a study stated that 10 servings of organic fruits and vegetables daily can help your Immune system to fight off various diseases. The study was published in the International Journal of Epidemiology. It was lead by the researchers from the Imperial College in London.
The research suggested that consuming organic fruits and vegetables, at least twice the current recommended dietary guidelines, can help you enjoy the potential benefits they offer.
95 previous studies regarding the advantages and benefactions of fruits and vegetables were analyzed for the research process. The data declared fruits and vegetables to be a rich source of antioxidants and vitamins. It also stated that the highest health benefits or the best possible results can only be achieved if your daily diet constitutes 10 portions of fruits and vegetables.
The research data was collected from around 2 million people in total. 112,000 cases of cancer, 47,000 cases of stroke, 81,000 cases of cardiovascular disease, 43,000 cases of heart disease, and 94,000 premature deaths were observed through the analysis.
The researchers assured that these health problems, illnesses, and diseases could be prevented by consuming at least 10 servings of fruits and vegetables. According to the researchers, 800 g or about 10-80 g portions of fruits and vegetables daily can offer the best results.
Fruits and vegetables contain antioxidants and cancer-fighting enzymes which help to prevent DNA damage and avoid diseases at maximum. Additionally, antioxidants can help lower blood pressure and unhealthy levels of bad cholesterol. They can even improve immune functions and vascular health. Fruits and vegetables also promote good and healthful bacteria in the gut region in order to strengthen our Immune system. Green and yellow vegetables are reported to contain the most antioxidants.
Following results were reported by the study officials,
At least 7.8 million premature deaths could be prevented around the globe if more people consumed at least 10 portions of fruits and vegetables daily. Moreover, a 13 percent lower risk of cancer, 28 percent reduced risk of cardiovascular disease, 24 percent reduced risk of heart disease, 33 percent lower risk of stroke, and 31 percent lower chance of premature deaths were also linked to the consumption of 10 portions of fruits and vegetables daily.
Glucosinolates are reported among cruciferous vegetables. They are the compounds that can help activate cancer-fighting enzymes. Cruciferous vegetables are the vegetables of the family Brassicaceae (also called Cruciferae). They include cauliflower, cabbage, garden cress, bok choy, broccoli, Brussels sprouts and similar green leafy vegetables.
The researchers have suggested the following tips for strong results,
- Consume at least 80 g of fruit, like a small apple, banana, orange, or pear during every meal.
- At least three full tablespoons of broccoli, cauliflower, peas, spinach, or other cooked vegetables must be included in your meal.
Apples, citrus fruits, pears, broccoli, cabbage, cauliflower, green leafy vegetables like chicory, lettuce, spinach, and carrots, green beans, and yellow bell peppers were some of the healthiest organic produces recommended by the researchers.
It must be noted that the results reported by the researchers are the outcomes of pure organic products with zero modifications. Thus, it is suggested to buy locally grown, organic fruits and vegetables. It not only ensures fresh and healthful intake but also brings the best of the results anticipated. Genetically modified products cannot serve the purpose thus they should be avoided at maximum.