You probably have heard the statement “Five a Day” which today is replaced with “Fruits and Veggies; More Matters” by CDC (Centers for Disease Control and Prevention). Do you know how much fruits and vegetables you should eat per day to support your body’s health and immune system?
The amount of veggies and fruits to consume depends on your age, sex and average daily activity. A woman at age 42 with a daily activity of 30 -60 minutes should eat 2 cups of fruit and 2.5 cups of vegetable every day, based on a daily intake of 2000 calories calculated by CDC. A man age 52 with less than 30 minutes of daily activities should eat 2 cups of fruit and 3 cups of vegetables based on a daily intake of 2200 calories. A woman of same age and activity should eat 1.5 cups of fruit and 2 cups of vegetable based on a daily intake of 1600 calories. To see your daily intake visit following web site provided by CDC: http://www.fruitsandveggiesmatter.gov/.
The measurement in cups is the actual way you measure in order to know if you are eating the right amount. Exceptions are for green leafy vegetables where 2 cups equals 1 cup and for dried fruit ½ cup equals one cup. To see more what counts as a cup visit: http://www.fruitsandveggiesmatter.gov/what/examples.html. Potatoes are not counted as a vegetable, it belongs to the starch group. The average American is estimated to eat 3 cups of fruits and veggies a day.
There are many health benefits of eating plenty of fruits and vegetables on a daily basis. If you eat the recommended amount, you will most likely sustain the proper intake of vitamins and minerals you need to maintain good health, avoiding anemia and preventing diseases. This is true assuming you get the right amount of the other food stuffs (e.g. carbohydrates, protein, good fats/cholesterol). Eating lot of fruits and vegetables also helps you maintain your calorie food intake in order to control your weight.
There have been many research studies between people who ate more than the recommended minimum intake of fruits and vegetable and those who ate less (1.5 – 3 servings a day). Many of the studies showed that the more veggies and fruits you eat the less likely you are to get chronic diseases such as cardio vascular and coronary heart disease, stroke and high blood pressure. One study showed that those who ate 8 servings a day lowered their risk of getting heart attack and stroke by 30% compared to those who ate less than 1.5 servings a day. Another study showed that you are 20% less likely of developing coronary heart disease if you eat more than 5 servings of fruits and vegetables and day compared to those who ate less than 3.
There are many more health benefits of eating plenty of fruit and vegetables a day. Eating lot of fruits and veggies also helps you maintain healthy gastrointestinal functions and can calm irritable bowel. It also helps to maintain good vision, reduces the chances of developing cataract or macular degeneration – common age related eye diseases. The anti-oxidants in fruit and vegetables help to protect the body from free radicals.
References:
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-full-story/
By DJ Frenk, published 28 August 2011 in “The Nutrition Source”, website by Department of Nutrition at Harvard, School of Public Health.
Centers for Disease Control and Prevention (CDC) website: http://www.fruitsandveggiesmatter.gov/index.html
This article was submitted by Chris Lutz www.SpartaTraining.com
