Vegetables and Fruits the Nutrition Source

8/12/2019 Vegetables and Fruits the Nutrition Source

1/7

MAIN HSPH MENU

The Nutrition Source

SEARCH THE NUTRITION SOURCE

Vegetables and fruits are an important part of a healthy diet, and variety is as

important as quantity.

No single fruit or vegetable provides all of the nutrients you need to be healthy. Eat

plenty everyday

A diet rich in vegetables and fruits can lower blood pressure, reduce risk of heart disease

and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and

have a positive effect upon blood sugar which can help keep appetite in check.

Eat a variety of types and colors of produce in order to give your body the mix of nutrients it

needs. Try dark leafy greens; brightly colored red, yellow and orange vegetables and fruits;

and cooked tomatoes.

Eat more vegetables and fruits each day

1. Keep fruit where you can see it. That way youll be more likely to eat it.

2. Explore the produce aisle and choose something new. Variety is the key to a

healthy diet.

tables and Fruits | The Nutrition Source | Harvard School of Public ... http://www.hsph.harvard.edu/nutritionsource/what-should-you-e

15-Jun-14


2/7

3. Skip the potatoes. Choose other vegetables that are packed with more nutrients and

more slowly digested carbohydrates.

4. Make it a meal. Try cooking new recipesthat include more vegetables. Salads and stir

fries are two ideas for getting tasty vegetables on your plate.

Vegetables, fruits, and disease

Cardiovascular disease

There is compelling evidence that a diet rich in fruits and vegetables can lower the risk of

heart disease and stroke. The largest and longest study to date, done as part of the

Harvard-based Nurses Health Study and Health Professionals Follow-up Study, included

almost 110,000 men and women whose health and dietary habits were followed for 14

years.

The higher the average daily intake of fruits and vegetables, the lower the chances of

developing cardiovascular disease. Compared with those in the lowest category of fruit

and vegetable intake (less than 1.5 servings a day), those who averaged 8 or more

servings a day were 30 percent less likely to have had a heart attack or stroke. (1)

Although all fruits and vegetables likely contribute to this benefit, green leafy

vegetables such as lettuce, spinach, Swiss chard, and mustard greens; cruciferous

vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale;

and citrus fruits such as oranges, lemons, limes, and grapefruit (and their juices) make

important contributions. (1)

When researchers combined findings from the Harvard studies with several other

long-term studies in the U.S. and Europe, and looked at coronary heart disease andstroke separately, they found a similar protective effect: Individuals who ate more than

5 servings of fruits and vegetables per had roughly a 20 percent lower risk of coronary

heart disease (2) and stroke, (3) compared with individuals who ate less than 3

servings per day.

Blood pressure


15-Jun-14


3/7


4/7

cancer. (6)

Specific components of fruits and vegetables may also be protective against cancer. For

example:

A line of research stemming from a finding from the Health Professionals Follow-up

Study suggests that tomatoes may help protect men against prostate cancer, especially

aggressive forms of it. (7) One of the pigments that give tomatoes their red

huelycopenecould be involved in this protective effect. Although several studies

other than the Health Professionals study have also demonstrated a link between

tomatoes or lycopene and prostate cancer, others have not or have found only a weak

connection. (8)

Taken as a whole, however, these studies suggest that increased consumption of

tomato-based products (especially cooked tomato products) and other lycopene-

containing foods may reduce the occurrence of prostate cancer. (6) Lycopene is one of

several carotenoids (compounds that the body can turn into vitamin A) found in

brightly colored fruits and vegetables, and research suggests that foods containing

carotenoids may protect against lung, mouth, and throat cancer. (6) But more research

is needed before we know the exact relationship between fruits and vegetables,

carotenoids, and cancer.

Diabetes

Some research looks specifically at whether individual fruits are associated with risk of type

2 diabetes. While there isnt an abundance of research into this area yet, preliminary results

are compelling.

In a study of over 66,000 women in the Nurses Health Study, 85,104 women from theNurses Health Study II, and 36,173 men from the Health Professionals Follow-up

Study who were free of major chronic diseases, findings suggested that greater

consumption of whole fruits especially blueberries, grapes, and apples is

associated with a lower risk of type 2 diabetes.

Another important finding: Greater consumption of fruit juice is associated with a


15-Jun-14


5/7

higher risk of type 2 diabetes. (9)

Additionally, in a study of over 70,000 female nurses aged 38-63 years who were free of

cardiovascular disease, cancer, and diabetes, research showed that consumption of green

leafy vegetables and fruit was associated with a lower risk of diabetes. While not conclusive,

research also indicated that consumption of fruit juices may be associated with an increasedrisk among women.(10)

A study of over 2,300 Finnish men showed that fruit and vegetables, especially berries, may

reduce the risk of Type 2 diabetes.(11)

Gastrointestinal health

Fruits and vegetables contain indigestible fiber, which absorbs water and expands as itpasses through the digestive system. This can calm symptoms of an irritable bowel and, by

triggering regular bowel movements, can relieve or prevent constipation. (12)The bulking

and softening action of insoluble fiber also decreases pressure inside the intestinal tract and

may help prevent diverticulosis. (13)

Vision

Eating fruits and vegetables can also keep your eyes healthy, and may help prevent two

common aging-related eye diseasescataracts and macular degenerationwhich afflict

millions of Americans over age 65. (14-17) Lutein and zeaxanthin, in particular, seem

protective against cataracts. (18)

References

1. Hung, H.C., et al., Fruit and vegetable intake and risk of major chronic disease. J Natl Cancer Inst, 2004.96(21): p. 1577-84.

2. He, F.J., et al., Increased consumption of fruit and vegetables is related to a reduced risk of coronary heart disease:

meta-analysis of cohort studies. J Hum Hypertens, 2007.21(9): p. 717-28.

3. He, F.J., C.A. Nowson, and G.A. MacGregor, Fruit and vegetable consumption and stroke: meta-analysis of cohort studies.

Lancet, 2006.367(9507): p. 320-6.

4. Appel, L.J., et al., A clinical trial of the effects of dietary patterns on blood pressure. DASH Collaborative Research Group. N Engl

J Med, 1997.336(16): p. 1117-24.


15-Jun-14


6/7

5. Appel, L.J., et al., Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: results

of the OmniHeart randomized trial. JAMA, 2005.294(19): p. 2455-64.

6. Wiseman, M., The second World Cancer Research Fund/American Institute for Cancer Research expert report. Food, nutrition,

physical activity, and the prevention of cancer: a global perspective. Proc Nutr Soc, 2008.67(3): p. 253-6.

7. Giovannucci, E., et al., Risk factors for prostate cancer incidence and progression in the health professionals follow-up study. Int

J Cancer, 2007. 121(7): p. 1571-8.

8. Kavanaugh, C.J., P.R. Trumbo, and K.C. Ellwood, The U.S. Food and Drug Administrations evidence-based review for qualified

health claims: tomatoes, lycopene, and cancer. J Natl Cancer Inst, 2007.99(14): p. 1074-85.

9. Muraki, I., et al., Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies. BMJ,

2013.347: p. f5001.

10. Bazzano, L.A., et al., Intake of fruit, vegetables, and fruit juices and risk of diabetes in women. Diabetes Care, 2008.31(7): p.

1311-7.

11. Mursu, J., et al., Intake of fruit, berries, and vegetables and risk of type 2 diabetes in Finnish men: the Kuopio Ischaemic Heart

Disease Risk Factor Study. Am J Clin Nutr, 2014.99(2): p. 328-33.

12. Lembo, A. and M. Camilleri, Chronic constipation. N Engl J Med, 2003.349(14): p. 1360-8.

13. Aldoori, W.H., et al., A prospective study of dietary fiber types and symptomatic diverticular disease in men. J Nutr, 1998.

128(4): p. 714-9.

14. Brown, L., et al., A prospective study of carotenoid intake and risk of cataract extraction in US men. Am J Clin Nutr, 1999.

70(4): p. 517-24.

15. Christen, W.G., et al., Fruit and vegetable intake and the risk of cataract in women. Am J Clin Nutr, 2005.81(6): p. 1417-22.

16. Moeller, S.M., et al., Overall adherence to the dietary guidelines for americans is associated with reduced prevalence of early

age-related nuclear lens opacities in women. J Nutr, 2004. 134(7): p. 1812-9.

17. Cho, E., et al., Prospective study of intake of fruits, vegetables, vitamins, and carotenoids and risk of age-related maculopathy.

Arch Ophthalmol, 2004.122(6): p. 883-92.

18. Christen, W.G., et al., Dietary carotenoids, vitamins C and E, and risk of cataract in women: a prospective study. Arch

Ophthalmol, 2008.126(1): p. 102-9.

Terms of Use

The aim of the Harvard School of Public Health Nutrition Source is to provide timely information on diet and nutrition

for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal

medical advice. You should seek the advice of your physician or other qualified health provider with any questions you

may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of

something you have read on this Web site. The information does not mention brand names, nor does it endorse any


15-Jun-14


7/7

particular products.

Tweet 155

1.9kShareShare ShareShare 29


Documents

Vegetables and Fruits the Nutrition Source