Finding the proper methods for staying healthy is very important for most people. Especially in this day and age, health-conscious people do what they can to maintain their well-being to help fight diseases and other potential health problems. Unfortunately, many people are not aware of the power of their diet.
Specific ailments and health issues may leave individuals unsure of how to correct these problems. Many of these issues can be minimized or even eliminated by maintaining a proper and healthy diet. Regular consumption of fruits and vegetables can have powerful benefits for many aspects of a person’s health and well-being.
For the human body to function properly, it needs the right fuel and nutrients to perform all its normal functions. All food provides the basic fuels a body needs to keep going. Basic sugars or carbohydrates provide the body with the energy it needs to do anything the body needs to do. This includes the regular functions of each body system, as well as providing a person the ability to move at will.
In addition to energy, the body needs specific nutrients. Vitamins and minerals provide the materials needed for the body to maintain its various systems. They also provide the materials needed to repair any damages or support changes in the body. These vitamins and minerals are also necessary for the various processes and exchanges that occur in the body. These nutrients can be found in food or even supplements like the healthy options at Revive MD.
There are also other things a person needs to consume each day that do not necessarily fall into the nutrient category but provide the body with the ability to perform various functions. This includes getting the right levels of fiber to ensure proper digestion and elimination. It is also important to get enough water into one’s diet. Water helps to facilitate many of the functions of the body.
Fresh fruits and vegetables are a necessary part of maintaining gastrointestinal health. When a person eats, the food needs to pass through the gastrointestinal system smoothly. This allows the body the ability to pull out nutrients from the food. When this process is complete, the body must expel the remaining materials. Indigestible fiber is needed to ensure smooth passage throughout this system.
Fruits and vegetables contain this fiber. The fiber, when in the digestive system, absorbs water and expands. This helps the smooth muscles in the digestive tract move the materials through easily. This helps to ensure regular bowel movements and reduces symptoms of irritable bowel and prevents constipation.
Proper levels of fiber in the diet can also prevent diverticulitis from occurring. It has also been shown to help reduce instances of other gastrointestinal problems. Some recent studies also suggest that a diet high in fiber can help reduce the risks of colon cancer.
I would also recommend reading an article I wrote on improving your gut health – In this article, I explain the importance of looking after your digestive system, sharing healthy foods and things to avoid.
A diet rich in fruits and vegetables can be very beneficial in maintaining a healthy weight. Most issues with obesity come from eating or drinking foods that are high in calories and low in nutritional value. Many fruits and vegetables provide options that are lower in calories. Choosing these options over other foods can greatly reduce daily caloric intake and reduce weight gain.
Certain sugary and refined foods can also cause fluctuations to blood glucose levels leading to food cravings and potentially causing insulin resistance and type 2 diabetes.
Fruits and vegetables are also high in fiber. Fiber is slower to digest. This slower digestion can help a person feel full longer. This full feeling may be beneficial in preventing hunger shortly after a meal. The lower calorie content makes it possible for a person to consume larger amounts of fruits and vegetables with less of an increase in weight.
Another recent discovery found in fruits and vegetables is the phytochemicals they contain. These phytochemicals have been shown to play a role in suppressing the growth of adipose tissue. Adipose tissue is a collection of fat cells. Suppressing the body’s ability to create this fat helps a person maintain a healthy weight.
Protection Against Cancer
There have been studies that show fruits and vegetables may be beneficial in reducing cancer. Although general studies focused on regular increases in fruit and vegetable servings did not show much difference in the instance of cancers or decreases in deaths from cancer, some research has shown specific fruits and vegetables can play a role in lowering certain types of cancer.
Cruciferous vegetables, such as cabbage, cauliflower, and kale, combined with yellow and orange vegetables, such as carrots, sweet potatoes, and summer squash, can help reduce instances of breast cancer. Increases in non-starchy vegetables can protect against mouth, throat, and stomach cancers.
Prostate cancer instances seem to be reduced by increasing the consumption of tomatoes. Foods high in carotenoids may also protect against lung, mouth, and throat cancer. Many of these links, however, need more research to understand the true benefits of these fruits and vegetables.
The leading cause of death in the U.S. is heart disease. Many people face issues with high blood pressure, high cholesterol, and other contributors to this deadly issue. The best method for fighting heart disease is to exercise and maintain a healthy diet rich in fruits and vegetables.
Various studies have shown that including fruits and vegetables in a person’s daily diet can reduce their chances of developing heart disease. These studies have shown that individuals have an average reduction in risk of 4% for each additional serving per day. Consuming eight or more servings of fruits and vegetables a day can reduce a person’s risk of developing heart disease by up to 30%.
Increasing the intake of fruits and vegetables can also reduce damage to the entire cardiovascular system. This can help reduce instances of heart attacks and strokes. Replacing fatty meat options with leafy green vegetables or fruits can help reduce cholesterol levels. High cholesterol can lead to plaque on the arteries and cardiovascular disease.
Alongside increasing fruit and veg, it’s also important to include cardio activities into your weekly routine such as:
- Gym classes
Basically anything that gets your heart working harder. I would also recommend reading this post on HIIT vs LISS cardio you can then decide on what’s the best type of cardio for you and your goals.
There have been recent studies that show a diet rich in fruits and vegetables can even improve mental health. There have been a plethora of studies that show that physical well-being has a direct correlation with mental well-being. Feeling sick or generally unwell can increase instances of mental health problems. Conversely, feeling healthier can provide benefits to mental health. A diet rich in fruits and vegetables can help maintain overall health.
There have also been recent studies that show the consumption of fruits and vegetables, especially raw fruits and vegetables, can lessen the symptoms of depression. The micronutrients in foods such as carrots, apples, bananas, dark leafy greens, citrus fruits, and berries, can provide a boost to a person’s overall mood and reduce depression. However, many of these micronutrients can be lost in processing or cooking these foods.
Fruits and vegetables provide a variety of other health benefits, as well. There is a strong correlation of benefits for ailments such as type 2 diabetes, osteoporosis, and even improved vision. Maintaining a healthy diet can improve overall health and plays a major role in preventing a large array of ailments and diseases.
While regular consumption of the right kind and amount of fresh fruits and vegetables is ideal for a healthy well-being, it is a daily struggle finding the right sources, preparing and even taking them raw or cooked. One can simply grab a scoop of this ultimate alternative, check out and learn more about SuperGreen TONIK – the world’s First 7-in-1 Formula for healthier, more energetic & vibrant you.
This post was put together by Nick of LEP Fitness