• Consuming More Fruits and Vegetables Can Cut Your Risk of Dying

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  • Including more Fruits and Vegetables to your eating regimen is a basic and capable venture to significantly enhance your wellbeing. Vegetables are fast to get ready and come in such a large number of diverse mixtures that they ought to suit basically everybody's tastes.

    By Dr. Mercola

    Despite the fact that vegetables have been proven to help lower your risk of chronic disease and support longevity, most Americans are not eating nearly enough of these natural, relatively inexpensive superfoods.

    The latest data shows that nearly 23 percent of Americans report consuming vegetables and fruits less than one time daily, with a median vegetable intake of just 1.6 times per day overall.

    Adding in more vegetables to your diet is a simple and powerful step to dramatically improve your health. Vegetables are quick to prepare and come in so many different varieties that they should suit virtually everyone’s tastes.

    If you want even more motivation to eat more veggies, check out these newly unveiled health benefits (which are so dramatic the researchers called them “staggering.”)

    Eating Veggies Lowers Your Risk of Dying Prematurely by 42 Percent

    People who eat seven or more portions of vegetables and fruit a day have a 42 percent lower risk of dying from any cause, compared to those who eat less than one portion. They also enjoy a 31 percent lower risk of heart disease and a 25 percent lower risk of cancer.

    The research, published in the Journal of Epidemiology & Community Health, is among the first to quantify the health benefits of eating different amounts of fresh produce. As you might suspect, eating any amount of vegetables was better than none at all, but the benefits increased with more servings:

    • Those who ate five to seven servings of vegetables and fruits per day had a 36 percent lower risk of dying from any cause
    • Three to five servings was associated with a 29 percent lower risk
    • One to three servings was associated with a 14 percent lower risk

    So what counts as a vegetable serving? According to the US government, one cup of raw or cooked vegetables or fresh vegetable juice, or two cups of raw leafy greens can be considered as one cup from the Vegetable Group.

    Also, the study importantly highlighted what I have been saying for some time, which is that vegetables had a larger protective effect than fruits. So while consuming small amounts of whole fruit is fine (and even beneficial) if you’re healthy, your focus should be on vegetables.

    When broken down by vegetables only, each additional daily portion of fresh veggies lowered participants’ risk of death by 16 percent compared to four percent for fresh fruit.

    The Impressive Power of Vegetables

    Vegetables have an impressive way of offering widespread benefits to your health. When you eat them, you're getting dozens, maybe even hundreds or thousands, of super-nutrients that support optimal, body-wide health.

    We've compiled an extensive review of the health benefits of vegetables in our Mercola Food Facts Library. If you want to know more, that’s an excellent place to start. Following is a sampling of recent research showing the profound health benefits you can gain just by eating more vegetables:

    • Sulforaphane in broccoli has also been shown to kill cancer stem cells, thereby striking to the root of tumor growth, and the broccoli compound glucoraphanin — a precursor to sulforaphane – boosts cell enzymes that protect against molecular damage from cancer-causing chemicals.
    • A gene that is essential for producing critical immune cells in your gut, responds to the food you eat—specifically leafy green vegetables.
    • Cauliflower contains a wealth of anti-inflammatory nutrients to help keep inflammation in check, including indole-3-carbinol or I3C, an anti-inflammatory compound that may operate at the genetic level to help prevent the inflammatory responses at its foundational level.
    • Beets are a unique source of betaine, a nutrient that helps protects cells, proteins, and enzymes from environmental stress. It's also known to help fight inflammation, protect internal organs, improve vascular risk factors, enhance performance, and likely help prevent numerous chronic diseases.

    fruits and vegetables

    Vegetables Are One of the Best Forms of Dietary Fiber

    Unless you regularly eat whole fruits and vegetables (along with nuts and seeds), you may be missing out on the healthiest forms of fiber available – and that could be a problem. It is actually because your body can’t digest fiber that it plays such an important part in digestion. Soluble fiber, like that found in cucumbers and blueberries, dissolves into a gel-like texture, helping to slow down your digestion.

    This helps you to feel full longer and is one reason why fiber may help with weight control. Insoluble fiber, found in foods like dark green leafy vegetables, green beans, celery, and carrots, does not dissolve at all and helps add bulk to your stool.

    This helps food to move through your digestive tract more quickly for healthy elimination. Many whole foods, especially fruits and vegetables, naturally contain both soluble and insoluble fiber.

    One of the signs that a food is a natural source of fiber is that you must chew it a good number of times before swallowing. Processed foods, which basically melt in your mouth, are not going to give you the fiber your body needs.

    Vegetables, on the other hand, will, and this is yet another one of their virtues. My main meal of the day is at 3 PM and is a half-gallon bowl of salad that takes me at least a half hour to chew. There’s no shortage of research showing how a high-fiber diet may boost your health. Some of its top potential benefits include:

    • Blood sugar control: Soluble fiber may help to slow your body’s breakdown of carbohydrates and the absorption of sugar, helping with blood sugar control.
    • Heart health: An inverse association has been found between fiber intake and heart attack, and research shows that those eating a high-fiber diet have a 40 percent lower risk of heart disease.
    • Stroke: Researchers have found that for every seven-grams more fiber you consume on a daily basis, your stroke risk is decreased by seven percent.
    • Weight loss and management: Fiber supplements have been shown to enhance weight loss among obese people, likely because fiber increases feelings of fullness.

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    11 Responses to “Consuming More Fruits and Vegetables Can Cut Your Risk of Dying”

    1. Find Out Why The Food Idustry Still Uses MSG | Extreme Natural Health News says:
      “[…] we eat every day, including salad dressing, barbecue sauce, bouillon cubes and canned soups and vegetables. It’s also an additive in many infant formulas and baby and children’s […]”
      From: http://www.extremenaturalhealth.com/consuming-more-fruits-and-vegetables-can-cut-your-risk-of-dying/comment-page-1/#comment-510

    2. Top 10 Calcium Rich Fruits | Extreme Natural Health News says:
      “[…] fruits provide many beneficial nutrients but you may be surprised to hear that, for a number of fruits, calcium is one of those nutrients. Calcium is a mineral that is necessary for life. In addition to […]”
      From: http://www.extremenaturalhealth.com/consuming-more-fruits-and-vegetables-can-cut-your-risk-of-dying/comment-page-1/#comment-719

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