Running head: FRUITS AND VEGETABLES
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Fruits and vegetables
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FRUITS AND VEGETABLES
Fruits and vegetables
Vegetables and fruits are very essential for human health. They include a variety of plant
food that provides nutrients and energy. Additionally, they provide dietary fiber linked to
minimizing cardiovascular diseases and obesity (Moore, 2012).
Fruits and vegetables also provides the vitamins and essential minerals that are important
source of phytochemicals that function biologically as antioxidants and lowers the risk of cancer
,blood clots ,heart disease ,high pressure of blood, high cholesterol levels ,and even likelihood of
diabetes (Crockett, 2008).
Fruits and vegetables also provide vitamins in the body. Provitamin A that is abundant in
vegetables and fruits such as carrots, mangoes, cabbage among others. Vitamin C is found in
both fruits and vegetables with a high concentration of acids, this includes peppers, guava, and
lemon among other citrus fruits (Moore, 2012).
Fruits and vegetables also contain folate (folic acid); they are found in spinach and
oranges. Folate is a portion of vitamin B complex that is crucial diet among pregnant women
since as per the research. It can prevent serious birth defects associated with neural tube during
the early stages of pregnancy (Bhat, 2014).
Dietary fiber in vegetables and fruits in their indigestible parts. The digestive system is
kept in healthy condition when one consumes enough amounts of vegetables and fruits. Fibers
also stabilize the levels of cholesterol and glucose levels. In The US, the citizens with diseases
associated with minimal fibers such as bowel cancer and diabetes are less common compared
with other countries (Moore, 2012).
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Legumes such as beans and fruits such as bananas provide magnesium in the diets. Because the
body cannot produce the necessary minerals in the body, it must be consumed in the form of
food and vegetables. Magnesium is essential in the body for the formation of bones with half of
magnesium in the body found in the bones (Crockett, 2008).
Magnesium is essential in the activation of enzymes supporting several chemical
reactions. It maintains the functions of the nerve and keeps the rhythm at a regular rate, supports
the immune system in the healthy state and regulates the levels of blood sugar levels. Magnesium
also affects the levels of other minerals in the body such as calcium, potassium, zinc and calcium
(Moore, 2012).
Potassium is also found in green vegetables in rich form .potassium is an electrolyte
alongside calcium and chloride. Normal levels of potassium are critical since potassium levels in
the body narrow range. It helps in the conduction of electrical charge in the cells. Vegetables and
fruits contribute to an improvement in blood pressure and even play a role in the kidney function
and reduce kidney stone infection (Bhat, 2014).
Fruits contain sugars and fibers including pectin that undergo fermentation in the colon.
Citrus fruits, such as pears and apples are in fructose concentrate. The apples contain fructose
and sucrose sugars. Free fructose is absorbed poorly and hence function the same as fibers after
escaping the in the small intestine. They produce SCFA linked to traces of energy absorbed in
colon thus explaining the role of Apple in the treatment of constipation among children
(Crockett, 2008).
For the overweight individuals, the fruits and vegetables are used in diet .most fruits and
vegetables have a low concentration of fat and calories making them ideal in weight loss. Fiber,
FRUITS AND VEGETABLES
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calories and fats are the three essentials that cause an increase in weight. Have low concentration
in bananas, avocados, peas, carrots among others (Moore, 2012).
Vegetables also provide magnesium in the human body, oranges, kiwi, dates, pears,
mulberries among others are rich in calcium levels. It is an essential element hence fruit and
vegetable intake influence positively the bone health through the provision of micronutrients
(Bhat, 2014).
Calcium is integral in secretion of hormones and some enzymes vital for the body to
function efficiently. Calcium deficiency causes serious deficiencies such as osteoporosis and
high pressure of blood in persons with hypertension (Crockett, 2008).
Vegetables and fruits also affect the satiety a condition that begins with the consumption
of food as it enters the gastrointestinal tract and undergoes digestion and finally absorption in the
small intestine. As food moves on the track, the signals are received in the brain. The hormones
in the gut that affects the release of energy and act as neurotransmitters (Bhat, 2014).
Vegetables and fruits enhance youthful growth by hydrating the skin hence reduce the
wrinkles in the skin. They are about 80 percent water containing phytonutrients helping against
aging by the minimizing damage to cells because of stress, environmental toxins or ultraviolet
light. Tomatoes, cucumbers, broccoli among others aid in the formation of fibers (Crockett,
2008).
They also protect the skin from physical damage from the sun. Colored vegetables such
as carrots and peppers have beta -carotene. Tomatoes have lycopene that is a natural sunscreen
hence makes one look healthy in the skin.
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Fermented vegetables contain vitamin K2, which is fat-soluble playing a critical role of
moving calcium into proper areas in the teeth and bones. This vitamin also helps in the direction
of calcium away from unwanted areas such as soft tissues and in the arteries.
In conclusion, the strategy to improve the health state of US citizens currently is to ensure
that the consumption of vegetables and fruits is increased. The danger posed by chronic diseases
such as cancer and hypertension necessitates the need for consumers to seek dietary supplements
and nutraceuticals. However, there should be more information on health benefits of these
supplements to ensure that there is efficiency as per the guidelines from the US Department of
Agriculture and dietary guidelines (Bhat, 2014).
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FRUITS AND VEGETABLES
References
Bhat, K. (2014). Health benefits of fruits and vegetables. New Delhi: Daya Pub. House.
Crockett, J. (2008). Vegetables and fruits. New York: Time-Life Books.
Moore, J. (2012). Fruits & vegetables. San Francisco, Calif.: Fog City Press.