Fruits and vegetables play an important role in human nutrition and health particularly as a source of vitamin c, thiamine, niacin, pyridoxine, folic acid, and mineral salts such as iron, riboflavin which are strong antioxidants and modify metabolic activations. #Health
A high intake of fruits and vegetables has been shown to be associated with a reduced number of chronic diseases since they contain low sugar, salt, and fat amounts while containing high fiber content that allows you to maintain a healthy weight while reducing the risks of getting NCDs e.g. obesity, hypertension, diabetes, chronic heart diseases
Examples of fruits and vegetables are; bananas, leafy vegetables, egg, dodo, Nakati, Sukuma, spinach, cabbage, etc.
The role of fruits and vegetables in hypertension;
Hypertension is a condition whereby the pressure of blood against the artery walls is persistently higher than normal. I.e. above [180/90]. Diet rich in fruits and vegetables is an established protective factor for hypertension since it contains less trans-fat, salt, and sugar from our diet this help to reduce high blood pressure.
Also, the latter is rich in potassium which reduces the blood pressure-raising effect of salt [Nacl] in our diet. examples of fruits and vegetables that that regulate hypertension; these usually contain high potassium concentration egg oranges-100gm.k per 100gm, guavas-417gm.k in 100gm,avocado-458mg.k in 100gm,tomatoes-273mg.k in 100mg.,kiwi
The role of fruits and vegetables in diabetes
Diabetes is a condition in which the body has a high sugar level for a prolonged period of time. Healthful eating for people with diabetes is all about controlling portion size and preparing a careful balance of nutrients.
The best vegetables for type 2 diabetes are low on the glycemic index scale and is rich in fiber or high in nitrates that reduce blood pressure. These foods also contain fibers that slow down the rate of absorption of glucose from the small intestines into the blood hence reducing risk of getting diabetes.
Health fruits for people with diabetes; are; black berries-1 cup of raw. 62calories, 14 CHO, 7.6g fiber, a tomatoes-1 cup of sliced, 7gCHO, 2g fiber, oranges-1mdm has 69calories, 17g CHO, 3g fiber, straw berries-1 cup has 46calorie, 11g CHO, 3g of fiber.
Roles of fruits and vegetables in the prevention of coronary heart disease.
Consumption of cereals, fruits, and vegetables can lower the chances of onset of many coronary and cardiovascular diseases since they contain polyphenols, dietary fiber, and flavonoids that can play an important role in cardiovascular diseases.
Polyphenols and flavonoids have antioxidant properties and are involved in lowering cholesterol in serum. Also, these fruits and vegs contain dietary fiber which can lower cholesterol levels, reduce body weight, makes cells more sensitive to glucose, and hence reduce coronary heart disease mortality.
Examples of fruits and vegetables recommended for daily consumption include; spinach, oranges, mangoes, carrots, etc.
By Kamara Daniel Clinical and Community Nutritionist.
From Nutrition Rehabilitation Centre
@Kamara Daniel 3
0789407848
