By Otto Rodriguez
Miami-Dade Health
The old adage of “an apple a day keeps the doctor away” is definitely true if we take note of every major study on nutrition, but the key to it lies on the fact that no single fruit or vegetable provides all of the nutrients you need to be healthy, therefore you need to eat plenty every day, and pay special attention to the colors. Hint: the more colors, the better.
There is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke, and the basic compounds found in some fruits and vegetables may even protect you against cancer.
Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
One important aspect when it comes to consuming vegetables is that “one size does not fit all.” According to a multi-year study done by Harvard University, the most important contributions to your health come from green leafy vegetables such as lettuce, spinach, Swiss chard, and mustard greens; and cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale.
A report by the World Cancer Research Fund and the American Institute for Cancer Research suggests that non-starchy vegetables -such as lettuce and other leafy greens- protect against several types of cancers, including those of the mouth, throat, voice box, esophagus, and stomach.
On the other hand, citrus fruits such as oranges, lemons, limes, and grapefruit (and their juices) seem to be the ones that bring more important contributions.
And for those who would like to shed some pounds, eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
Fruits and vegetables also contain indigestible fiber, which absorbs water and expands as it passes through the digestive system. This can calm symptoms of an irritable bowel and, by triggering regular bowel movements, can relieve or prevent constipation.
