Transcript Document

Benefits of Eating
Fruits and Vegetables
February 2005
Presented by Mary Meck Higgins
Ph.D., R.D., L.D., CDE
Assistant Professor
Dept. of Human Nutrition
K-State Research & Extension
[email protected]
Objectives
• Discuss dietary advice for
consumption of fruits and
vegetables.
• Review portion sizes, the variety of
produce on the market & safe
handling practices.
• Discuss some phytonutrients in
produce.
• Give an overview of the multiple
health conditions that improve with
fruit and vegetable intake.
• Describe multiple fruit and vegetable
resource information sources.
Summary:
Fruits and Vegetables —
Color yourself healthy
• F/V are nice to look at, full of
flavor, fun to eat, portable, and
healthy to choose regularly
• Dark green, deep red, yellow,
bright orange, blue, purple, white –
about 2000 pigments are in the
foods we eat
• Full of vitamins, minerals, fiber
and pigments, yet low in calories,
fat and sodium, F/V protect against
many kinds of chronic diseases
Choose a variety of fruits
and vegetables daily.
Enjoy at least 2 servings of
fruit & 3 of vegetables.
Aim for 5 to 9 servings of
different kinds & colors of
fruits/vegetables each day
as part of a healthy eating
pattern.
F/V Dietary
Recommendations
• Food Guide Pyramid: 2-4 servings for
fruit, 3-5 servings for vegetables
• 2 F + 3 V for sedentary women, older
adults
• 3 F + 4 V for sedentary men, kids, teen
girls, active women
• 4 F + 5 V for teen boys, active men, very
active women
• U.S. Dietary Guidelines for Americans:
specific recommendation in 2000
• DASH diet: 8-10 servings/day
• Am Inst of Cancer Research: 5-10
svgs/day
Portion Size
• 1 medium-sized piece of fruit
• ¼ cup dried fruit
• ½ cup raw, cooked, frozen, canned
fruit (in 100% juice) or vegs
• ¾ cup 100% fruit or veg juice
• ½ cup cooked, canned, frozen beans
or peas
• 1 cup raw leafy vegs
• 400-800 grams = 15-30 oz = 5-10
svgs =
7% of calories
The variety of produce on
the market
Variety of F/V
Preparation:
Colors:
•
•
•
•
•
•
•
•
•
•
Fresh
Frozen
Canned
Dried
Plain or w/ sugar,
dairy, breading,
fat/oil
Yellow/orange
Red
Blue/purple
Green
White
Types:
• Leafy
• Cruciferous
• Citrus
Most Commonly Eaten
Fruits
• *Apples (red,
green, yellow)
• *Banana
• *Grapes (green,
red, purple)/raisins
• Orange
*3 most-often
purchased
• Peach
• Pear (yellow, red,
green)
• Pineapple
• Watermelon
Less Common Fruits
• Apricot
• Avocado
• Berries (blue, black,
cran-, elder, rasp-,
straw-)
• Cantaloupe
• Carambola (starfruit)
• Cherry
• Currants
• Dates
• Fig
• Grapefruit (yellow,
red)
• Honeydew
•
•
•
•
•
•
•
•
•
•
•
Kiwi
Lemon
Lime
Mango
Nectarine
Papaya
Persimmons
Plum/prune
Pomegranate
Rhubarb
Tangerine
Most Commonly Eaten
Vegetables
•
•
•
•
•
•
•
Broccoli
Carrots
Celery
Corn
Cucumber
Lettuces
Onions (red,
yellow, white)
• Peas (green, snow)
• *Potatoes (red,
white, gold,
purple)
• Snap beans (green,
wax, purple)
• *Tomatoes
*the top 2
Less Common Vegetables
• Artichokes
• Arugula
• Asparagus (green,
purple)
• Beets
• Bok choy
• Brussels sprouts
• Cabbage (red, green)
• Cauliflower
• Celeriac
• Chinese cabbage
• Chives
• Eggplant
•
•
•
•
•
•
•
•
•
•
Endive
Garlic
Ginger root
Greens, tender (beet,
Swiss chard, spinach)
Greens, bitter
(collards, kale,
mustard, turnip)
Jicama
Kohlrabi
Leeks
Legumes
Mushrooms
Less Common Vegetables,
cont’d
•
•
•
•
•
•
•
•
•
•
Okra
Parsley
Parsnips
Peppers (red,
green, yellow,
purple)
Pumpkin
Radicchio
Radish
Rutabaga
Salsify
Scallions
• Shallots
• Sprouts (alfalfa, bean,
broccoli)
• Summer squash
(yellow, zucchini)
• Sweet potatoes, yams
• Turnips
• Water chestnuts
• Watercress
• Winter squash (acorn,
butternut, Hubbard,
spaghetti)
Handling F/V
• Wash F/V thoroughly under cold
running water to remove:
– Residues of dirt
– Residues of chemical sprout inhibitors,
wax, pesticides, etc.
• Buy just enough fresh to eat w/o
spoiling
• Store per type of produce
• www.aboutproduce.com
Vitamin A Antioxidants
Protect against cell damage
Dark Green and Yellow Vegetables
Carrots
Sweet Potatoes
Tomatoes
Green Peppers
Broccoli
Cantaloupe
Apricots
Pumpkin
Asparagus
Spinach, Kale, Turnip, Mustard, Collards
Vitamin C Antioxidants
Protect against cell damage
Citrus
Strawberries
Tomatoes
Green Peppers
Melons
Potatoes
Broccoli
Spinach, Kale, Turnip,
Mustard, Collards,
Vitamin E Antioxidants
Protect against cell damage
Plant Oils
Nuts & Seeds
Asparagus
Cabbage
Sweet Potatoes
Corn
Whole Grains
Wheat Germ
Phytochemical
Antioxidants
Protect against cell damage
• Resveratrol
• Anthocyanins
• Lycopene
polyphenol
epigallocatechin
gallate
• EGCG
Health Benefits of F/V -Eating Them Helps
Prevent:
• *Coronary heart
disease
• *Cancer
• *Stroke
• *Urinary tract
infections
• *Constipation
• Cataracts
• Age-related macular
degeneration (AMD)
• Chronic obstructive
pulmonary disease
(COPD)
• Diverticulosis
• High blood pressure
• Others?
• Helps relieve pain
• Helps protect:
– Immune system
– Cognitive
function/memory
*best evidence.
References:VanDuyn & Pivonka. J Am Dietetic Assoc. 2000.
100:1511-21; Hyson, D. Produce for Better Health Foundation. 2002,
pp 1-20.
F/V + Coronary Heart
Disease
• CHD is leading cause of death
• Eating 3-10 svgs/d F/V might prevent 1540% of CHD incidence; or maybe less
among non-white populations.
• For V, 16 studies showed protective, 2 no
protection, 1 negative results
• For F, 12 studies showed protective, 3 no
protection, 2 negative results
References: VanDuyn & Pivonka. J Am Dietetic Assoc. 2000.
100:1511-21. Hyson, D. Produce for Better Health
Foundation. 2002, pp 1-20. Bazzano et al. AJCN. 2002.
76: 93-99.
F/V + Cancer
• Cancer = 2nd leading death cause (1 out
of 4)
• 400 g/d of a variety of F/V could
prevent at least 20% of cancer
incidence (AICR, 1997), but any
increase confers benefits
• F/V esp. strong against esophageal Ca;
likely linked against stomach,
pancreatic Ca
• V, but not F, likely linked against
colorectal Ca
• F, but not V, likely linked against lung
Ca
References:VanDuyn & Pivonka. J Am Dietetic Assoc. 2000.
100:1511-21; Hyson, D. Produce for Better Health
Foundation. 2002, pp 1-20.
F/V & Prostate Cancer
• Reduced prostate cancer (11th death
cause in men)
– 45% lower rate in men who eat 10 +
svgs/wk
– 20% less in men who eat 4-7 svgs/wk
– More research needed.
– 6 yr study, 48,000 men, Harvard Univ.,
1995
F/V + Stroke
• Stroke is 3rd leading cause of death
• 3+ svgs/d, vs. less than 1 svg/d, was
associated w/ reduced stroke incidence by
27% in 1 epid. study
• People who ate 5+ svgs F/V had 25-30%
lower risk; 25-40% lower with 10 svgs/d
instead of 2-3 svgs/d
• For V, 7 studies showed protective, 1
none, 1 neg.
• For F, 6 studies showed protective, 2
none, 1 negative results
References:VanDuyn & Pivonka. J Am Dietetic Assoc. 2000.
100:1511-21. Hyson, D. Produce for Better Health
Foundation. 2002, pp 1-20. Bazzano et al. AJCN. 2002. 76:
93-99.
F/V & COPD
• 4th leading cause of death;
bronchitis, emphysema, asthma
• 5 studies, all positive for F and/or V
being protective of lung function
• Possibly apples protect. Flavonoids
and vitamin C-rich foods also good,
especially outer layers of fruits and
vegetables, which have the most
quercetin
References:VanDuyn & Pivonka. J Am Dietetic Assoc.
2000. 100:1511-21; Hyson, D. Produce for Better
Health Foundation. 2002, pp 1-20.
F/V & Infections
• Cranberries and blueberries protect
against bladder infections, possibly
ulcers and gum disease.
• “Condensed tannins” in the berries
prevent undesirable bacteria, such as
UTI-causing E. Coli bacteria, from
attaching to the cells and organs,
such as to the wall of the bladder
F/V & Eye Health
• Cataracts, AMD are leading causes
of blindness.
• Emerging evidence that consumption
of F/V rich in antioxidants, such as
vitamin C; vitamin E; carotenoids,
including beta carotene, lutein and
zeaxanthin; folic acid; and fiber, are
protective and delay onset of
cataracts and may prevent AMD
References:VanDuyn & Pivonka. J Am Dietetic Assoc. 2000.
100:1511-21; Hyson, D. Produce for Better Health
Foundation. 2002, pp 1-20.
Green, Yellow F/V &
Lutein and Zeaxanthin
• Found in kale, spinach, turnip greens,
collard greens, yellow corn, broccoli,
romaine lettuce, zucchini, green peas,
Brussels sprouts, Swiss chard, mustard
greens, red and green pepper, beet greens,
cucumber, celery, okra, kiwi, pumpkin,
winter squash, red grapes, mango,
honeydew melon
• Yellow pigments; Absorb light; Two of the
important antioxidants for eye health;
Seem to lower risk for cataracts and agerelated macular degeneration; May also
prevent further deterioration of eyesight
F/V & Constipation
• Dried plums/Prune juice act as a
laxative. More research needed into
mechanism of action.
• F/V also provide fiber
F/V & High Blood
Pressure
• HTN increases risk for CVD, stroke,
renal failure
• A high F/V diet lowers BP
• DASH diet, which includes 8-10
servings of F/V daily + low-fat dairy
+ low total and saturated fat, lowers
BP more than high F/V
• Potassium in F/V may be one of the
components that is protective
F/V & Diverticulosis
• 1/3 of people age 50+ yrs have it
• F/V seem to be protective against
diverticulosis
• Fiber seems to be one of the
beneficial components, esp.
insoluble fiber cellulose
F/V & Diabetes
• 6th or 7th leading cause of death
• Inconclusive data, but eating 5+
svgs/d may help prevent diabetes,
and improve BS once diagnosed
F/V & Cognitive Function
• High F/V diet may protect against (delay,
prevent) oxidative stress that is thought to
be associated with neuron loss, memory
changes, Alzheimer’s
• Animal studies with F/V, esp. blueberries,
spinach, show promising results
• Flavonoids, antioxidants may be involved
in effects
Reference: Hyson, D. Produce for Better Health Foundation. 2002, pp 120.
Inverse Relationship
Between F/V Intake and
Chronic Disease:
When intake of F/V goes up,
chronic disease and all-cause
mortality go down.
Fruit & Vegetable
Resources
• K-State’s Extension Human
Nutrition web site at:
www.oznet.ksu.edu/humannutrition/f
reshfruitsandvegetables.htm
We recommend
a diet rich in colorful
fruits & vegetables