Eat vegetables for a healthier you

CEBU, Philippines - Filipinos don't eat as much vegetables as they should be.

This was revealed in a 2008 survey of the Food and Nutrition Research Institute of the Department of Science and Technology. The survey showed that from 1978 to 2008, vegetable consumption decreased from 145 grams to only 110 grams per day.

The National Nutrition Council (NNC) said that the reason for this is not just because Filipinos dislike eating vegetables for its texture and taste, but also, among others, because of the lack of knowledge on the nutritional and health value of vegetables and at the same time more and more Filipinos simply prefer fast food and instant food, not wanting to go through the hassle of food preparation themselves.

That is why the NNC decided that it is about time to promote vegetable eating, and so this month, on the commemoration of the 38th Nutrition Month, the NNC decided to go with the theme, "Pagkain ng gulay ugaliin, araw-araw itong iha-in! (Make it a habit to eat vegetables, serve it everyday!)"

Nutrition-wise, this year's Nutrition Month celebration hopes to address micronutrient deficiency and non-communicable diseases through vegetable consumption.

The NNC pointed out a study of the World Health Organization, which revealed that "adequate consumption of fruit and vegetables reduces the risk for cardiovascular diseases, stomach cancer and colorectal cancer."

It further emphasized that based on the evidence presented in the 2003 World Health Report, low fruit and vegetable consumption is one of the top ten risk factors contributing to "attributable mortality." Approximately 1.7 million deaths worldwide, can, in fact, be attributed to low fruit and vegetable consumption, probably because it has been blamed to be the cause of 14 percent of gastrointestinal cancer deaths, 11 percent of heart attacks, and nine percent of strokes.

On addressing micronutrient deficiencies, the NNC pointed out that the lack of intake of calcium, iron, thiamin, riboflavin, niacin, and vitamins A and C can be addressed through an increase in intake of vegetables.

They believe that because preschool children eat fewer vegetables, the diet of many preschoolers "could not meet the recommended nutrient intakes for iron, vitamin A, calcium, thiamin, riboflavin, niacin and ascorbic acid (vitamin C)."

Same goes with children of other age groups.

This could be the reason why many pediatricians would recommend the intake of vitamins and mineral supplements for children. But then, come to think of it, the problem on nutrient deficiencies can easily be addressed at a lesser cost by increasing vegetable consumption, as pointed out by the NNC.

Vitamin C, for example, can be found in rich supply in tomatoes, red and green bell peppers, cabbage, and in most sour fruits like mangoes and pineapple. Vitamin C is an antioxidant that helps in strengthening one's immunity and at the same time helps the body in effectively absorbing iron, another important nutrient.

Speaking of iron, this mineral can be found in alugbati, kangkong, saluyot, ampalaya, malunggay, string beans, and pechay. Iron is used by our body for its ability to effectively bind with oxygen.

Vegetables are also a rich source for vitamin A, which is essential for skin and eye health and is needed for the proper growth and development of children. Squash, carrots, spinach, red pepper, cabbage, ampalaya leaves, alugbati, and kangkong are a rich source of vitamin A.

Calcium, on the other hand, is not only found in milk. Kangkong, okra, malunggay, ampalaya, string beans, and alugbati are found to have a rich amount of calcium as well. This mineral is needed for bone health and for stronger teeth. In addition, vegetable consumption decreases the amount of calcium being removed from the body through urination.

Come to think of it, many of those minerals that expensive supplements are advertised to provide, can actually be had by simply including a healthy dose of vegetables in our diet.

WHO recommends a minimum of 400 grams of vegetables and fruits in a day, or roughly around five servings, three servings of which should be vegetables. A serving of vegetable would be equivalent to 25 grams of raw leafy vegetables or approximately one cup, 40 grams of raw non-leafy vegetables or approximately half a cup, or 45 grams of cooked leafy or non-leafy vegetables or approximately half a cup.

On the economic side, this year's Nutrition Month focus also hopes to increase the demand for vegetables to help local vegetable farmers, as well as to augment the income of many low and average-waged Filipinos by encouraging them to grow their own food.

So if you want to save money on food and at the same time make sure that you are getting the best nutrition from what you eat, follow the advice of the National Nutrition Council and make vegetable eating a habit.

Source: Nutrition Month 2012, National Nutrition Council.

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