Now, let’s chew the fat. Health experts around the world agree that eating five portions (approximately 400 grams per day or more) of a variety of fruits and vegetables daily – irrespective of other diet and lifestyle patterns – can decrease overall cancer incidence by at least 20 percent.
Yes, it takes only 400 grams of fruits and vegetables per person per day – or five or more servings; one serving is approximately the amount that fits into the palm of a cupped hand, so apparently, those with a smaller body size (like children and smaller adults) need to consume less than 400g/day.
Food Facts Asia dishes out the unsavory facts and figures: "Worldwide, the WHO estimates that low intake of fruits and vegetables is estimated to cause about 19 percent of gastrointestinal cancer, about 31 percent of heart disease, and 11 percent of strokes. An expert report published by the World Cancer Research Fund (WCRF) in 1997 estimates that 30-40 percent of cancer cases throughout the world are preventable through modifications to typical diets. This represents three and four million new cases of cancer each year. The WCRF report states that the evidence for the role of diet in protection against cancer is strongest and most consistent for diets high in vegetables and fruits."
Mothers are right, after all, when they nag their children to eat the veggies (and fruits) on their plates. Mothers truly know best!
While all fruits and vegetables are believed to be equally good for the health, there are those that are "more equal" than the others because of their especially important contributions. These include green leafy vegetables like lettuce and spinach, and cruciferious vegetables like broccoli, cauliflower and cabbage; and citrus fruits like oranges, lemons, limes (and their juices).
You may ask: What about potato and cassava (and other tubers that are uber-good to eat)?
The experts say: They do not count as far as the 400g/day fruits and vegetables target is concerned, but including some of these starchy foods in your regular diet contributes to one’s health in other ways.
Sadly, according to WHO surveillance data, most Asian countries fall short of the recommended 5-a-day target.
To achieve the 5-a-day goal (and maximize its health benefits), the experts prescribe aiming for as wide a variety of produce as possible. Choose all colors of fruits and vegetables. Remember this color guide: Green vegetables are an excellent source of many B vitamins. Orange and yellow fruits and vegetables (such as pumpkin and mango) are a good source of carotenoids (antioxidants that help prevent heart disease and certain cancers) while white vegetables (like onions and garlic) are a good source of sulphurous compounds.Indeed, in onion there is strength – it is said that the juice of raw onions can thin down mucus in the lungs and help prevent asthma attacks. Take note, fellow asthma sufferers! As for insomniacs, red onions contain a compound called quercetin that acts like a mild sedative and puts one to nirvana. Sweet dreams, all ye insomniacs!
According to the experts, we should aim for three vegetable serves and two fruit serves. Fresh is best, of course, but dried, canned, and frozen also count in achieving our 5-a-day goal. Two of the five daily portions can come from dried, canned, or juiced products while the other three portions can be fresh and relatively unprocessed or frozen.
Health authorities are also quick to point out that consumers need not worry about trace contaminants (but more on these in a future article) in their veggies (or fruits) as far as achieving their 5-a-day target is concerned.
Fact is, eating more fruits and vegetables can replace foods high in saturated fat and salt, among others, and improve the overall nutritional quality of one’s diet.
Please pass the spinach!
Not always. The truth is, fruit juice consumption is a huge contributor to the high incidence of childhood obesity. Not all fruit juice is healthy; the wrong kind – that with humongous amounts of sugar – can even cause cavities and gastrointestinal problems.
Between fruit juice and water, the former is certainly a more flavorful alternative. Ask the kids. Or their parents, who make sure they send some fruit juice baon when they pack their kids off to school.
But did you know that babies under six months old shouldn’t be given any juice as it can cause gas or diarrhea? The American Academy of Pediatricians prescribes the following amounts of juice children at certain ages should be drinking every day: six to 12 months old – 4 ounces per day; one to four years old – six ounces per day; four to 12 years old – eight ounces per day.
So, how do we know if we taking the right kind (read: healthy) of fruit juice?
Take these juicy bits of tips:
• Buy only juices that say 100 percent fruit juice on the label.
• Choose citrus juices as they tend to be the healthiest. Go for orange juice, as it is a powerhouse of nutrients such as vitamin C, folate, potassium, and calcium.
• Opt for 100 percent pasteurized juices, as they are less likely to contain harmful bacteria.
• Take note that the cloudier the juice, the more real the fruit – and nutrients – it contains.
• Don’t buy if the label says beverage, cocktail, punch, drink or one that ends in "ade" as these are likely to have 10 percent less pure fruit juice and lots of added water, sugar, and additives.
• Don’t buy fruit juices with blends of other fruits as they contain more sugar and less nutrients.
• Watch out for fructose corn syrup in the list of ingredients as this additive can add to kids’ sugar addiction.
The truth is, the juicier and healthier alternative to fruit juice, health experts say, is water.