An increase intake of fruits and vegetables is one of the Dietary Guidelines for Americans. The MyPlate image demonstrates that fruits and vegetables together should make up about one-half of our plate.
However, most of us do not eat the recommended servings daily. We know they are healthy. Studies continue to show that people who consume recommended servings have lower rates of chronic diseases such as heart disease, cancer and arthritis.
So what is it about these plant foods? Why do they carry such great benefits?
One reason is they have many of our vital vitamins and minerals. They also have compounds called phytochemicals. Unlike vitamins and minerals, phytochemicals are not essential nutrients. We can function without them but they do provide health benefits.
There are different categories of phytochemicals, such as phenolic acids, flavonoids, carotenoids, phytosterols and alkaloids. These compounds are made by plants and used as a second defense mechanism. Many times phytochemicals are responsible for the color of our fruits and vegetables.
When we consume them we too reap benefits. For us the phytochemicals have anti-oxidant properties, repair DNA, promote healthy cell growth and hormone metabolism, have anti-bacterial and viral effects and increase immune function. These effects then decrease our risk of chronic disease.
So how can you obtain all these benefits?
1. Consume about 5-9 servings of fruits and vegetables per day. Consume them at meals and for snacks to ensure you obtain sufficient amounts.
2. Eat a variety of each. There are different phytochemicals throughout fruits and vegetables. For example, the phytochemicals in berries may be different than those in broccoli and greens. Diversify your plant choices.
3. Use the food-first rule. There are many supplements on the market that have phytochemicals, however, research suggests that whole food sources are more effective and active in the body than those in supplement form.
4. Many of us associate fruits and vegetables as healthy but not tasty good. If this is you, find a way to include them in your diet. My father makes a shake every night made of a banana, spinach, carrots, yogurt and chocolate milk. I know that does not sound too good but he likes it. Start slow. Find a few you like and consume those, then add a new one each week or month.
5. Fresh local vegetables usually are more flavorful. During those summer months, consume fresh vegetables.
6. If it is hard to find or buy fresh, canned and frozen fruits and vegetables provide a good alternative.
Although I have mostly discussed fruits and vegetables, phytochemicals are found in other plant foods such as whole grains, soy and nuts.
Think of all you ate yesterday: Did you consume the 5-9 fruits and vegetables? If not, how many did you consume and can you increase it by one tomorrow?
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