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Benefits of eating Fruits and vegetable


Fruits

1. Fruits can be used for beauty and beauty Vitamin C and pectin contained in fruits can whiten people, eliminate dark spots and freckles, and moisturize the skin and remove wrinkles.
2. Fruits can maintain health. Various nutrients contained in fruits have different effects on many diseases. For example, the absorption of dietary fiber and pectin in fruits can prevent constipation, colorectal cancer, vascular sclerosis and diabetes. .
3. Fruits can lose weight. Fruits are basically low-protein, low-fat, high-moisture foods, which are in line with weight loss.
4. Fruit can effectively detox. A variety of minerals contained in fruits have a function of purifying blood and hematopoietic, can strengthen liver and kidney functions, and excrete toxins in the body through excretion. The vitamin A contained in it can help laxative and stimulate The secretion of digestive juices regulates intestinal function.
There are many benefits to eating fruits, but you ca n’t eat them in large quantities. Because any kind of nutrition that our human body needs has a degree, so we ca n’t eat fruits as a standard when we eat fruits. In addition, it is not good to eat fruit on an empty stomach, because the fruit acid in the fruit stimulates the mucous membrane of the stomach wall, which is very detrimental to the health of the stomach. In short, the benefits of fruit are many, but we must consume it in moderation to achieve the purpose of eating fruit to bring health to the body. Don't eat more than you want, and eat healthy.
Vegetable


What to eat and how to eat are asked by the university. The dietary guidelines of any country state without exception the need to ensure fruit and vegetable intake. The editor of this article summarizes the benefits of those fruits and vegetables for everyone!

1 Increase Happiness

A study by the University of Warwick showed that eating more fruits and vegetables can significantly increase people's happiness. The study, which will be published in the prestigious American Journal of Public Health, is the first major scientific attempt to explore how fruits and vegetables can reduce the risk of cancer and heart disease.

Researchers have concluded that people from almost no fruits and vegetables to eight servings of fruits and vegetables a day will increase people's life satisfaction, which is equivalent to people's feeling from unemployment to employment. Happiness will increase within 24 months.

The study randomly surveyed more than 12,000 people. Research topics include recording their daily eating and measuring their mental health. Through improvements in diet within two years, researchers have discovered changes in people's minds.
Professor Andrew Oswald said: "Eating fruits and vegetables can significantly increase our happiness compared to improving human health. The motivation for people to eat healthy foods such as preventing cancer has gradually diminished. However, increasing consumption of fruits and vegetables It ’s more straightforward to improve happiness. "
A collaboration between the University of Warwick in the UK and the University of Queensland in Australia found that happiness increased when fruits and vegetables were increased to eight servings per day.

Researchers have found that changes in fruit and vegetable intake can predict future changes in happiness and life satisfaction. They considered many other factors, including the impact of changes in people's income and living environment.

[2)  Protect Smokers

Antioxidants found in fruits and vegetables protect the lungs from oxidative damage and prevent COPD. A research article published in Thorax, an authoritative journal in the field of chest disease, aims to clarify the correlation between fruit and vegetable consumption and the risk of chronic obstructive pulmonary disease in smoking men.

A population-based prospective Swedish cohort of men, including 44335 men, aged 45-79 years, without a history of COPD at the beginning of the study. Researchers assessed participants' fruit and vegetable consumption through self-filled questionnaires.

During an average follow-up of 13.2 years, 1918 patients were diagnosed with COPD. A strong negative correlation was observed between total fruit and vegetable consumption and COPD in smokers (P interaction = 0.02), but this correlation was not observed in never-smokers. Participants with fruit and vegetable consumption in the lowest quintile (<2 servings / day) had an age-standardized incidence rate of 1166 per 100,000 current smokers per year and 506 among quitters; Among them, the participants in the lowest quintile range (≥5.3 servings / day) were 546 and 255 cases per 100,000 people per year, respectively. The multivariate COPD hazard ratio compared to the highest and lowest quintile range of total fruit and vegetable consumption was 0.60 in current smokers (95% confidence interval 0.47-0.76, P <0.0001), and among quitters, 0.66 (95% confidence interval is 0.51-0.85, P = 0.001). Increasing the total daily consumption of fruits and vegetables can significantly reduce the risk of COPD, with a 8% reduction in ex-smokers (95% confidence interval of 4% -11%) and 4% (95% confidence in quitting smokers) The range is 0% -7%).

These results indicate that high consumption of fruits and vegetables is associated with a reduction in the incidence of COPD among current smokers and quitters, but not with never-smokers.

(3) Use as gifts

On February 3, a study published in the journal PLOS ONE entitled "Let them eat fruit! The effect of fruit and vegetable consumption on psychological well-being in young adults: A randomized controlled trial" showed that in just two During the week, increasing fruit and vegetable intake can affect how people feel.

Specifically, in this study, a team of scientists led by Dr Tamlin Conner of the University of Otago in New Zealand investigated the impact of increased fruit and vegetable consumption on human psychological well-being. The study involved a total of 171 young people between the ages of 18 and 25. These participants were divided into three groups.

Within two weeks, they will either continue to eat normally (group 1), or be encouraged (via text message reminders, etc.) to eat more fruits and vegetables (group 2), or be given a daily share of 2 fruits and vegetables , Including radishes, kiwi, apples and oranges (group 3). The results showed that the psychological well-being of the participants in the third group improved significantly, and their vitality and enthusiasm also increased.

However, participants in the second group did not show similar improvements. The study found that during the survey, they were more inclined to eat cooked vegetables or mix vegetables with other foods, while participants in the third group usually ate uncooked fruits and vegetables.

Dr Conner said the findings were encouraging. In just two weeks, increasing a healthy diet can improve happiness. "This study tells us that we should give people more levels and vegetables, such as students in boarding houses, children in day care centers, patients in hospitals, etc.," he said.

Scientists said that further research is needed to investigate whether eating more fresh fruits and vegetables can affect patients, such as those with depression. Dr. Conner believes that impacting patients may take longer.

[4) makes your Smart 

A recent study on elderly people believes that the digestion of a pigment in green leafy vegetables is related to the preservation of "crystalline intelligence", which refers to the ability of humans to use the skills and knowledge they have learned throughout their lives. The research has been published in the journal Frontiers of Aging Neuroscience.

Marta Zamroziewicz, a graduate student at the University of Illinois in the United States, and Aron Barbey, a professor of psychology, conducted the research. He said that Lutein (LOO-teen) is one of several plant pigments that people obtain through diet. Orchids, cruciferous vegetables, and egg yolks. Lutein accumulates in the brain, is embedded in cell membranes, and plays a "neuroprotective role."

The study enrolled 122 healthy participants aged 65 to 75 who answered questions about the standard test for crystallized intelligence. Researchers also collected blood samples to determine serum levels of lutein and used magnetic resonance imaging (MRI) to image participants' brains to measure volume in different brain structures.

The researchers found that participants with higher serum lutein levels performed better on the crystal intelligence test. Serum lutein levels only reflect recent dietary intake, Zamroziewicz said, but are related to lutein concentrations in the brains of older people, which reflects long-term dietary intake. Researchers reported that participants with higher serum lutein levels had thicker gray matter in the para hippocampus. The hippocampus is preserved in healthy aging like crystal intelligence.

(5)  Health

Recently, in a research report published in the international journal JAMA Neurology, researchers from Columbia University's Mailman School of Public Health showed that foods such as fruits and vegetables contain a large amount of antioxidants. Nutrients and carotenoids, these foods may significantly improve the function of patients with amyotrophic lateral sclerosis (ALS). This study is also the first study to evaluate the body function of patients with diet and ALS. Oxidative nutrients and carotenoids can effectively slow the function of patients with ALS.

Amyotrophic lateral sclerosis is a serious neurodegenerative disease that can cause muscle atrophy and paralysis in patients, eventually leading to respiratory failure. Although 10% to 20% of ALS patients can survive for more than 10 years, many patients survive The value is only 20 to 48 months. Researcher Jeri W. Nieves said that in the article we examined the relationship between nutrient intake and the severity of disease in patients with ALS symptoms that lasted 18 months or less. First, the study The staff obtained the nutrient intake of the participants using a food questionnaire. Subsequently, they conducted a follow-up survey of 302 participants recruited into 16 clinical research centers. At the same time, the researchers also investigated the severity of the disease in ALS patients. And respiratory function was verified.

Food and nutrients can help reduce the severity of the disease in patients with ALS, similar to how it is recommended to suppress other chronic diseases. Finally, the researchers said that the horizontal research we conducted relied on food questionnaires, and this does not represent the actual daily diet of the individual. However, the necessary nutritional care for patients with ALS should mainly consider promoting patients' treatment of fruits and vegetables. Intake of these foods because these foods contain high levels of antioxidants and carotene; the researchers said that they will continue to study in the future to obtain more data to clarify the relationship between dietary intake and ALS progression.

[(6) Helps pregnant women 

It is well known that eating patterns during pregnancy affect the outcome of a baby's birth. This study focused on the diet patterns of pregnant women in Asia and explored the relationship between diet patterns and premature and offspring birth sizes.

At 26-28 weeks of gestation, information such as 24-hour memories and 3-day diet records of pregnant women were collected. Exploratory factor analysis was used to derive pregnant women's eating patterns. The gestational age is confirmed in the early pregnancy based on the results of the ultrasound examination, and anthropometric indicators at the time of offspring's birth are obtained from hospital records. After adjusting for confounding factors, the relationship between pregnant women's eating patterns and birth size of offspring was investigated using logistic and linear regression analysis. The pregnant women's diet pattern is divided into three categories: vegetables, fruits, rice (VFR); seafood and noodles (SfN); pasta, cheese and processed meat (PCP). The study included 923 infants with a premature birth rate of 7.6%, an incidence rate of 13.4% for infants younger than gestational age, and 14.7% for infants older than gestational age.

The analysis showed that the higher the compliance with the VFR diet pattern (each increase of 1 SD in the VFR score), the lower the risk of premature infants (OR: 0.67; 95% CI: 0.50, 0.91), and the higher the obesity index (β: 0.26 kg / m3; 95% CI: 0.06, 0.45 kg / m3), with a higher risk than gestational age (RR: 1.31; 95% CI: 1.06, 1.62). No effect of SfN and PCP diet patterns on the outcomes of offspring was observed.

The results show that for pregnant Asian women, the VFR diet can reduce the risk of premature babies and is associated with larger birth sizes in offspring. These results need further research in the future to repeat and verify.

(7) improve exercise performance

A recent study published in Frontiers in Physiology found that nitrate supplementation combined with sprint interval training under hypoxic conditions can improve athletic performance.

Researchers from the University of Leuven, Belgium, conducted a study of 27 participants who participated in moderate training. They were given nitrate supplements before sprint interval training (short but intense cycling exercises three times a week). Nitrate is abundant in green foods such as spinach. It is important for human functioning, especially during exercise.

To assess performance differences under different conditions, the study included low oxygen levels exercise under normal oxygen conditions and under hypoxic conditions at high altitudes. The results published in Frontiers in Physiology were unexpected. Only five weeks later, when training under hypoxic conditions, as nitrate intake increased, muscle fiber composition changed.

Professor Peter Hespel from the University of Leuven's Sports Centre said: "This may be the first study to show that a simple nutritional supplement strategy, namely oral nitrate intake, can cause changes in muscle fiber composition during training."

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