Health Hints March 3-7, 2003
ABCs for Good Health
Discussion Points
Benefits of Fruits and Vegetables in Daily Diets
The following points are brief statements about some of the benefits
of fruits and vegetables in daily diets:
Source of fiber - Fiber is important for "normalizing" gastrointestinal
function. Fiber from fruits and vegetables are both the soluble and insoluble
types. Both types of fiber provide important health benefits.
Source of vitamins and minerals - especially vitamin C and vitamin A
(as carotenes). These are antioxidants and may be helpful particularly
as we grow older. Citrus fruits, berries, and some green vegetables are
sources of vitamin C. Vitamin A and carotenes are found in yellow-colored
fruits and vegetables, and dark, green vegetables.
Folate, one of the B vitamins, is another important reason to include
green, leafy vegetables and dry beans in our diets. The recommended amount
of folate intake for adult women and men is 400 micrograms each day. Studies
show Americans usually get below this mark. Folate seems to be important
for lowering homocysteine levels in the blood. High homocysteine levels
have been associated with increased risk for heart disease.
Source of phytochemicals - These substances occur naturally in plants
and may provide beneficial health effects. One example is lycopene from
tomatoes which has been studied for its beneficial effects in reducing
cancer risk. Other examples of phytochemicals are polyphenols from purple
grapes or sulforaphane from broccoli. Since there is much we do not know
about the value of all of these substances, we continue to recommend a
variety of fruits and vegetables so that we can take advantage of any
health benefits they bring.
Color - Fruits and vegetables are one way to make our meals more colorful
and attractive. Colorful meals entice our appetites.
Texture - Fruits and vegetables provide a variety of textures to make
our food more interesting to us. They can be cooked and soft, or crunchy
and crisp. If chewing is difficult, fruits and vegetables can be cut into
smaller pieces.
Flavor - From the sweetness of grapes, to tangy oranges and mellow potatoes,
we experience an entire range of flavors in the fruits and vegetables
we eat. Flavors may change when fresh fruits and vegetables are cooked
or blended with other foods.
Prepared by:
Linda Boeckner, PhD, RD 2001
University of Nebraska Cooperative Extension educational programs abide
with the nondiscrimination
policies of the University of Nebraska-Lincoln and the United States Department
of Agriculture
Trivia Question:
Describe what Mache Mizuna, Frisee and Radicchio are.
Answer:
They are all types of greens used
to make a variety of salads.
Mache mizuna is another green plant coming from the herb family.
Fisee is a curly endive plant which is a vairety of chicory.
Racicchio is a red chicory which adds color an flavor to mixed greens
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