Why do we have to eat fruits?
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The Importance of Eating Fruits: Health Benefits and Disease Prevention
Nutritional Value of Fruits
Fruits are a rich source of essential nutrients, including dietary fibers, antioxidants, vitamins, minerals, folic acid, pectin, iron, calcium, flavonoids, lycopene, thiamin, and magnesium. These elements are crucial for the proper functioning of the body and play a significant role in disease prevention. Fruits are also low in fat, sodium, and calories, making them an excellent choice for maintaining a healthy diet.
Health Benefits of Fruit Consumption
Chronic Disease Prevention
Consuming fruits has been linked to a reduced risk of several chronic diseases. There is convincing evidence that increased fruit intake can lower the risk of hypertension, coronary heart disease (CHD), and stroke. Additionally, there is probable evidence suggesting that a higher consumption of fruits may reduce the risk of cancer and other chronic conditions such as type 2 diabetes mellitus, asthma, chronic obstructive pulmonary disease (COPD), and rheumatoid arthritis (RA).
Cognitive Health
In older adults, higher fruit consumption is associated with a lower prevalence of cognitive disorders, including cognitive impairment and dementia. A meta-analysis found that increased intake of fruits and vegetables is inversely proportional to the prevalence of cognitive disorders, highlighting the importance of these foods in maintaining cognitive health.
Inflammation and Immune Function
Fruits contain various phytochemicals that have complementary and overlapping mechanisms of action, such as modulation of detoxification enzymes, stimulation of the immune system, reduction of platelet aggregation, and antioxidant effects. These properties contribute to the prevention and management of chronic diseases.
Public Health Recommendations
Dietary Guidelines
The 2015-2020 U.S. Dietary Guidelines for Americans recommend that fruits and vegetables constitute one-half of the plate at each meal. This recommendation is based on the strong scientific evidence supporting the health benefits of fruits and vegetables. Public policies that promote dietary interventions to increase fruit intake are warranted to improve public health outcomes.
Interventions and Education
Effective interventions to increase fruit consumption include multi-component strategies, such as motivational interviewing and educational programs delivered through community settings like churches. These interventions have been shown to significantly increase fruit intake among participants. Additionally, targeting the family environment by encouraging parental modeling and creating a supportive home environment can promote healthy eating behaviors in children and adolescents.
Conclusion
Eating fruits is essential for maintaining a balanced and healthy diet. Fruits provide a wide range of nutrients and bioactive compounds that contribute to the prevention of chronic diseases, support cognitive health, and enhance immune function. Public health initiatives and educational programs are crucial in promoting higher fruit consumption to improve overall health and reduce the burden of chronic diseases.
Sources and full results
Most relevant research papers on this topic
Fruits, vegetables, and health: A comprehensive narrative, umbrella review of the science and recommendations for enhanced public policy to improve intake
Health Importance of Fruits in Humans
Critical review: vegetables and fruit in the prevention of chronic diseases
The role of wild fruits and vegetables in delivering a balanced and healthy diet.
Factors affecting fruit and vegetable consumption and purchase behavior of adults in sub-Saharan Africa: A rapid review
Health effects of vegetables and fruit: assessing mechanisms of action in human experimental studies.
Getting children to eat more fruit and vegetables: a systematic review.
Fruit and Vegetable Consumption and Cognitive Disorders in Older Adults: A Meta-Analysis of Observational Studies
Family correlates of fruit and vegetable consumption in children and adolescents: a systematic review
A motivational interviewing intervention to increase fruit and vegetable intake through Black churches: results of the Eat for Life trial.
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