Harvard Medical School tells us that the most effective combination of fruits and vegetables according to their study participants are two servings of fruits plus three servings of vegetables. Their study showed that eating more than that didn’t seem to provide additional benefit in lowering the risk of death. Neither did eating starchy vegetables like corn, peas, or potatoes, or drinking fruit juices.
The biggest health benefits in the study came from eating leafy green vegetables (kale, spinach) and fruits and vegetables rich in vitamin C and beta carotene (citrus, berries, carrots). "These are primary sources of antioxidants that may play a role in preventing cancer," Dr. Wang said.
There are other experts who say more than five is better such as Karen Collins, a registered dietitian nutritionist and the nutrition adviser to the American Institute for Cancer Research, who tells us that consuming more than five servings daily is linked with a further decreased risk of developing cancer. The Mayo Clinic also recommends 6-8 servings of fruits and vegetables daily.
Remember the sizes to use to accomplish your five servings daily or if you choose to do the 6-8 servings of fruits and vegetables recommended; generally, ¼ to ½ cup of vegetables or 1 cup of raw leafy vegetables like lettuce; or 1 medium piece of fruit – these sizes count as one serving.
So, here are some ideas or examples of what you can eat in order to take in your daily servings of fruits and vegetables:
· ½ cup blueberries (fresh, frozen, canned) plus 1 banana = 2 servings of fruit
· ½ cup grapes = 1 serving
· 1 ounce of raisins = 1 serving
· ¼ cup of dried fruit = 1 serving
· ½ cup of broccoli = 1 serving of a vegetable
· ½ cup Brussel sprouts = 1 serving
· ½ cup cabbage = 1 serving
· ½ cup carrots (cooked or raw) or two sticks = 1 serving
· ½ cup cauliflower = 1 serving
· 2-3 sticks of celery = 1 serving
· 2-3 ounces of carrot juice – 1 serving
· ½ cup of kale, mustard greens, or Swiss chard, or spinach, cooked; raw, 1 cup = 1 serving
· 2 slices of tomatoes = 1 serving
· ½ cup of tomato sauce = 1 serving
· 1 cup vegetable soup = 1 serving
· ½ cup yams or sweet potatoes = 1 serving
· ½ cup string beans or squash = 1 serving
· ½ cup or 1 ear of corn = 1 serving
· 1 slice of onions = 1 serving
The point is to eat more fruits and vegetables. Add them to your breakfasts, lunches, and dinners. Eat fruit with breakfasts or add berries and fruit to your cereal, preferably not sugar laden cereals. Search for ones without the sugar. Some puffed brands are sugar free and there are whole grain types on the market, also sugar free. Make the time to search for those with better ingredients. You can also add vegetables like onions, celery, peppers, or greens to your eggs and potatoes.
For lunches, have a vegetable or lettuce salad with added vegetables, along with your added protein, like hard boiled eggs, tuna, walnuts, or beans. Add vegetables to your whole grain sandwich or sub.
For dinner, add vegetables to your protein. Can add a sweet potato or yam serving or a whole potato, mashed or baked. Stews can be filled with proteins and vegetables and soups also. Don’t skimp on the veggies that you add. Make your stews and soups robust and filling.
The American Heart Association has a chart advising us to add more color. You can get the chart here: https://www.heart.org/en/healthy-living/healthy-eating/add-color/eat-more-color.
The chart shows fruits and vegetables of blue and purple colors, red and pink, green, white, orange, and yellow.
Remember that fruits and vegetables and certain spice compounds are anti-inflammatory, like cherries, strawberries, watermelon, apples, pineapple, avocado, and blueberries. Vegetables that fight inflammation are tomatoes, broccoli, mushrooms, garlic, carrots, green leafy vegetables. Also, fatty fish like salmon, tuna, mackerel, sardines, nuts like almonds and walnuts too. Fruits such as strawberries, blueberries, cherries, and oranges.
Nutrition experts at John Hopkins University School of Medicine tell us that coffee contains antioxidants and other active substances that may reduce internal inflammation and protect against disease.
Bromelain, the digestive enzyme in pineapple, has anti-inflammatory and pain-relieving properties. This helps when you have an infection, like sinusitis, or an injury, like a sprain or burn. It also offsets the joint pain of osteoarthritis. The vitamin C in pineapple juice is known to keep inflammation levels low https://www.webmd.com/diet/ss/slideshow-health-benefits-pineapple#:~:text=Bromelain%2C%20the%20digestive%20enzyme%20in,the%20joint%20pain%20of%20osteoarthritis.
Help keep the doctor away not only by eating apples, but also through healthful eating. Try to get at least five servings of fruits and vegetables daily.
Thanks for reading. All best, Giulietta
Website: https://www.gpassarelli.com
I am a certified reflexologist and nutrition counselor besides being a self-published author, poet, and writer. Have been sugar-free since 9-1-01.
Put any questions you may have in the comments section. Thank you.