Fruits and vegetables do matter Published Oct. 18, 2007 By David Hey, PhD Health and Wellness Center GRAND FORKS AIR FORCE BASE, N.D. -- Food - one of our most basic human needs - is vital for healthy bodies and minds. But what messages about the importance of fruits and vegetables are Americans, particularly Grand Forks Airmen, truly absorbing? Health and nutrition experts agree that U.S. adults and children are not eating enough plant-based foods. Two studies published in the April 2007 issue of the American Journal of Preventive Medicine reports that Americans are clearly not meeting the mark. This is a serious public health concern because consuming a diet high in fruits and vegetables is associated with decreased risk of obesity and certain chronic diseases, such as cardiovascular disease, diabetes and some cancers. What should the Grand Forks AFB response be? According to the Health and Wellness Center's registered dietitian, Dustin Frize, "We need to raise public health awareness in meal planning, and consuming meals with, at the very least, a combination of five to nine servings of fruits and vegetables daily." Mr. Frize adds, "Fruits and vegetables are low calorie food options with many health benefits." The media, fast-food, home and work cultures seem to promote fats, sugars, salt, and additives, which help set the stage for the potential of diet-related diseases to occur. Moreover, convenience and price of fast foods tend to sway our decision making when it comes to having a non-nutritious meal on the run. Yet, what could be more convenient than consuming a variety of fruits and vegetables? Just rinse, eat and then remind yourself how good they are for you. Specifically, here is how good they are for you: Cancer prevention Numerous published studies reveal that people who consume large quantities of fruits and vegetables are much less likely to develop cancer than those who don't eat them consistently. Meals designed to aid against cancer prevention would contain abundant cabbage-family crops such as bok choy, broccoli, Brussels sprouts, cabbage and mustard greens, which contain a compound believed to stimulate cancer-fighting enzymes. Carrots, sweet potatoes, pumpkins, squash, spinach, red peppers, onions and garlic are also believed to have a range of cancer-fighting properties. Cholesterol control Although vegetables don't contain cholesterol, scientists believe that foods rich in soluble fiber, like many fruits and vegetables, may actually help to lower cholesterol levels and reduce the risk of heart attacks. Such a meal plan would include crops rich in soluble fiber such as apples, dry beans, carrots, eggplant, greens, peas, potatoes and squash. Consider using this focus as a springboard for engaging your family to notice and perhaps record the fat and fiber contents of foods they eat. Garnish your meals with fresh herbs Many processed foods have high sodium levels that can lead to high blood pressure and other problems. Consider growing an indoor garden this winter with flavorings such as basil, chives, dill, fennel, garlic and mint to use in place of salt. All you need is a non-drafty window facing the sunny south, a pot with clippings and some daily watering. Natural source of vitamins According to author and professor Paul Insel of Stanford University who co-authored a 2006 textbook entitled: Core Concepts of Health, it's best to obtain most of your vitamins from foods rather than supplements. Here is a list of vitamins that come directly from fruits and vegetables and what they do for the human body: Fat-soluble vitamins: Vitamin A: Carrots, spinach, and other orange, deep green vegetables and fruits; helps with maintenance of vision, skin, linings of the nose, mouth, urinary tracts and immune function. Vitamin E: Green leafy vegetables, asparagus and peaches; helps with protection and maintenance of cellular membranes. Vitamin K: Green leafy vegetables, helps with protection of factors essential for blood clotting. Water-soluble vitamins: Folate: Green leafy vegetables and oranges; helps with metabolism, DNA and new cell synthesis. Pantothenic acid: Broccoli and potatoes; helps with metabolism of fats, proteins and carbohydrates. Riboflavin: Green vegetables; helps with energy metabolism, maintenance of skin, mucous membranes, and nervous system Vitamin C: Peppers, broccoli, spinach, brussels sprouts, citrus fruits, strawberries, tomatoes, potatoes, cabbage and other fruits and vegetables; helps with maintenance and repair of connective tissue, bones, teeth, and cartilage; promotion of healing; aid in iron absorption Source: Food and Nutrition Board, Institute of Medicine, National Academics. 2001. "In the long view, no nation is healthier than its children, or more prosperous than its farmers." - President Harry Truman. So, start to eat your fruits and vegetables! For more information on the benefits of fruits and vegetables visit www.fruitsandvegetablesmorematters.org.