Dietician Irene Labuschagne, manager of the Nutrition Information Centre University of Stellenbosch (NICUS), explains that while the more glamorous-sounding short-term benefits (glowing skin, glossy hair) might be more hearsay than fact, there are very tangible health benefits for swapping fast food for fresh.
“Everybody is so different that you can’t make blanket claims that eating more fruit and vegetables will definitely result in better skin, glossier hair or fewer infections.
But we are confident that a healthy diet will affect how bloated you are, and if you’re eating foods with a low GI index, you will have more energy. Cutting out caffeine and alcohol, especially if you are caffeine sensitive, is also bound to result in better sleep.”
But if that’s not enough for you to give up your daily diet of comfort food, the following information might be more convincing.
“Fruit and vegetables are the only foods which collectively have been consistently associated with risk reduction in several diseases such as cancer, heart disease, diabetes, hypertension and age-related macular degeneration,” says Labuschagne.
“In addition, some new data is emerging to support a protective role for fruits and vegetables in the prevention of cataract formation and chronic obstructive pulmonary disease.”
Patrick Holford, founder of the British Institute for Optimum Nutrition explains in his book, 100% Health- The Drug Free Guide to Feeling Better, Living Longer and Staying Free from Disease (Piatkus) that the reason why fruit and vegetables pack such a powerful healing punch has to do with the phytochemicals they contain.
“Phytochemicals are active compounds in food that prevent disease,” Holford writes. “Indoles, found in cabbage and Brussels sprouts, have anti-cancer properties. Chlorophyll, in green plants, helps to oxygenate the blood and improve energy.
Allicin, in garlic and spring onions, boosts the immune system. These are just three of hundreds of the commonly occurring phytochemicals in nature’s pharmacy.
Although many of these are not classified as essential nutrients (in other words, our lives do not depend on them), they do impact on the chemistry of the body and on our health as significantly as vitamins and minerals.”
According to Holford, the superheroes in the fight against disease include: aloe vera, berries, blue-green algae (more commonly known as spirulin), carrots, sweet potatoes, watercress, peas, cruciferous vegetables, essential oils such as omega-3 and omega-6 fatty acids, fish, garlic, shiitake and reishi mushrooms, quinoa (pronounced keenwa), seeds and nuts, soya products, watermelon and, finally, wheat and barely grass.
“The exact mechanism that explains the protective role of fruit and vegetables in cancer is yet to be determined, but is likely to be multi-factorial,” Labushagne goes on to explain. “The results of many studies continue to suggest a much more complex role for specific micronutrients and ‘non-nutritive’ substances, an area which is being actively and intensively investigated.
It’s important to remember, however, that fruit and vegetable consumption may also be an index that reflects differences between individuals who do or do not eat healthily, rather than having an exclusively protective role against cancer.”
Not sure what this meansn Well, chances are if you’re eating plenty of fruit and vegetables, you’re also probably the kind of person who doesn’t smoke, drink in excess and exercises regularly. So it could mean that your whole lifestyle offers protection against disease, rather than the fruit and veggies being solely responsible for your good health. But, until we have evidence to the contrary, it seems we should stick to mom’s advice and eat at least five servings of fruit and veg a day…
NICUS EXPERTS RECOMMEND
> Try to eat at least 5–6 portions of fruit and vegetables per day.
> Pure fruit juice or vegetable juice can be used to decrease the bulk of the diet or according to personal preference. A three-quarter glass of fruit or vegetable juice is equal to one portion of fresh fruit or vegetable.
> Buy vegetables in season, since they are fresher and more affordable.
> Eat a variety of fruit and vegetables and try something new each week.
> Be creative and start a vegetable garden so you have access to fresh vegetables.
> Where possible, eat the skin.
> Double your normal serving of vegetables and fruits. Try a banana with breakfast, a salad and an apple with your lunch and two vegetables with supper.
Minding your peas from your q’s
> Cruciferous vegetables: cabbage, cauliflower, broccoli, Brussels sprouts, kale, mustard, and turnips
> Solanaceous vegetables: tomatoes, peppers and eggplant
> Umbelliferous vegetables: carrots, celery, cilantro, parsley and parsnips
> Allium vegetables: garlic, onions, shallots, chives and leeks
> Cucurbitaceous vegetables: pumpkin, squash, cucumber, muskmelon and watermelon.
How much is enough? Talk about portions can be confusing. What does a portion amount to in real terms? We looked at some favourites to make it easier for you to know if you’re getting enough.
One portion equals:
VEGETABLES
> 1/2 cup cooked vegetables
> 3/4 cup of vegetable juice
> 1 cup sliced, raw vegetables
FRESH FRUIT
> 1 small, unpeeled apple
> 4 apricots
> 12 cherries
> 2 figs, medium
> 2/3 cup fruit salad
> 1/2 grapefruit
> 17 grapes
> 1 small banana
> 4 granadillas
> 2 guavas
> 1 nectarine
>1 orange
> 1 cup paw-paw
> 1 peach
> 1 pear, large
> 1 slice watermelon
> 2 naartjies
DRIED FRUIT
> 4 apple rings
> 3 dates
>2 figs
> 2 peach halves
> 3 prunes
>8 apricot halves
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