Fruits and vegetables play an important role in human nutrition and health particularly as a source of vitamin c, thiamine, niacin, pyridoxine, folic acid, and mineral salts such as iron, riboflavin which are strong antioxidants and modifies metabolic activations.
A high intake of fruits and vegetables have been shown to be associated with reduced number of chronic diseases since they contain low sugar, salt and fat amounts while contain high fiber content that allows you to maintain a healthy weight while reducing on the risks of getting NCDs e.g. obesity, hypertension, diabetes, chronic heart diseases
Examples of fruits and vegetables recommended for one’s diet include; bananas, leafy vegetables, egg, dodo, Nakati, Sukuma, spinach, cabbage etc.
The role of fruits and vegetables in hypertension;
Hypertension is a condition whereby the pressure of blood against the artery walls is persistently higher than normal. I.e. above [180/90]. Diet rich in fruits and vegetables is an established protective factor for hypertension since it contains less trans-fat, salt, and sugar from our diet this help to reduce high blood pressure. Also the latter is rich in potassium which reduces the blood pressure-raising effect of salt [Nacl] in our diet. examples of fruits and vegetables that that regulate hypertension; these usually contain high potassium concentration egg oranges-100gm.k per 100gm, guavas-417gm.k in 100gm,avocado-458mg.k in 100gm,tomatoes-273mg.k in 100mg.,kiwi
The role of fruits and vegetables in diabetes
Diabetes is a condition in which the body has high sugar levels for a prolonged period of time. Healthful eating for people with diabetes is all about controlling portion size and preparing a careful balance of nutrients. The best vegetables for type 2 diabetes are low on the glycemic index scale which are rich in fiber or high in nitrates that reduce blood pressure. These foods also contain fibers which slows down the rate of absorption of glucose from small intestines into the blood hence reducing risks of getting diabetes. Health fruits for people with diabetes; are; black berries-1 cup of raw. 62calories, 14 CHO, 7.6g fiber, tomatoes-1 cup of sliced, 7gCHO, 2g fiber, oranges-1mdm has 69calories, 17g CHO, 3g fiber, straw berries-1 cup has 46calorie, 11g CHO, 3g of fiber.
Roles of fruits and vegetables in prevention of coronary heart disease.
Consumption of cereals, fruits and vegetables can lower the chances of onset of many coronary and cardiovascular diseases since they contain polyphenols, dietary fibre, and flavonoids that can play an important role in cardiovascular diseases. The polyphenols and flavonoids have antioxidant properties and are involved in lowering cholesterol in serum. Also, these fruits and vegs contain dietary fibre which can lower the cholesterol levels, reduce body weight, makes cells more sensitive to glucose and hence reduce coronary heart disease mortality. Examples of fruits and vegetables recommended for daily consumption include; spinach, oranges, mangoes, carrots etc.
The author is Kamara Daniel Clinical and Community Nutritionist, A consultant from Nutrition Rehabilitation Centre
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