Do you struggle with getting lots of fruits and veggies in your diet each day? With busy schedules, tight budgets and cravings for processed, sugary foods, many people struggle with this. The United States Department of Agriculture recommends at least 5 servings of fruits and veggies each day if you want to have better health. We can help you establish better diet and exercise, so that you reduce your risk for chronic conditions!
According to the United States Department of Agriculture, eating more vegetables and fruits is foundational for establishing an overall healthy diet that reduces the risk of some chronic diseases. The nutrients found in vegetables are essential for health and maintenance of your body.
There is a reason that fruits and vegetables are bright in color. They are meant to catch our attention because they are rich in what our bodies need. The American diet is heavy on fat, calories and cholesterol. Vegetables not only don’t have any cholesterol, but they supply you with the nutrients like potassium, dietary fiber, folic acid, vitamin A, and vitamin C.
Potassium is necessary for supporting healthy blood pressure. You can get potassium from vegetables like sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
A healthy endocrine and bowel system means that you need to have dietary fiber to help break down what you eat. Fiber helps reduce blood cholesterol levels and has been shown to lower the risk of heart disease. Another upside to the fiber in vegetables? They keep you feeling full longer thus helping you cut calories when you need to.
Folic acid is talked about a lot with women who are preparing to become pregnant or who are pregnant because it reduces the risk for neural tube defects, anencephaly and spina bifida during fetal growth, but folate is important to everyone to support the production of red blood cells.
Vegetables supply a essential vitamins for keeping your eyes and skin healthy too like with Vitamin A. Vitamin C is vital for wound recovery and for healthy gums and teeth. Vitamin C is also necessary to absorb iron properly.
One of the most important reasons for getting your fruits and veggies is to help protect you from serious, life-threatening diseases like heart disease, cancer, type 2 diabetes, osteoporosis, obesity, and conditions like high blood pressure, kidney stones, heart attack/stroke.
When making any large changes to diet or lifestyle, the best success is to start small and work from there overtime. The United States Department of Agriculture offers the following advice for incorporating more fruits and veggies into your daily diet:
MAKE HALF YOUR PLATE FRUITS AND VEGETABLES
Offer whole fruits without saturated fat, sodium, or added sugars as dessert.
Vary your veggies
Prepare your vegetables without sauces, gravies, or glazes to lower the amount of sodium, saturated fat, and added sugars.
“Some substances in foods, sometimes called anti-nutrients, interfere with the body’s use of vitamins and minerals. Thus oxalates, found in some dark green leafy vegetables, interfere with the absorption of some minerals (including calcium, zinc, and iron), as does the phytic acid found in some high-fiber foods,” reports Berkeley Wellness.
If you are worried about all the possible nutrient interactions that could prevent the proper uptake of nutrients from your fruits and veggies, vary your diet, experts say. By varying your diet and choosing something from fish and lean meats, whole-grain cereal products, low-fat dairy foods, and a wide range of fruits and veggies you are more likely to get the nutrients you need.
When possible, don’t get your nutrients from supplements. Supplements are to do just that–supplement or support, not replace.
Many out there are doing great eating the appropriate amount of fruits and veggies each day, but are still suffering from vitamin deficiencies. Why? Consider these five factors that affect how you absorb nutrients offered from Vitacost:
We are creatures of habit, but some of those habits–like getting enough fruits and veggies–may need some adjusting. If you know you need to make some nutritional changes but aren’t sure where to start, or where your deficiencies may lie, the team at Back 2 Health Physical Medicine is ready to help.
Back 2 Health Physical Medicine provides specialized treatment plans for healthy eating and wellness in Goose Creek, Charleston, North Charleston, Summerville, Hanahan and Ladson and can help you understand where your symptoms are coming from and what it will take to improve. Call (843) 405-0025 today to schedule your free consultation!