ONGOING research reaffirms the power of fruits and vegetables in enhancing health. Here's a quick take:

Heart health: People with high levels of cholesterol in the blood should ensure a daily intake of 20 to 30g of dietary fibre to improve their condition. This target can be achieved by eating three servings of vegetables, two servings of fruits and one serving of whole grain products.

Blood pressure: Even if on medication, people with high blood pressure are advised to continue eating diets rich in fruits and vegetables, and low in saturated and total fat.

Cancer: Certain phytonutrients (such as flavonoids and lycopene) are compounds that act as antioxidants which may help reduce the risk of developing some cancers.

Gastrointestinal health: The fibre in fruits and vegetables absorbs water and expands, like a sponge, as it passes through the intestines. This help promotes regular bowel movement, thereby reducing the risk of constipation.

Vision: Besides the well-known benefit of carrots in aiding night vision, fruits and vegetables also help reduce the risk of two common ageing-related eye diseases - cataract (gradual clouding of the lens) and macular degeneration (cumulative damage to the macula, the centre of the retina). Dark green leafy vegetables, such as spinach and kale, also contain pigments that appear to be able to snuff out free radicals before they can harm the eye's sensitive tissues.

Increased intake of a good variety of fruits and vegetables go a long way in keeping us healthy and well. So, get their full benefit by making these foods, in whole and in the form of 100% juice, a part of your daily diet.

The Star/Asia News Network