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Don’t forget to eat your veggies

1. Introduction

a) This study highlights the important role fruits and vegetables play in cancer prevention and this why we recommend people eat at least five portions a day of variety of fruits and vegetables. Fruits and vegetables contain lots of minerals and vitamins such as vitamin A and C that help the body in prevention of diseases. People should embrace the fruit and vegetable eating culture in their daily diet for healthy purposes. Many scientists claim that fruits and vegetables contain antioxidants that prevent chronic diseases like cancer, obesity and high blood pressure.

b) Thesis; Low rate consumption of fruits and vegetables can lead to health consequences such as poor blood clotting in relation to wound healing. It may also lead to digestive issues such as hemorrhoids and constipation due to lack of fibers in the body (Lembo & camilleri 14)

2. Consequences of not eating vegetables and fruits

a) Digestive issues; fruits and vegetables contain an indigestible carbohydrate known as fiber which is beneficial for intestinal health. In America less than 50% of Americans consume vegetables, approximately 30% of women and 26% of men eat three servings of vegetables or less per day. Doctors say that insoluble fiber increases the bilk of waste products in the large intestine that aids in removal of fecal matter thus preventing constipation and hemorrhoids, the softening action decreases pressure in tract (Lembo & camilleri 14) Parents should ensure their children consume at least five servings of fruits and that vegetables are included in their daily meals.

b) Nutrient deficiencies; the most known adverse effects of avoiding vegetables and fruits are mineral and vitamin deficiency. Vitamin K helps in blood clotting, Vitamin A keeps the skin healthy while vitamin C assists in wound healing. Minerals such as iron, magnesium and calcium promotes cardiovascular, nerve and skeletal health (Annigan 5) Avoidance of these can only make one prone to diseases since their body will be weak increasing the risk of strokes.

3. Health benefits of consuming fruits and vegetables

a) Prevents obesity; fruits and vegetables offer calories, water and the fiber content helps one in feeling full thus prevents overeating. This is especially helpful to people who are struggling with weight issues. Obese individuals should refrain from consuming foods with high energy density such as fatty meat as this may hinder their efforts in maintaining a healthy body. The most recommended fruits for weight loss are berries, apples and pears (Annigan 9)

b) Promotion of good health; A diet rich in vegetables lowers blood pressure and may also reduce the risk of contracting kidney stones. Fruits and vegetables also contribute to the overall health by reducing the risk of strokes and also help in decreasing bone loss. Researchers also found out that individuals that consumed five servings of fruits per day had a roughly 20% lower risk of developing coronary diseases. It also advised that men should consume tomatoes since they contain lycopene as this will protect them from prostate cancer. Good vision is also guaranteed since fruits prevent aging related eye diseases that is common among Americans.

c) Increases life expectancy; Folic acid found in vegetables such as spinach helps the body in forming red blood cells. It is therefore advised that expectant women should consume folic acid to reduce the risk of neural tube defects and spina bifida during fetal development.

4. Choosing the right vegetables and fruits

a) People should eat vegetables and fruits that have the most impact in their bodies. Doctors say that green leafy vegetables such as spinach, garlic and onions guard against several types of cancers (Farvid & Chen 8) Consumption of whole fruits such as grapes and blueberries lowers the risk of contracting type 2 diabetes. It should be noted that too much of something is poisonous so greater consumption of fruit juices may lead to higher risk of type 2 diabetes. If it is difficult for people to consume vegetables then they should try garnishing the food with vegetables such as tomatoes for the added benefits. Fruits and veggies are available in forms such as dried, canned, fresh and frozen so there is always something new to try .Carrots can be given to kids as snacks, they are crunchy thus prevents the craving for French fries which contains fats. Children also benefit from fruit and vegetable consumption since studies have shown that it helps in high attention span, it also assists children suffering with ADD and ADHD (Farvid & Chen 8)

5. Conclusion

Fruits and vegetables promote good health by lowering one’s blood pressure, preventing cancers, stroke and obesity. Avoidance of fruits and vegetables will lead to dire consequences such as irritable bowel movements, poor vision and dry skin. Those who think they have no time for healthy eating will sooner or later have to find time for illness.

Works Cited

Annigan, Jan. "Consequences of Not Eating Fruits & Vegetables." Healthy Eating (2018) :1-10. Farvid MS, Chen WY. "Fruit and Vegetable consumption and breast cancer incidence." International journal of cancer (2018): 8. Lembo A, Camilleri M. "Chronic Constipation." New England Journal of Medicine ( 2003): 14.