For the first piece of 2021, I write about veggies and fruits, a seemingly mundane subject. Interestingly, the UN General Assembly has designated 2021 as the International Year of Fruits and Vegetables (IYFV). The idea is to raise awareness about the health benefits of consuming these foods as a part of a diversified and balanced diet.
Veggies and fruits can prevent all 3 forms of malnutrition that are prevalent: undernutrition, obesity and micronutrient deficiencies.
Despite overwhelming evidence and information, worldwide figures clearly indicate that we do not eat enough of this food group. On average, we consume a mere ⅔rd of the recommended minimum amount. The amount we need to eat is not much- 400g per day, which is only 80g across 5 portions (the 5 A Day campaign has been popular in many countries). It is ideal to eat 3 portions of veggies and 2 portions of fruit every day.
A summary of the health benefits of this food group:
- Enhanced immunity: Besides the protective role that fruits and vegetables play, new evidence indicates that recovery from infectious diseases is better when we eat enough of these foods. This food group can also reduce the severity of infectious diseases if intake is adequate.
- Improved gut health: The gut plays a big role in improving overall health. Digestive issues like gas, constipation and diarrhoea can be minimised by consuming enough fruits and vegetables. The fibre content of fruits and veggies enables the good microbes to flourish in the gut. There are many health benefits that accrue from these good microbes, including the production of anti-inflammatory compounds in the body.
- Lower risk of diabetes: This is an example of how a small change can reap big rewards. For every 0.2 serving / day of green leafy vegetables, you can reduce your risk of diabetes by 13%.
- Lower risk of obesity: Countless studies illustrate how fruits and veggies work to prevent the adipose tissue from piling up fat. Although there are new weight-loss diets making an appearance every now and then, there isn’t one that does well without this food group.
- Lower risk of heart disease: The variety of fibre and antioxidants present in these foods can prevent cardiovascular disease, which we, as Indians, are genetically predisposed to. Eating enough of veggies and fruits is an easy preventive step against heart disease.
- Improved mood and mental health: To lower the risk of depression and anxiety, one must consume 7-8 servings (560-640 g) per day, which is more than the minimum amount of 5 servings a day.
- Longevity: Many studies, including a large-scale one conducted in 10 European countries, have confirmed that those who eat more fruits and vegetables live longer than those who do not.
- Insuring good health for children: Fruits and vegetables are rich in numerous nutrients that can protect children against diseases both in the present and in the future. Although the list is long, Vitamin A, C, folate, iron and calcium, stand tall for strengthening immunity and overall good health.
Ms. Neelanjana Singh
Nutrition Consultant & Author
