The immense benefits of fruits and vegetables in our diets

Last weekend, I bought a quantity of cabbage and apples to the house. Unfortunately, all of the fruits and vegetables were eaten by my siblings without leaving some for me to eat.

The fact is that though I was not pleased with what they did, I had no choice but to buy another one because I love nutritious fruits and vegetables.

Fruits and vegetables are widely recommended for their health-promoting properties and that’s why I cannot do without them. I think about them when planning my day. They’re part of my life. They’re a necessity.

Low intake of fruits and vegetables is among the top 10 factors for mortality in the world according to research. In sub-Saharan Africa, including Ghana, where there’s nutrient insufficiency from animal and dairy sources, fruits and vegetables consumption is proposed as alternative source of micronutrients including essential vitamins such as Vitamin A, B and C, key minerals like iron and fibre.

Low consumption of fruits and vegetables accounts for increased chronic diseases such as heart diseases and strokes. The World Health Organisation (WHO) estimated that 2.6 million deaths could be averted by adequate fruits and vegetables consumption.

Fruits and vegetables have historically held a place in dietary guidance because of their concentration of vitamins, minerals and fibre. When you visit our hospitals and health centres, most of the diseases that are prevalent can be attributed to low intake of fruits and vegetables.

Many people are dying due to high blood pressure, heart diseases, stroke, cancer among others. This is said to be mainly due to the high intake of fatty and junk foods.

Fast food joints have become numerous in our communities, which have made many people lose interest in homemade nutritious foods. Of late, most people especially the youth prefer manufactured foods to homemade foods and this is the cause of the high rate of diseases. It is, therefore, imperative for us to include fruits and vegetables in our everyday diet.

Fruits such as apples, pears, citrus, bananas, mangoes, berries, melons and avocados should be part of our daily diet.

Vegetables also come in many forms and these include leafy green ones such as lettuce, cabbage, spinach, cauliflower, broccoli, cucumber and many others. Others are onions, shallot, pumpkin, potato, sweet potato and yam. Legumes such as beans, peas are also good examples of vegetables.

They are naturally good and contain vitamins and minerals that can help to keep us healthy. These include vitamin A, C and E, magnesium, zinc, phosphorous and folic acid. For example, folic acid reduces blood levels of homocysteine, a substance that may be a risk factor for coronary heart diseases. Their high mineral content reduces risk of hypertension, heart attack and stroke. Their high vitamin content protects several micronutrient deficiencies.

Fruits and vegetables are essential for our health because they are low in fat, salt and sugar. They are good sources of fibre that helps one reduce obesity and maintain a healthy weight. Their high fibre content lowers caloric intake and weight, manages and reduces risk of diabetes, constipation and colon cancer. They help to also normalise one’s cholesterol and blood pressure levels.

Since vegetables and fruits contain phytochemicals (plant chemicals), they offer innumerable protective benefits to life. These biologically active substances can help to protect the body from some diseases such as type 2 diabetes, stroke, heart diseases, cancer and high blood pressure (hypertension).

Undoubtedly, different fruits and vegetables contain different nutrients. The Australian dietary guidelines recommend that adults eat at least five kinds of vegetables and two kinds of fruits each day.

Children have a smaller stomach capacity and higher energy needs than adults. They cannot eat the same serving sizes as adults. However, we should encourage children to eat a variety of fruits and vegetables. This will help them get the energy they need to play, concentrate better, learn, sleep better and build stronger teeth and bones.

The safety in the consumption of raw fruits and vegetables in Ghana also depends on how clean they are from farm to plate. As a result, I would like to encourage individuals to grow their own vegetables and fruits at home using container-gardens where land is not available.

In the same vein, fruits and vegetables should be thoroughly washed before consumption. The WHO recommended per capita intake of 400g per capita per day is equivalent to five servings of fruits and vegetables daily. For adequate intake, in any state of health, guidance must be sought from a registered dietician.

Continuous efforts to monitor, identify, encourage and promote the multiple importance linked to adequate consumption of fruits and vegetables will go a long way to address the numerous health problems and improve the health of the nation.

Let’s cultivate the habit of including fruits and vegetables in our diets and eschew the high intake of meat and fatty foods. This attitude will ensure that a healthy lifestyle is promoted so as to contribute our quota to the socio-economic development of the country.

By Doris Abaka Williams