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| According to statistics, Americans are chronically lacking in fruits and vegetables in their diet. Fruits and vegetables are vital for good health and are outstanding sources of essential vitamins and minerals. In addition they provide other dietary compounds with powerful chronic disease risk reduction potential. The USDA (in a 1999 survey) found that the number one vegetable eaten was potatoes and number two was iceburg lettuce - these are not as desirable as the dark leafy greens, cruciferous vegetables (brocolli, bok choi, cabbage, brussel sprouts, etc.) and deeply-colored orange and yellow vegetables. Since they are the healthiest things we can possibly put in our body, many doctors make it a point to recommend that all their patients eat dark leafy greens every day. Reasons For Use Based on growing scientific evidence, the incidence of coronary heart disease, atherosclerosis and stroke can be reduced through increased fruit and vegetable consumption, as can that of the major cancers of the Western world such as cancer of the stomach, lung, mouth, esophagus, colon and rectum. Fruit and vegetables also play a preventive role in birth defects, cataract formation, hypertension, asthma, diverticulosis, obesity and diabetes. For these reasons, carbohydrates may be the most important nutrient for sports performance. Emphasizing intake of fruits and other high-quality carbohydrates while reducing intake of fatty foods may be beneficial for athletic performance. Patients undergoing dialysis may develop low levels of vitamin C, which can lead to capillary fragility. As little as 100mg per day may help people with artificially induced fragility, an amount that can be obtained by eating several pieces of fruit per day. For others, higher amounts may be necessary (1gm or more), which requires vitamin C supplementation. Widespread plant compounds called flavonoids help strengthen weakened capillaries. In test tube and animal studies, they have been shown to protect collagen, one of the most important components of capillary walls. Studies showing a benefit to capillary integrity from flavonoids have used dietary flavonoid supplements. |