Antioxidants

Plant foods, especially colourful ones, are a primary source of antioxidants. We need lots of these to curb free radicals formed in the body.

Many plant antioxidants are stored in the leaves, where oxygen is active in photosynthesis. Others appear in plant pigments (for example, the anthocyanins that make the blue-purple colours of blackberries and blueberries) and the chemical defenses of plant skins (for example, quercetin in apple skins).

Studies suggest that consuming a diet rich in antioxidants and anti-inflammatory components (such as those found in fruits and vegetables) may lower age-related cognitive declines and the risk of developing neurodegenerative disease.

Epidemiologic and clinical trial data demonstrate strongly that a diet rich in plants (including plenty of fruits & vegetables) can reduce the risk of cardiovascular diseases as well as other chronic diseases. For instance, by simply increasing vegetable and fruit intake, experts predict that we could prevent 20% or more of all cancer cases and avoid approximately 200,000 cancer-related deaths annually.

Aim for Variety

In particular, leafy greens offer some of the greatest benefits. But keep in mind that most produce is good produce.

Variety is also imperative. Studies have shown a direct correlation between the variety of fruits and vegetables eaten and the benefits seen from the nutrients.

Diets with a foundation of fruits and vegetables tend to be lower in saturated fat and cholesterol, and have higher levels of dietary fibre, magnesium and potassium, vitamins C and E, folate, carotenoids, flavonoids and other phytochemicals.

Consuming vegetables and fruits in the form of greens supplements likely provide similar nutrients and can be used when the whole, fresh option isn’t available.

Side Note: For those who justify a lack of vegetables in their diet by taking a multivitamin — sorry, but supplementing individual vitamin intake, as opposed to actually eating the fruits and vegetables, does not provide the same benefits.

Getting vegetables in your diet clearly outweighs not eating them so try your best to get them in. If you're having a tough time look out for our post coming soon on our top tip for 2017 for weight loss!

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