The Foundation of Healthy Eating

About 2 years ago, I attended a seminar sponsored by a company which sells dietary supplements.  The lecturer began his presentation by asking the audience of health care professionals, "Who consumes 9-10 fruits and vegetables every day?"  Out of the crowd of over 200 people, consisting of medical doctors, chiropractors, homeopaths, and physiotherapists, less than 10 people raised their hands.  His justification for this informal survey was to show that very few people, including health care providers, take this simple step to maintain their health and well-being, so it's even more important to prescribe supplements.  While certain supplements may be necessary for individual cases, consuming the whole, unrefined source of those supplements, is even more important.  Sadly, it's a crucial ingredient that most people overlook and many even avoid.  Numerous studies have shown the clear and definite benefits.  One study from 2014, found that at least seven servings (the size of a cup), reduces the chance of dying from all causes by 42%, which includes a lower risk of cancer and heart disease. Surprisingly, frozen and canned versions actually proved to be harmful.  Another study from this year, found that consuming 10 servings a day leads to even greater benefits.

There are many reasons that these benefits are possible, including the increased fiber intake, along with all the vitamins, minerals, and thousands of phytonutrients.  Many people have been misled to avoid fruit because of the high sugar content, but nutritional science has clearly shown that the sugar found in the whole, unrefined, and unprocessed fruit does not have the same harmful effect as refined sugar.  Many also mistakenly avoid fruit to prevent weight gain.  However, the rising rate of obesity is definitely not because of excessive fruit intake.  In fact, many studies have demonstrated that very few people consume even the minimum daily recommendation for fruit and vegetables, yet obesity is becoming more and more prevalent around the world.  An Australian study found that 96% of those from 22-44 years of age do not even consume 2 fruits and 5 vegetables per day.

After returning from a visit to the U.S., I was reminded of how fortunate we are here in South Africa. We are blessed with a wide variety of locally-produced and recently-harvested fruits and vegetables, which most countries have to import.  It's up to us to take advantage of this wonderful resource and enjoy the abundant health benefits.

- By Dr. S. J. Nana

For more information:
http://jech.bmj.com/content/early/2014/03/03/jech-2013-203500.short?g=w_jech_ahead_tab
https://www.theguardian.com/uk-news/2014/apr/01/fruit-and-vegetables-seven-portions-ucl-study
http://www.telegraph.co.uk/news/2017/02/23/five-a-day-fruit-veg-must-double-10-major-study-finds/
https://www.forksoverknives.com/top-3-diabetes-myths-busted-fruit-starchy-vegetables-blood-glucose/#gs.jH_FLOw