Recently, a couple studies came out regarding diet
that recommended what we should already know.
The first study performed by Harvard nurses, monitored the diets of
110,000 people for 14 years. They found
that the people who ate more fruits and vegetables had lower risk of developing
heart disease. Heart disease is the
number one killer in the U.S.
A similar study done at University College London
found that diets including plenty of fresh fruits, vegetables, and fish help decrease
the risk of depression. In the study,
those who ate a diet based on fresh, whole foods had a 26% lower risk of
depression. Furthermore, those who ate
diets high in fried food, processed meat, high-fat dairy and sugar had a 58%
higher incidence of depression. Despite
their risk of suicide, deeper depression and outcomes that are often not any better
than placebos, anti-depression drugs are one of the most common prescriptions
in the U.S.
The recommendation on fruits/vegetables is
five-to-thirteen servings per day depending on whether your sources are organic
or lower quality mass produced sources.
As I’ve discussed in the past, fruits, vegetables, and fish are the
foods rich in omega 3 fatty acids that reduce the inflammation associated with
heart disease, depression and most other common ailments. One of the best health tips you could ever
implement is to include a fruit or a vegetable with every meal. Plan this for yourself and your family and
you will see the results within a very short time. I don’t care if it’s the same vegetable every
single meal; just do it! The only thing
I would recommend is that you try to keep your fruit/vegetable sources raw or
lightly cooked. Heavy cooking, freezing
and canning can destroy the fiber, enzymes, and vitamin/mineral complexes you
are trying to gain by eating these foods.
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