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Keep Eating Veggies (and Fruits) for Better Health

By HealthDay staff

FRIDAY, April 20, 2018 (HealthDay News) -- Your parents' advice to eat your vegetables has solid science behind it.

Filling half your plate with non-starchy selections, as well as some fruit, provides a high volume of low-calorie food that can tame hunger as it delivers important nutrients.

A study done at Cleveland's Case Western Reserve University School of Medicine provides more good news -- the higher the ratio of vegetables and fruits to other foods you eat, the better you're able to ward off heart disease and metabolic disease, a risk factor for diabetes.

To get the widest range of nutrients, experts say to pick a rainbow -- a mix of vegetables and fruits in every color. If you have to narrow down choices, put dark green and yellow-orange vegetables at the top of the list.

That means choices like sweet potatoes, carrots and squash along with leafy greens, broccoli and Brussels sprouts. Citrus fruits and various berries are great fruit choices.

If you're on a tight budget, look for veggies that deliver the most nutrients dollar-for-dollar, according to a report in the Journal of the Academy of Nutrition and Dietetics.

Based on data from the U.S. Department of Agriculture, the researchers identified the most nutrient-dense vegetables, offering essentials like fiber; vitamins A, C and E; and the minerals calcium, iron, magnesium and potassium.

The results showed that tomato juices and tomato soups; dark green leafy and non-leafy vegetables, especially broccoli; and deep yellow vegetables like sweet potatoes had the highest scores overall.

More information

To learn more about vegetable and fruit nutrition, visit the American Academy of Family Physicians.

Copyright © 2018 HealthDay. All rights reserved. URL:http://consumer.healthday.com/Article.asp?AID=732374

Resources from HONselect: HONselect is the HON's medical search engine. It retrieves scientific articles, images, conferences and web sites on the selected subject.
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Disclaimer: The text presented on this page is not a substitute for professional medical advice. It is for your information only and may not represent your true individual medical situation. Do not hesitate to consult your healthcare provider if you have any questions or concerns. Do not use this information to diagnose or treat a health problem or disease without consulting a qualified healthcare professional.
Be advised that HealthDay articles are derived from various sources and may not reflect your own country regulations. The Health On the Net Foundation does not endorse opinions, products, or services that may appear in HealthDay articles.


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