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Sunday, March 23, 2014

Prevent & control of Human disease by eat natural foods.

Health care 2014

There is lot of things to take necessary step for Human health care.Food habit,exercise,life style,physical & mental rest,nature of jobs or work etc. Here writing only  one major habit those will can every body control by self and it is most important for health fitness in human body and that is, Food. Food habit is very important & effective way to keep Health better.Vegetables and fruits are an very important part of a healthy diet, and variety is as important as quantity.It may even reduce your family's risk of many  diseases.every step towards getting more physical activity also matters in weight management & overall health.you can help your family be at their best by encouraging a balance of diet & exercise!


“Eat your fruits and vegetables” is one of the tried and true recommendations for a healthy diet. And for good reason. Eating plenty of vegetables and fruits can help you ward off heart disease and stroke, control blood pressure, prevent some types of cancer,digestive problems, avoid a painful intestinal ailment called diverticulitis, and  lower risk of eye and  and have a positive effect upon blood sugar which can help keep appetite in check everyday. guard against cataract and mascular degeneration, two common causes of vision loss.


Eating more fruits & vegetable matters when it comes to maintaining a healthy weight. 



only single fruit or single vegetable can't provides all of the nutrients you need to be healthy.Need to Eat plenty of vegetables and fruits can keep lower blood pressure, reduce risk of heart disease and stroke, prevent some types of cancer,

Eat a variety of types and colors of produce in order to give your body which in needs mix of nutrients for good health. Try dark leafy greens; brightly colored red, yellow and orange vegetables and fruits; and cooked tomatoes.

What does “plenty” mean? More than most Americans consume. If you don’t count potatoes—which should be considered a starch rather than a vegetable—the average American gets a total of just three servings of fruits and vegetables a day. The latest dietary guidelines call for five to thirteen servings of fruits and vegetables a day (2½ to 6½ cups per day), depending on one’s caloric intake. (1) For a person who needs 2,000 calories a day to maintain weight and health, this translates into nine servings, or 4½ cups per day (2 cups of fruit and 2½ cups of vegetables).


Eat more vegetables and fruits each day . Eat more! fill half your plate with fruits &vegetables.


1. Keep fruit where you can see it. That way you’ll be more likely to eat it.

2. Explore the produce aisle and choose something new. Variety is the key to a healthy diet.

3. Skip the potatoes. Choose other vegetables that are packed with more nutrients and more slowly digested carbohydrates.

4. Make it a meal. Try cooking new recipes that include more vegetables. Salads and stir fries are two ideas for getting tasty vegetables on your plate.


Vegetables, fruits, and disease

Cardiovascular disease:

There is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke. The largest and longest study to date, done as part of the Harvard-based Nurses’ Health Study and Health Professionals Follow-up Study, included almost 110,000 men and women whose health and dietary habits were followed for 14 years.

The higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease. Compared with those in the lowest category of fruit and vegetable intake (less than 1.5 servings a day), those who averaged 8 or more servings a day were 30 percent less likely to have had a heart attack or stroke.

Although all fruits and vegetables likely contribute to this benefit, green leafy vegetables such as lettuce, spinach, Swiss chard, and mustard greens; cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale; and citrus fruits such as oranges, lemons, limes, and grapefruit (and their juices) make important contributions.

When researchers combined findings from the Harvard studies with several other long-term studies in the U.S. and Europe, and looked at coronary heart disease and stroke separately, they found a similar protective effect: Individuals who ate more than 5 servings of fruits and vegetables per had roughly a 20 percent lower risk of coronary heart disease and stroke,  compared with individuals who ate less than 3 servings per day.

Blood pressure

The Dietary Approaches to Stop Hypertension (DASH) study .

Examined the effect on blood pressure of a diet that was rich in fruits, vegetables, and low-fat dairy products and that restricted the amount of saturated and total fat. The researchers found that people with high blood pressure who followed this diet reduced their systolic blood pressure (the upper number of a blood pressure reading) by about 11 mm Hg and their diastolic blood pressure (the lower number) by almost 6 mm Hg—as much as medications can achieve.

A randomized trial known as the Optimal Macro nutrient Intake Trial for Heart Health (OmniHeart) showed that this fruit and vegetable-rich diet lowered blood pressure even more when some of the carbohydrate was replaced with healthy unsaturated fat or protein. 

Cancer

Numerous early studies revealed what appeared to be a strong link between eating fruits and vegetables and protection against cancer. Unlike case-control studies, cohort studies, which follow large groups of initially healthy individuals for years, generally provide more reliable information than case-control studies because they don’t rely on information from the past. And, in general, data from cohort studies have not consistently shown that a diet rich in fruits and vegetables prevents cancer.

For example, in the Nurses’ Health Study and the Health Professionals Follow-up Study, over a 14-year period, men and women with the highest intake of fruits and vegetables (8+ servings a day) were just as likely to have developed cancer as those who ate the fewest daily servings (under 1.5). (1)
A more likely possibility is that some types of fruits and vegetables may protect against certain cancers.

A report by the World Cancer Research Fund and the American Institute for Cancer Research suggests that non-starchy vegetables—such as lettuce and other leafy greens, broccoli, bok choy, cabbage, as well as garlic, onions, and the like—and fruits “probably” protect against several types of cancers, including those of the mouth, throat, voice box, esophagus, and stomach; fruit probably also protects against lung cancer.

Specific components of fruits and vegetables may also be protective against cancer. For example:

A line of research stemming from a finding from the Health Professionals Follow-up Study suggests that tomatoes may help protect men against prostate cancer, especially aggressive forms of it. 

 One of the pigments that give tomatoes their red hue—lycopene—could be involved in this protective effect. Although several studies other than the Health Professionals study have also demonstrated a link between tomatoes or lycopene and prostate cancer, others have not or have found only a weak connection.

Taken as a whole, however, these studies suggest that increased consumption of tomato-based products (especially cooked tomato products) and other lycopene-containing foods may reduce the occurrence of prostate cancer. (6) Lycopene is one of several carotenoids (compounds that the body can turn into vitamin A) found in brightly colored fruits and vegetables, and research suggests that foods containing carotenoids may protect against lung, mouth, and throat cancer. (6) But more research is needed before we know the exact relationship between fruits and vegetables, carotenoids, and cancer.

Diabetes

Some research looks specifically at whether individual fruits are associated with risk of type 2 diabetes. While there isn’t an abundance of research into this area yet, preliminary results are compelling.

In a study of over 66,000 women in the Nurses’ Health Study, 85,104 women from the Nurses’ Health Study II, and 36,173 men from the Health Professionals Follow-up Study who were free of major chronic diseases, findings suggested that greater consumption of whole fruits – especially blueberries, grapes, and apples – is associated with a lower risk of type 2 diabetes.

Another important finding: Greater consumption of fruit juice is associated with a higher risk of type 2 diabetes.

Additionally, in a study of over 70,000 female nurses aged 38-63 years who were free of cardiovascular disease, cancer, and diabetes, research showed that consumption of green leafy vegetables and fruit was associated with a lower risk of diabetes. While not conclusive, research also indicated that consumption of fruit juices may be associated with an increased risk among women.

A study of over 2,300 Finnish men showed that fruit and vegetables, especially berries, may reduce the risk of Type 2 diabetes.


Gastrointestinal health:

Fruits and vegetables contain indigestible fiber, which absorbs water and expands as it passes through the digestive system. This can calm symptoms of an irritable bowel and, by triggering regular bowel movements, can relieve or prevent constipation. 

The bulking and softening action of insoluble fiber also decreases pressure inside the intestinal tract and may help prevent diverticulitis. 


Vision:

Orange is the color of adventure and social communication. Orange is a power color. It is one of the healing colors. The color orange is optimistic, sociable and extroverted. It is said to increase the craving for food. It also stimulates enthusiasm and creativity. So is the fruit Orange.

The orange is a hybrid, possibly between pomelo (Citrus maxima) and mandarin (Citrus reticulata), cultivated since ancient times. Nutrients in oranges are plentiful and diverse. Thus there is a say as,

“Orange strengthens your emotional body, encouraging a general feeling of joy, well-being, and cheerfulness.” Like orange or any citrus fruits help the following disease.


1. Helps Prevent Cancer:

Oranges are rich in citrus limonoids, proven to help fight a number of varieties of cancer including that of the skin, lung, breast, stomach and colon. According to scientists, the regular consumption of lots of oranges can help fight against cancers such as lung cancer, mouth cancer, breast cancer and skin cancer.

A certain compound in them called D-limonene, which is common in other citrus fruits also plays a very prominent role in the prevention of the types of cancers mentioned above. If you consistently eat a lot of oranges then you automatically reduce your risks of suffering from the cancers mentioned above.


2. Prevents Kidney Diseases:


Drinking orange juice regularly prevents kidney diseases and reduces the risk of kidney stones.

3. Lowers Cholesterol and Weight loss agent:

Since they’re full of soluble fiber, oranges are helpful in lowering cholesterol. The alkaloid synephrine found under the orange peel can reduce the liver’s production of cholesterol. Whereas the anti-oxidant fights oxidative stress that is the main culprit in oxidizing the LDLs in our blood.

The fruit is low in calories, contains no saturated fats or cholesterol, but is rich in dietary fiber, pectin, which is very effective in persons with excess body weight. Pectin, by its action as a bulk laxative, helps to protect the mucous membrane of the colon by decreasing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the colon. Pectin has also been shown to reduce blood cholesterol levels by decreasing its re-absorption in the colon by binding to bile acids in the colon.

4. Boosts Heart Health:

Oranges are full of potassium, an electrolyte mineral responsible for helping the heart function well. The minerals like potassium and calcium in Orange controls the sodium action in the human body and maintains blood pressure and heart beat. Oranges contain fiber with fat free, sodium free and cholesterol free properties to keep your heart healthy. A high intake of flavonoids and vitamin C has been known to halve the risk of heart diseases.

5. Lowers Risk of Disease:

Oranges are full of vitamin C which protects cells by neutralizing free radicals. 

6. Fights Against Viral Infections:

Studies show that the abundance of polyphenols in oranges protects against viral infections.

7. Relieves Constipation:

Oranges are full of dietary fibre which stimulates digestive juices and relieves constipation.

8. Helps Create Good Vision:

Vitamin A is most essential element for eye sight vision to keep your mucous membrane and skin of the eye healthy. Oranges are rich in carotenoid compounds which are converted to vitamin A and help prevent macular degeneration. Also contains various flavonoid contents along with the antioxidant particles like alpha and beta carotenes, beta cryptoxanthin, zea-xanhin and lutein gives you a good skin.

9. Regulates High Blood Pressure:

The flavonoid hesperidin found in oranges helps regulate high blood pressure and the magnesium in oranges helps maintain blood pressure.

10. Protects Skin:

Oranges are full of beta-carotene is a powerful antioxidant protecting the cells from being damage which also protects the skin from free radicals and prevents the signs of aging. 

Also the presence of bioactive compound like Narigenin which is a good antioxidant and anti-inflammatory and a good immune system provider helps in neutralizing the effect of free radicals and the unstable oxygen molecules in human body. These neutralizing effects clears the sign of aging like scars, wrinkles giving you the perfect skin letting you feel the glow and sparkle of your skin. This nutritional benefit of orange is more useful for aging women . 

11. Oranges Alkalize the Body:

Although oranges are acidic before you digest them, they contain many alkaline minerals that help to balance out the body after they are digested. In this respect, they are similar to lemons which are one of the most alkaline foods available.

12. In arthritis:

Due to its anti-inflammatory properties, oranges help in relieving arthritis pain and stiffness of muscles and joints. In a study at the Arthritis Research Campaign Epidemiology Unit in the UK, suggested that one glass of freshly squeezed orange juice per day is associated with a reduced risk of developing inflammatory disorders such as rheumatoid arthritis.

13. Damaged sperm, repair:

Orange is also good for men because it helps keep their sperm healthy. According to studies, there is a compound in orange called folate. Folate is said to contain nutrients good for the health of a sperm. Folate besides keeping the sperm healthy also protects it from genetic damage.


Hence making the habit of consuming one Orange a day is vividly concluded to be a must activity.

Apples fight Alzheimer’s.

Apples contain quercetin, a powerful antioxidant that protects brain cells from degeneration in rats and might do the same in humans. Eat the skin to get maximum disease-fighting compounds

Apples prevent colon cancer.

When the natural fiber in apples ferments in the colon, it produces chemicals that help fight the formation of cancer cells, according to recent research from Germany. Other studies have shown that one type of antioxidant found in apples, called procyanidins, triggered a series of cell signals that resulted in cancer cell death.

Apples stabilize blood sugar.

Apples are loaded with soluble fiber, which slows the digestion of food and the entry of glucose into the bloodstream. One group of researchers discovered that women who ate at least one apple a day were 28 percent less likely to develop diabetes than those who ate none.

Apples help you lose weight.

Apples are packed with fiber and water, so your stomach will want less food. Plus, studies out of Washington State and Brazil have shown that people who eat at least three apples or pears a day lose weight.



For most fresh or cooked vegetables and fruits, 1 cup is just what you would put in a household measuring cup. There are two main exceptions to that rule: For lettuce and other raw leafy greens, you need to eat 2 cups to get the equivalent of 1 cup of vegetables. For dried fruit, you only need to eat ½ cup to get the equivalent of 1 cup of fruit.

Remember—on the Healthy Eating Pyramid, created by the Department of Nutrition at the Harvard School of Public Health, potatoes are not counted as a vegetable, since they are mostly starch and should be used sparingly.

Over the past 30 years or so, researchers have developed a solid base of science to back up what generations of mothers preached (but didn't always practice themselves). Early on, fruits and vegetables were acclaimed as cancer-fighting foods. In fact, the ubiquitous 5 A Day message (now quietly changing to Fruits and Veggies: More Matters) seen in produce aisles, magazine ads, and schools was supported in part by the National Cancer Institute. The latest research, though, suggests that the biggest payoff from eating fruits and vegetables is for the heart.

Vegetables, Fruits, and Cardiovascular Disease

There is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke.

The largest and longest study to date, done as part of the Harvard-based Nurses’ Health Study and Health Professionals Follow-up Study, included almost 110,000 men and women whose health and dietary habits were followed for 14 years. The higher the average daily in take of fruits and vegetables, the lower the chances of developing cardiovascular disease. Compared with those in the lowest category of fruit and vegetable intake (less than 1.5 servings a day), those who averaged 8 or more servings a day were 30 percent less likely to have had a heart attack or stroke. Although all fruits and vegetables likely contribute to this benefit, green leafy vegetables such as lettuce, spinach, Swiss chard, and mustard greens; cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale; and citrus fruits such as oranges, lemons, limes, and grapefruit (and their juices) make important contributions. 

When researchers combined findings from the Harvard studies with several other long-term studies in the U.S. and Europe, and looked at coronary heart disease and stroke separately, they found a similar protective effect: Individuals who ate more than 5 servings of fruits and vegetables per had roughly a 20 percent lower risk of coronary heart disease  and stroke,  compared with individuals who ate less than 3 servings per day.

Vegetables, Fruits, and Blood Pressure

Vegetables on a fork High blood pressure is a primary risk factor for heart disease and stroke. As such, it’s a condition that is important to control. Diet can be a very effective tool for lowering blood pressure. One of the most convincing associations between diet and blood pressure was found in the Dietary Approaches to Stop Hypertension (DASH) study. 

This trial examined the effect on blood pressure of a diet that was rich in fruits, vegetables, and low-fat dairy products and that restricted the amount of saturated and total fat. The researchers found that people with high blood pressure who followed this diet reduced their systolic blood pressure (the upper number of a blood pressure reading) by about 11 mm Hg and their diastolic blood pressure (the lower number) by almost 6 mm Hg—as much as medications can achieve.

More recently, a randomized trial known as the Optimal Macronutrient Intake Trial for Heart Health (OmniHeart) showed that this fruit and vegetable-rich diet lowered blood pressure even more when some of the carbohydrate was replaced with healthy unsaturated fat or protein. 



Try these tips to fit more fruits and vegetables into your day:

Keep fruit out where you can see it. That way you’ll be more likely to eat it. Keep it out on the counter or in the front of the fridge.
Get some every meal, every day. Try filling half your plate with vegetables or fruit at each meal. Serving up salads, stir fry, or other fruit and vegetable-rich fare makes it easier to reach this goal. Bonus points if you can get some fruits and vegetables at snack time, too.
Explore the produce aisle and choose something new. Variety is the key to a healthy diet. Get out of a rut and try some new fruits and vegetables—include dark green leafy vegetables; yellow, orange, and red fruits and vegetables; cooked tomatoes; and citrus fruits.
Bag the potatoes. Choose other vegetables that are packed with more nutrients and more slowly digested crabs.
Make it a meal. Try some new recipes where vegetables take center stage, such as Tunisian carrot salad and spicy broccolini with red pepper.

There is lot of fruits in the world available country wise or some of common fruits also available in the world.so, what ever is in hand can eat in limited quantity and enjoy it for good health.


Top 10 Foods Highest in Potassium :


Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. A deficiency in potassium causes fatigue, irritability, and hypertension (increased blood pressure). Unless you are on dialysis, or have a special condition, overdose of potassium from natural sources is nearly impossible; however, it is possible to consume too much potassium via potassium salts which can lead to nausea, vomiting, and even cardiac arrest. Potassium from natural food sources, like the ones listed below, are considered safe and healthy. The current percent daily value for potassium is 3.5 grams. Below is a list of high potassium foods ranked by common serving sizes, for more please see the lists of high potassium foods by nutrient density, potassium rich foods, fruits high in potassium, and vegetables high in potassium.


#1: White Beans

Potassium in 100g 1 cup cooked (179g)
561mg (16% DV) 1004mg (29% DV)
Other Beans High in Potassium (%DV per cup): Adzuki (35%), Soy (28%), Lima (28%), Kidney (20%), Great Northern (20%), Pinto (18%) and others at an average of 15% DV per cup cooked. Click to see complete nutrition facts.

#2: Dark Leafy Greens (Spinach)

Potassium 100g (Raw) 1 Cup (Raw - 30g) 1 Cup (Cooked - 180g)
558mg (16% DV) 167mg (5% DV) 839mg (24% DV)
Other Greens High in Potassium (%DV per cup cooked): Swiss Chard (27% DV), Kale (8% DV), and Collards (6% DV). 
Click to see complete nutrition facts.

#3: Baked Potatoes (With Skin)

Potassium 100g Average Potato (173g)
535mg (15% DV) 926mg (26% DV)
Warning: Potatoes are high in simple carbohydrates and not recommended for people with diabetes. Sweet potatoes are actually better for regulation blood sugar, an average baked sweet potato with skin (114g) provides 542mg (15% DV) of potassium. Click to see complete nutrition facts.



#4: Dried Apricots

Potassium 100g 1/2 cup (65g)
1162mg (33% DV) 755mg (22% DV)
Other Dried Fruits High in Potassium (%DV per 1/2 cup): Peaches (22% DV), Prunes (20% DV), Raisins (18% DV). 
Warning: Dried fruits are high in sugar. Click to see complete nutrition facts.


#5: Baked Acorn Squash

Potassium 100g 1 cup cubed (205g)
437mg (12% DV) 899mg (26% DV)
Other Squash High in Potassium (%DV per cup baked): Hubbard (21%), Butternut (17% DV), Zucchini (14% DV), Average Winter Squash (10% DV). Click to see complete nutrition facts.


#6: Yogurt (Plain, Skim/Non-Fat)

Potassium 100g 1 cup (245g)
255mg (7% DV) 625mg (18% DV)
Other Yogurt High in Potassium (%DV per cup): Whole-Fat (11% DV), Chocolate Yogurt (24% DV). Click to see complete nutrition facts.

#7: Fish (Salmon)

Potassium 100g 1 3oz fillet (85g)
628mg (18% DV) 534mg (15% DV)
Other Fish High in Potassium (%DV per 3oz fillet (85g)): Pompano (15% DV), Lingcod (14% DV), Halibut (13% DV), Yellowfin Tuna (13% DV), Anchovies (12% DV), Mackerel (10% DV), Herring (10% DV) and most other fish at an average of 10% DV. Click to see complete nutrition facts.

#8: Avocados

Potassium 100g Average Avocado (201g) 1/2 Cup Pureed (115)
485mg (14% DV) 975mg (28% DV) 558mg (16% DV)
An average avocado provides 322 calories, half a cup purred contains 184 calories. Click to see complete nutrition facts.

#9: Mushrooms (White)

Potassium 100g 1 cup sliced (108g)
396mg (11% DV) 428mg (12% DV)
1 cup cooked sliced white mushrooms contain 28 calories. 
Other mushrooms high in potassium (%DV per cup sliced): Portabella (9% DV), Brown or Crimini (9% DV), Enoki (7% DV), Shiitake (5% DV), Maitake (4% DV). Click to see complete nutrition facts.

#10: Bananas

Potassium 100g Average Banana(118g) 1 Cup Mashed (225)
358mg (10% DV) 422mg (12% DV) 806mg (23% DV)
An average banana provides 105 calories, 1 cup mashed contains 200 calories. Click to see complete nutrition facts.

Potassium rich fruits help to lower blood pressure

 Potassium-rich fruits that are good for lowering blood pressure 
Everyone should be aiming to eat at least 5 different portions of fruit and vegetables a day to help boost their potassium intake and lower their blood pressure. A portion is 80 grams, or roughly the size of your fist.

The following amounts represent a portion:

One medium-sized fruit (apple, orange, pear or banana)
Two smaller fruits (plums, apricots, satsumas)
One slice of a large fruit (melon, pineapple or mango)
Two to three tablespoons of berries or grapes
A glass (150ml) of fruit juice
One tablespoon of dried fruit
And the great news is that dried and tinned fruits can be just as good as fresh (just watch out that they don't contain added salt, sugar or fats).

All fruits help your body, but some contain more potassium than others, see below.


Fruits that are rich potassium :

The following fruits are particularly rich in potassium and may be more helpful in controlling blood pressure:

1. Tomato juice and puree
2. Orange juice
3. Bananas
4. Apricots
5. Currants

To make your fruits even more effective, don't forget to cut down on the amount of salt you are eating. For more help, please see our page on How to cut down on salt.

How to get more potassium:

by Brian MIllerOne of the biggest problems with the traditional American diet? Too much sodium, too little potassium. Studies suggest boosting your potassium intake and curbing salt and sodium can slash your stroke risk by 21% and may also lower your odds of developing heart disease. Potassium, a mineral, works by protecting blood vessels from oxidation damage and keeps vessel walls from thickening. Adults should aim to get 4,700 mg of potassium a day. (Too much potassium, usually from supplements, can be dangerous, so try to get your intake from healthy eating unless a doc says otherwise.) These delicious foods can help you reach your goal.







There is lot of things to take necessary step for Human health care.Food habit,exercise,life style,physical & mental rest,nature of jobs or work etc. Here writing only  one major habit those will can every body control by self and it is most important for health fitness in human body and that is, Food. Food habit is very important & effective way to keep Health better.

Vegetables and fruits are an very important part of a healthy diet, and variety is as important as quantity.It may even reduce your family's risk of many diseases.every step towards getting more physical activity also matters in weight management & overall health.you can help your family be at their best by encouraging a balance of diet & exercise!


“Eat your fruits and vegetables” is one of the tried and true recommendations for a healthy diet. And for good reason. Eating plenty of vegetables and fruits can help you ward off heart disease and stroke, control blood pressure, prevent some types of cancer,digestive problems, avoid a painful intestinal ailment called diverticulitis, and  lower risk of eye and  and have a positive effect upon blood sugar which can help keep appetite in check everyday. guard against cataract and mascular degeneration, two common causes of vision loss.


Eating more fruits & vegetable matters when it comes to maintaining a healthy weight. 


only single fruit or single vegetable can't provides all of the nutrients you need to be healthy.Need to Eat plenty of vegetables and fruits can keep lower blood pressure, reduce risk of heart disease and stroke, prevent some types of cancer,

Eat a variety of types and colors of produce in order to give your body which in needs mix of nutrients for good health. Try dark leafy greens; brightly colored red, yellow and orange vegetables and fruits; and cooked tomatoes.

What does “plenty” mean? More than most Americans consume. If you don’t count potatoes—which should be considered a starch rather than a vegetable—the average American gets a total of just three servings of fruits and vegetables a day. The latest dietary guidelines call for five to thirteen servings of fruits and vegetables a day (2½ to 6½ cups per day), depending on one’s caloric intake. (1) For a person who needs 2,000 calories a day to maintain weight and health, this translates into nine servings, or 4½ cups per day (2 cups of fruit and 2½ cups of vegetables).


Eat more vegetables and fruits each day . Eat more! fill half your plate with fruits &vegetables.


1. Keep fruit where you can see it. That way you’ll be more likely to eat it.

2. Explore the produce aisle and choose something new. Variety is the key to a healthy diet.

3. Skip the potatoes. Choose other vegetables that are packed with more nutrients and more slowly digested carbohydrates.

4. Make it a meal. Try cooking new recipes that include more vegetables. Salads and stir fries are two ideas for getting tasty vegetables on your plate.


Vegetables, fruits, and disease

Cardiovascular disease:

There is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke. The largest and longest study to date, done as part of the Harvard-based Nurses’ Health Study and Health Professionals Follow-up Study, included almost 110,000 men and women whose health and dietary habits were followed for 14 years.

The higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease. Compared with those in the lowest category of fruit and vegetable intake (less than 1.5 servings a day), those who averaged 8 or more servings a day were 30 percent less likely to have had a heart attack or stroke.

 (1)Although all fruits and vegetables likely contribute to this benefit, green leafy vegetables such as lettuce, spinach, Swiss chard, and mustard greens; cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale; and citrus fruits such as oranges, lemons, limes, and grapefruit (and their juices) make important contributions.

(1)When researchers combined findings from the Harvard studies with several other long-term studies in the U.S. and Europe, and looked at coronary heart disease and stroke separately, they found a similar protective effect: Individuals who ate more than 5 servings of fruits and vegetables per had roughly a 20 percent lower risk of coronary heart disease .

(2) and stroke, 

(3) compared with individuals who ate less than 3 servings per day.
Blood pressure

The Dietary Approaches to Stop Hypertension (DASH) study .

(4) examined the effect on blood pressure of a diet that was rich in fruits, vegetables, and low-fat dairy products and that restricted the amount of saturated and total fat. The researchers found that people with high blood pressure who followed this diet reduced their systolic blood pressure (the upper number of a blood pressure reading) by about 11 mm Hg and their diastolic blood pressure (the lower number) by almost 6 mm Hg—as much as medications can achieve.

A randomized trial known as the Optimal Macronutrient Intake Trial for Heart Health (OmniHeart) showed that this fruit and vegetable-rich diet lowered blood pressure even more when some of the carbohydrate was replaced with healthy unsaturated fat or protein. 

(5)Cancer

Numerous early studies revealed what appeared to be a strong link between eating fruits and vegetables and protection against cancer. Unlike case-control studies, cohort studies, which follow large groups of initially healthy individuals for years, generally provide more reliable information than case-control studies because they don’t rely on information from the past. And, in general, data from cohort studies have not consistently shown that a diet rich in fruits and vegetables prevents cancer.

For example, in the Nurses’ Health Study and the Health Professionals Follow-up Study, over a 14-year period, men and women with the highest intake of fruits and vegetables (8+ servings a day) were just as likely to have developed cancer as those who ate the fewest daily servings (under 1.5). (1)
A more likely possibility is that some types of fruits and vegetables may protect against certain cancers.

A report by the World Cancer Research Fund and the American Institute for Cancer Research suggests that non-starchy vegetables—such as lettuce and other leafy greens, broccoli, bok choy, cabbage, as well as garlic, onions, and the like—and fruits “probably” protect against several types of cancers, including those of the mouth, throat, voice box, esophagus, and stomach; fruit probably also protects against lung cancer.

(6)Specific components of fruits and vegetables may also be protective against cancer. For example:

A line of research stemming from a finding from the Health Professionals Follow-up Study suggests that tomatoes may help protect men against prostate cancer, especially aggressive forms of it. 

(7) One of the pigments that give tomatoes their red hue—lycopene—could be involved in this protective effect. Although several studies other than the Health Professionals study have also demonstrated a link between tomatoes or lycopene and prostate cancer, others have not or have found only a weak connection.

(8)Taken as a whole, however, these studies suggest that increased consumption of tomato-based products (especially cooked tomato products) and other lycopene-containing foods may reduce the occurrence of prostate cancer. (6) Lycopene is one of several carotenoids (compounds that the body can turn into vitamin A) found in brightly colored fruits and vegetables, and research suggests that foods containing carotenoids may protect against lung, mouth, and throat cancer. (6) But more research is needed before we know the exact relationship between fruits and vegetables, carotenoids, and cancer.

Diabetes

Some research looks specifically at whether individual fruits are associated with risk of type 2 diabetes. While there isn't an abundance of research into this area yet, preliminary results are compelling.

In a study of over 66,000 women in the Nurses’ Health Study, 85,104 women from the Nurses’ Health Study II, and 36,173 men from the Health Professionals Follow-up Study who were free of major chronic diseases, findings suggested that greater consumption of whole fruits – especially blueberries, grapes, and apples – is associated with a lower risk of type 2 diabetes.

Another important finding: Greater consumption of fruit juice is associated with a higher risk of type 2 diabetes.

(9)Additionally, in a study of over 70,000 female nurses aged 38-63 years who were free of cardiovascular disease, cancer, and diabetes, research showed that consumption of green leafy vegetables and fruit was associated with a lower risk of diabetes. While not conclusive, research also indicated that consumption of fruit juices may be associated with an increased risk among women.

(10)A study of over 2,300 Finnish men showed that fruit and vegetables, especially berries, may reduce the risk of Type 2 diabetes.

(11)Gastrointestinal health:

Fruits and vegetables contain indigestible fiber, which absorbs water and expands as it passes through the digestive system. This can calm symptoms of an irritable bowel and, by triggering regular bowel movements, can relieve or prevent constipation. 

(12)The bulking and softening action of insoluble fiber also decreases pressure inside the intestinal tract and may help prevent diverticulosis. 


(13)Vision:

Orange is the color of adventure and social communication. Orange is a power color. It is one of the healing colors. The color orange is optimistic, sociable and extroverted. It is said to increase the craving for food. It also stimulates enthusiasm and creativity. So is the fruit Orange.

The orange is a hybrid, possibly between pomelo (Citrus maxima) and mandarin (Citrus reticulata), cultivated since ancient times. Nutrients in oranges are plentiful and diverse. Thus there is a say as,

“Orange strengthens your emotional body, encouraging a general feeling of joy, well-being, and cheerfulness.” Like orange or any citrus fruits help the following disease.


1. Helps Prevent Cancer:

Oranges are rich in citrus limonoids, proven to help fight a number of varieties of cancer including that of the skin, lung, breast, stomach and colon. According to scientists, the regular consumption of lots of oranges can help fight against cancers such as lung cancer, mouth cancer, breast cancer and skin cancer.

A certain compound in them called D-limonene, which is common in other citrus fruits also plays a very prominent role in the prevention of the types of cancers mentioned above. If you consistently eat a lot of oranges then you automatically reduce your risks of suffering from the cancers mentioned above.


2. Prevents Kidney Diseases:


Drinking orange juice regularly prevents kidney diseases and reduces the risk of kidney stones.

3. Lowers Cholesterol and Weight loss agent:

Since they’re full of soluble fiber, oranges are helpful in lowering cholesterol. The alkaloid synephrine found under the orange peel can reduce the liver’s production of cholesterol. Whereas the anti-oxidant fights oxidative stress that is the main culprit in oxidizing the LDLs in our blood.

The fruit is low in calories, contains no saturated fats or cholesterol, but is rich in dietary fiber, pectin, which is very effective in persons with excess body weight. Pectin, by its action as a bulk laxative, helps to protect the mucous membrane of the colon by decreasing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the colon. Pectin has also been shown to reduce blood cholesterol levels by decreasing its re-absorption in the colon by binding to bile acids in the colon.

4. Boosts Heart Health:

Oranges are full of potassium, an electrolyte mineral responsible for helping the heart function well. The minerals like potassium and calcium in Orange controls the sodium action in the human body and maintains blood pressure and heart beat. Oranges contain fiber with fat free, sodium free and cholesterol free properties to keep your heart healthy. A high intake of flavonoids and vitamin C has been known to halve the risk of heart diseases.

5. Lowers Risk of Disease:

Oranges are full of vitamin C which protects cells by neutralizing free radicals. 

6. Fights Against Viral Infections:

Studies show that the abundance of polyphenols in oranges protects against viral infections.

7. Relieves Constipation:

Oranges are full of dietary fibre which stimulates digestive juices and relieves constipation.

8. Helps Create Good Vision:

Vitamin A is most essential element for eye sight vision to keep your mucous membrane and skin of the eye healthy. Oranges are rich in carotenoid compounds which are converted to vitamin A and help prevent mascular degeneration. Also contains various flavonoid contents along with the antioxidant particles like alpha and beta carotenes, beta cryptoxanthin, zea-xanhin and lutein gives you a good skin.

9. Regulates High Blood Pressure:

The flavonoid hesperidin found in oranges helps regulate high blood pressure and the magnesium in oranges helps maintain blood pressure.

10. Protects Skin:

Oranges are full of beta-carotene is a powerful antioxidant protecting the cells from being damage which also protects the skin from free radicals and prevents the signs of aging. 

Also the presence of bioactive compound like Narigenin which is a good antioxidant and anti-inflammatory and a good immune system provider helps in neutralizing the effect of free radicals and the unstable oxygen molecules in human body. These neutralizing effects clears the sign of aging like scars, wrinkles giving you the perfect skin letting you feel the glow and sparkle of your skin. This nutritional benefit of orange is more useful for aging women . 

11. Oranges Alkalize the Body:

Although oranges are acidic before you digest them, they contain many alkaline minerals that help to balance out the body after they are digested. In this respect, they are similar to lemons which are one of the most alkaline foods available.

12. In arthritis:

Due to its anti-inflammatory properties, oranges help in relieving arthritis pain and stiffness of muscles and joints. In a study at the Arthritis Research Campaign Epidemiology Unit in the UK, suggested that one glass of freshly squeezed orange juice per day is associated with a reduced risk of developing inflammatory disorders such as rheumatoid arthritis.

13. Damaged sperm, repair:

Orange is also good for men because it helps keep their sperm healthy. According to studies, there is a compound in orange called folate. Folate is said to contain nutrients good for the health of a sperm. Folate besides keeping the sperm healthy also protects it from genetic damage.


Hence making the habit of consuming one Orange a day is vividly concluded to be a must activity.

Apples fight Alzheimer’s.

Apples contain quercetin, a powerful antioxidant that protects brain cells from degeneration in rats and might do the same in humans. Eat the skin to get maximum disease-fighting compounds

Apples prevent colon cancer.


When the natural fiber in apples ferments in the colon, it produces chemicals that help fight the formation of cancer cells, according to recent research from Germany. Other studies have shown that one type of antioxidant found in apples, called procyanidins, triggered a series of cell signals that resulted in cancer cell death.

Apples stabilize blood sugar.

Apples are loaded with soluble fiber, which slows the digestion of food and the entry of glucose into the bloodstream. One group of researchers discovered that women who ate at least one apple a day were 28 percent less likely to develop diabetes than those who ate none.

Apples help you lose weight.

Apples are packed with fiber and water, so your stomach will want less food. Plus, studies out of Washington State and Brazil have shown that people who eat at least three apples or pears a day lose weight.



For most fresh or cooked vegetables and fruits, 1 cup is just what you would put in a household measuring cup. There are two main exceptions to that rule: For lettuce and other raw leafy greens, you need to eat 2 cups to get the equivalent of 1 cup of vegetables. For dried fruit, you only need to eat ½ cup to get the equivalent of 1 cup of fruit.

Remember—on the Healthy Eating Pyramid, created by the Department of Nutrition at the Harvard School of Public Health, potatoes are not counted as a vegetable, since they are mostly starch and should be used sparingly.

Over the past 30 years or so, researchers have developed a solid base of science to back up what generations of mothers preached (but didn’t always practice themselves). Early on, fruits and vegetables were acclaimed as cancer-fighting foods. In fact, the ubiquitous 5 A Day message (now quietly changing to Fruits and Veggies: More Matters) seen in produce aisles, magazine ads, and schools was supported in part by the National Cancer Institute. The latest research, though, suggests that the biggest payoff from eating fruits and vegetables is for the heart.

Vegetables, Fruits, and Cardiovascular Disease

There is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke.

The largest and longest study to date, done as part of the Harvard-based Nurses’ Health Study and Health Professionals Follow-up Study, included almost 110,000 men and women whose health and dietary habits were followed for 14 years. The higher the average daily in take of fruits and vegetables, the lower the chances of developing cardiovascular disease. Compared with those in the lowest category of fruit and vegetable intake (less than 1.5 servings a day), those who averaged 8 or more servings a day were 30 percent less likely to have had a heart attack or stroke. Although all fruits and vegetables likely contribute to this benefit, green leafy vegetables such as lettuce, spinach, Swiss chard, and mustard greens; cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale; and citrus fruits such as oranges, lemons, limes, and grapefruit (and their juices) make important contributions. 

When researchers combined findings from the Harvard studies with several other long-term studies in the U.S. and Europe, and looked at coronary heart disease and stroke separately, they found a similar protective effect: Individuals who ate more than 5 servings of fruits and vegetables per had roughly a 20 percent lower risk of coronary heart disease  and stroke,  compared with individuals who ate less than 3 servings per day.

Vegetables, Fruits, and Blood Pressure

Vegetables on a fork High blood pressure is a primary risk factor for heart disease and stroke. As such, it’s a condition that is important to control. Diet can be a very effective tool for lowering blood pressure. One of the most convincing associations between diet and blood pressure was found in the Dietary Approaches to Stop Hypertension (DASH) study. 

This trial examined the effect on blood pressure of a diet that was rich in fruits, vegetables, and low-fat dairy products and that restricted the amount of saturated and total fat. The researchers found that people with high blood pressure who followed this diet reduced their systolic blood pressure (the upper number of a blood pressure reading) by about 11 mm Hg and their diastolic blood pressure (the lower number) by almost 6 mm Hg—as much as medications can achieve.

More recently, a randomized trial known as the Optimal Macronutrient Intake Trial for Heart Health (OmniHeart) showed that this fruit and vegetable-rich diet lowered blood pressure even more when some of the carbohydrate was replaced with healthy unsaturated fat or protein. 



Try these tips to fit more fruits and vegetables into your day:

Keep fruit out where you can see it. That way you’ll be more likely to eat it. Keep it out on the counter or in the front of the fridge.
Get some every meal, every day. Try filling half your plate with vegetables or fruit at each meal. Serving up salads, stir fry, or other fruit and vegetable-rich fare makes it easier to reach this goal. Bonus points if you can get some fruits and vegetables at snack time, too.
Explore the produce aisle and choose something new. Variety is the key to a healthy diet. Get out of a rut and try some new fruits and vegetables—include dark green leafy vegetables; yellow, orange, and red fruits and vegetables; cooked tomatoes; and citrus fruits.
Bag the potatoes. Choose other vegetables that are packed with more nutrients and more slowly digested crabs.
Make it a meal. Try some new recipes where vegetables take center stage, such as Tunisian carrot salad and spicy broccolini with red pepper.

There is lot of fruits in the world available country wise or some of common fruits also available in the world.so, what ever is in hand can eat in limited quantity and enjoy it for good health.


Top 10 Foods Highest in Potassium :


Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. A deficiency in potassium causes fatigue, irritability, and hypertension (increased blood pressure). Unless you are on dialysis, or have a special condition, overdose of potassium from natural sources is nearly impossible; however, it is possible to consume too much potassium via potassium salts which can lead to nausea, vomiting, and even cardiac arrest. Potassium from natural food sources, like the ones listed below, are considered safe and healthy. The current percent daily value for potassium is 3.5 grams. Below is a list of high potassium foods ranked by common serving sizes, for more please see the lists of high potassium foods by nutrient density, potassium rich foods, fruits high in potassium, and vegetables high in potassium.




#1: White Beans

Potassium in 100g 1 cup cooked (179g)
561mg (16% DV) 1004mg (29% DV)
Other Beans High in Potassium (%DV per cup): Adzuki (35%), Soy (28%), Lima (28%), Kidney (20%), Great Northern (20%), Pinto (18%) and others at an average of 15% DV per cup cooked. Click to see complete nutrition facts.

#2: Dark Leafy Greens (Spinach)

Potassium 100g (Raw) 1 Cup (Raw - 30g) 1 Cup (Cooked - 180g)
558mg (16% DV) 167mg (5% DV) 839mg (24% DV)
Other Greens High in Potassium (%DV per cup cooked): Swiss Chard (27% DV), Kale (8% DV), and Collards (6% DV). 
Click to see complete nutrition facts.

#3: Baked Potatoes (With Skin)

Potassium 100g Average Potato (173g)
535mg (15% DV) 926mg (26% DV)
Warning: Potatoes are high in simple carbohydrates and not recommended for people with diabetes. Sweet potatoes are actually better for regulation blood sugar, an average baked sweet potato with skin (114g) provides 542mg (15% DV) of potassium. Click to see complete nutrition facts.



#4: Dried Apricots

Potassium 100g 1/2 cup (65g)
1162mg (33% DV) 755mg (22% DV)
Other Dried Fruits High in Potassium (%DV per 1/2 cup): Peaches (22% DV), Prunes (20% DV), Raisins (18% DV). 
Warning: Dried fruits are high in sugar. Click to see complete nutrition facts.


#5: Baked Acorn Squash

Potassium 100g 1 cup cubed (205g)
437mg (12% DV) 899mg (26% DV)
Other Squash High in Potassium (%DV per cup baked): Hubbard (21%), Butternut (17% DV), Zucchini (14% DV), Average Winter Squash (10% DV). Click to see complete nutrition facts.


#6: Yogurt (Plain, Skim/Non-Fat)
Potassium 100g 1 cup (245g)
255mg (7% DV) 625mg (18% DV)
Other Yogurt High in Potassium (%DV per cup): Whole-Fat (11% DV), Chocolate Yogurt (24% DV). Click to see complete nutrition facts.

#7: Fish (Salmon)

Potassium 100g 1 3oz fillet (85g)
628mg (18% DV) 534mg (15% DV)
Other Fish High in Potassium (%DV per 3oz fillet (85g)): Pompano (15% DV), Lingcod (14% DV), Halibut (13% DV), Yellowfin Tuna (13% DV), Anchovies (12% DV), Mackerel (10% DV), Herring (10% DV) and most other fish at an average of 10% DV. Click to see complete nutrition facts.

#8: Avocados

Potassium 100g Average Avocado (201g) 1/2 Cup Pureed (115)
485mg (14% DV) 975mg (28% DV) 558mg (16% DV)
An average avocado provides 322 calories, half a cup purred contains 184 calories. Click to see complete nutrition facts.

#9: Mushrooms (White)

Potassium 100g 1 cup sliced (108g)
396mg (11% DV) 428mg (12% DV)
1 cup cooked sliced white mushrooms contain 28 calories. 
Other mushrooms high in potassium (%DV per cup sliced): Portabella (9% DV), Brown or Crimini (9% DV), Enoki (7% DV), Shiitake (5% DV), Maitake (4% DV). Click to see complete nutrition facts.

#10: Bananas

Potassium 100g Average Banana(118g) 1 Cup Mashed (225)
358mg (10% DV) 422mg (12% DV) 806mg (23% DV)
An average banana provides 105 calories, 1 cup mashed contains 200 calories. Click to see complete nutrition facts.

Potassium rich fruits help to lower blood pressure

 Potassium-rich fruits that are good for lowering blood pressure 
Everyone should be aiming to eat at least 5 different portions of fruit and vegetables a day to help boost their potassium intake and lower their blood pressure. A portion is 80 grams, or roughly the size of your fist.

The following amounts represent a portion:

One medium-sized fruit (apple, orange, pear or banana)
Two smaller fruits (plums, apricots, satsumas)
One slice of a large fruit (melon, pineapple or mango)
Two to three tablespoons of berries or grapes
A glass (150ml) of fruit juice
One tablespoon of dried fruit
And the great news is that dried and tinned fruits can be just as good as fresh (just watch out that they don't contain added salt, sugar or fats).

All fruits help your body, but some contain more potassium than others, see below.


Fruits that are rich potassium :

The following fruits are particularly rich in potassium and may be more helpful in controlling blood pressure:

1. Tomato juice and puree
2. Orange juice
3. Bananas
4. Apricots
5. Currants

To make your fruits even more effective, don't forget to cut down on the amount of salt you are eating. For more help, please see our page on How to cut down on salt.

How to get more potassium:

by Brian MIllerOne of the biggest problems with the traditional American diet? Too much sodium, too little potassium. Studies suggest boosting your potassium intake and curbing salt and sodium can slash your stroke risk by 21% and may also lower your odds of developing heart disease. Potassium, a mineral, works by protecting blood vessels from oxidative damage and keeps vessel walls from thickening. Adults should aim to get 4,700 mg of potassium a day. (Too much potassium, usually from supplements, can be dangerous, so try to get your intake from healthy eating unless a doc says otherwise.) These delicious foods can help you reach your goal.