Indigestible fiber is one of the greatest assets of fruits and vegetables. As fiber passes through the digestive system, it collects water in a sponge like manner and expands. This can contribute to the calming effect of an irritable bowel and, the triggering of regular bowel movements, and prevention of constipation. The bulking and softening action of insoluble fiber also decreases pressure inside the intestinal tract and so may help prevent colon irritation.
Eating plenty of fruits and vegetables has a positive effect on the good health of the eye sight. Vitamin A in carrots aids night vision. Other fruits and vegetables aid in the prevention of the progressive deterioration of the retina called as well as a cloudiness or opacity in the normally transparent crystalline lens of the eye. This cloudiness can cause a decrease in vision and may lead to eventual blindness. Both conditions affect millions of Americans mostly between the ages of fifty-two and sixty-five.
Free radicals generated by sunlight, cigarette smoke, air pollution, infection, and metabolism cause much of this damage. Dark green leafy vegetables contain two pigments, lutein and zeaxanthin, that accumulate in the eye. These two appear to be able to eliminate free radicals before they can harm the eye’s sensitive tissues.
In general, a diet rich in fruits, vegetables, and whole grains appears to reduce the chances of developing eye problems or degeneration.
Recommendations for Fruit and Vegetable Intake
Fruits and vegetables are clearly an important part of a good diet. Almost everyone can benefit from eating more of them, but variety is as important as quantity. No single fruit or vegetable provides all of the nutrients you need to be healthy. The key lies in the variety of different fruits and vegetables that you eat.
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