9781422269893

Benefits of a Plant-Based Diet Eating Healthier as a Family Eating Whole Foods, Minimally Processed Foods for Peak Fitness Fruits and Vegetables for Health

How to Eat a Balanced Diet Eating in Moderation and Intermittent Fasting Lean Protein for Health Nuts and Seeds for Health What’s in a Label?

Fruits and Vegetables for Health

By Laura D. Radley

MASON CREST M i a m i

Mason Crest PO Box 221876, Hollywood, FL 33022 (866) MCP-BOOK (toll-free) • www.masoncrest.com

Copyright © 2024 by Mason Crest, an imprint of National Highlights, Inc. All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, taping, or any information storage and retrieval system, without permission in writing from the publisher. Printed in the United States of America First printing 9 8 7 6 5 4 3 2 1 Series hardcover ISBN: 978-1-4222-4823-2

Hardcover ISBN: 978-1-4222-4828-7 Series ebook ISBN: 978-1-4222-6984-8 ebook ISBN: 978-1-4222-6989-3 Cataloging-in-Publication Data on file with the Library of Congress Developed and Produced by Print Matters Productions, Inc Cover and Interior Design by Torque Advertising+Design

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KEY ICONS TO LOOK FOR: Words to Understand: These words with their easy-to-understand definitions will increase readers’ understanding of the text while building vocabulary skills. Sidebars: This boxed material within the main text allows readers to build knowledge, gain insights, explore possibilities, and broaden their perspectives by weaving together additional information to provide realistic and holistic perspectives. Educational Videos: Readers can view videos by scanning our QR codes, providing them with additional educational content to supplement the text. Text-Dependent Questions: These questions send readers back to the text for more careful attention to the evidence presented there. Research Projects: Readers are pointed toward areas of further inquiry connected to each chapter. Suggestions are provided for projects that encourage deeper research and analysis. Series Glossary of Key Terms: This back-of-the-book glossary contains terminology used throughout this series. Words found here increase readers’ ability to read and comprehend higher-level books and articles in this field. and Vegetables........................................................73 Series Glossary of Key Terms........................................88 Further Reading & Internet Resources..........................92 Index.......................................................................... 94 Author’s Biography & Credits.......................................96 Chapter 1: Fruits for Health............................................7 Chapter 2: Vegetables for Health..................................23 Chapter 3: The Source Matters.....................................39 Chapter 4: How to Eat More Fruits and Vegetables.........57 Chapter 5: Dispelling Myths about Fruits

WORDS TO UNDERSTAND

Botanist: A scientist who studies plants. Calorie: A unit of energy supplied by the food we eat. Cognitive: Referring to the process of obtaining and understanding knowledge through reading, the five senses, thought, and/or experience. Culinary: Related to cooking or food preparation. Phytochemicals: Compounds found in plants, some of which are nutrients the human body needs to function properly.

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Chapter

Fruits for Health

Just about everyone knows that bananas, apples, oranges, strawberries, grapes, and cherries are fruits. But how about cucumbers, avocados, eggplant, and tomatoes? Most people classify these foods as vegetables, but they are in fact fruits. So are almonds and acorns, even though almost everyone thinks of these as nuts. Botanists consider a fruit to be any part of a plant that covers one or more seeds. However, most people go by the culinary definition of fruits (how they are actually used), which means that they only include sweet fruits in the “fruit” category while classifying savory fruits as vegetables. The information in this chapter covers culinary fruits to make it easier for readers to understand which foods are being discussed. How Are Fruits Classified? Fruits are typically divided into six main groups: berries, citrus fruits, cores, melons, pits, and tropical fruits. Berries are simple fruits with a seed and pulp. They include cranberries, blueberries, elderberries, goji berries, and white currants. Bananas, tomatoes, grapes, eggplants, watermelons,

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The US Supreme Court Officially Classifies Tomatoes as Vegetables

Did you know that the US Supreme Court has officially declared that tomatoes are vegetables, even though that is not scientifically accurate? In 1893, the United States did not tax fruit imports but did tax vegetable imports. Importers who were forced to pay tax on a shipment of tomatoes sued New York’s collector of customs taxes for a refund, claiming that tomatoes were actually fruits and therefore should not be taxed. While the Supreme Court agreed with the importers, it decided to go with the culinary classification of tomatoes, and so the importers lost their case. persimmons, and pumpkins are also part of the berry family, while strawberries, raspberries, and blackberries are not. Citrus fruits are any fruits that come from citrus trees and shrubs. These include oranges, tangerines, lemons, limes, grapefruits, and pomelos. Core fruits, also known as “pome fruits,” contain cores with multiple seeds. Apples are part of the pome family, as are pears, quinces, and loquats. Melons are any fruits from the gourd family that are both sweet and edible. Watermelons, cantaloupe melons, and honeydew melons all fall under this category. Fruits with pits are also known as “drupes” or “stone fruits.” As the name implies, this category includes all fruits that have a hard pit or seed at the center. They include apricots, peaches, mangoes, cherries, plums, and even olives. Tropical fruits include any fruits that are grown in warm climates, including

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Fruits and Vegetables for Health

Citrus fruits are any fruits that come from citrus trees and shrubs. These include oranges, tangerines, lemons, limes, grapefruits, and pomelos.

some of those mentioned in the categories listed above. Some common tropical fruits are bananas, mangoes, guavas, papayas, pineapples, and coconuts. On some charts, you’ll likely see fruits sorted by colors rather than type. You’ve likely also heard a recommendation to eat “all the colors of the rainbow.” That is because a fruit’s color indicates what type of nutrients the fruit has. Orange and yellow fruits and vegetables, for instance, contain beta-carotene, which your body uses to make vitamin A. Red fruits such as tomatoes, cherries, red apples, and strawberries contain lycopene.

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Find out why tomatoes aren’t fruits, and strawberries aren’t berries.

What Nutrients do Fruits Provide? Fruits are rich in fiber, an essential nutrient that helps to control weight gain and reduce inflammation while helping the digestive system work as it should. They also contain potassium, a mineral that helps keep your heart, kidneys, muscles, and nerves working properly. Some fruits even have calcium, a mineral that is more commonly found in milk and milk products. Calcium helps your body build strong bones and teeth while also preventing cavities. Furthermore, fruits are rich in vitamins A and C. Vitamin A enables your body to form and maintain healthy skin, teeth, bones, and soft tissue. Vitamin C helps your body maintain healthy tissue, heal from wounds, and keep teeth and gums healthy. It also helps your body absorb iron, a mineral that your body needs to transport oxygen and maintain high energy levels.

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Fruits and Vegetables for Health

Oranges contain a wide variety of vitamins and minerals.

Different types of phytochemicals are also found in some fruits. Polyphenols can lower your risk of type 2 diabetes and may even help you regulate your weight to avoid excessive weight gain. Carotenoids are good for your eyes, among other benefits. Flavonoids protect your body from damage and can lower the risk of getting certain diseases. Are Some Fruits Healthier Than Others? If you Google this question, you’ll likely see lists of fruits ranked from most healthy to least healthy. Alternatively, you’ll see

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Q: What’s the difference between a vitamin and a mineral? A: Vitamins are made by plants or animals. Vitamins (except for vitamin D) cannot be made by the body; they have to come from food. Minerals, on the other hand, do not come from plants or animals but rather from rocks, soil, and water. Some minerals are necessary for human life, but many aren’t.

a list of what are supposedly the top (e.g., 5, 10, 20) fruits. Unfortunately, a lot of people believe in the “superfood” myth that we’ll consider in the last chapter of this book. That myth promotes the idea that some fruits are especially nutritious or effective in boosting health and/or fighting certain diseases. The truth is that no particular fruit is automatically “better” or “healthier” than others. All fruits are healthy, and eating “all the colors of the rainbow” is the best approach. At the same time, people who need certain nutrients in their diet will want to make sure that the fruits they are eating have enough of the nutrients they need. For example, strawberries, peaches, nectarines, and pears have more fiber than many other fruits. Grapefruits, kiwis, oranges, and strawberries have more vitamin C than most other fruits, while cantaloupe melon has, by far, the most vitamin A. If you want to get more potassium in your diet, bananas, kiwis, and sweet cherries are your best options. Most fruits aren’t rich in iron, but watermelon does have quite a bit more than many other fruits.

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Fruits and Vegetables for Health

All fruits are healthy, and eating “all the colors of the rainbow” is the best approach.

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Knowing about the nutrients found in different types of fruits can help you identify the right ones to eat if you need a nutritional boost, and can also help you avoid health problems caused by eating the wrong fruits at the wrong times. If you’re taking certain types of medication, talk to your doctor about your diet, as the phytochemicals in some fruits, when mixed with some medications, can cause a negative reaction or make the medicine less effective. Some fruits to watch out for are citrus fruits, apples, and grapes. You’ll need to be careful about not only eating these fruits raw but also avoiding juices, sauces, and jams made from those fruits until you’re done taking the medication. Can Fruits Prevent Certain Diseases or Health Problems? Given the fact that fruits are rich in nutrients, it’s not surprising that science shows that eating fruits can prevent a host of diseases and health problems. It is amazing how many health conditions can be prevented by eating fruits regularly. In Finland, researchers who studied over 5,000 men and women for more than 20 years found that those who ate the most apples had a 20 percent lower risk of heart disease than those who did not eat many apples. In the UK, a study found that eating apples can lower the risk of developing asthma by up to 32 percent. Mangoes are also incredibly effective in promoting good health and preventing disease. Studies done in Hawaii and Florida have shown that the nutrients in mangoes can stop healthy cells from turning into cancer cells. Research in developing countries shows that the high vitamin A content in mangoes helps to prevent infection and promotes good gut health in children who would otherwise be susceptible to health problems caused by an inadequate diet. In Mexico, researchers found that mangoes can prevent a type of diarrhea.

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Fruits and Vegetables for Health

Mangoes are very effective in promoting good health and preventing disease. Studies have shown that the nutrients in mangoes can stop healthy cells from turning into cancer cells.

Apples and mangoes aren’t the only fruits that can have a significant positive impact on health. Scientists studying more than 40,000 American men found that those who ate potassium-rich foods, such as bananas and cherries, were less likely to have a stroke than those who did not get enough potassium in their diet. University researchers have found that blueberries can reduce symptoms of Alzheimer’s disease while improving cognitive and motor skills. Other studies have found that cherries can prevent the growth of colon cancer, cranberries can prevent urinary tract infections, and kiwis, which are particularly rich in vitamin C, can lower the odds of

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children developing breathing problems, such as wheezing and night coughing. Many other studies have shown the benefits of eating fruits. It’s important to realize that eating fruits isn’t a guarantee that you’ll never get sick or have health problems. Sicknesses have many causes, and even a healthy diet won’t keep you healthy 100 percent of the time. Even so, science clearly shows that eating fruits regularly will improve both your short- and long-term health.

Q: How do scientists study the health benefits of fruit?

A: Scientists studying the health benefits of fruits begin by analyzing the phytochemicals found in them. They then observe how these phytochemicals affect their study group. Many studies are conducted with human participants, but scientists can also use animals.

Can Fruits Cure Certain Diseases or Health Problems? Since science clearly shows that fruits can boost long-term health and prevent many health problems, it might seem reasonable to think that fruits can also cure certain diseases. But fruits alone won’t cure a health ailment. If it could, doctors would prescribe apples and oranges instead of medications when you get the flu or a bad earache.

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Fruits and Vegetables for Health