Monday, June 30, 2025

What Happens to Your Body When You Eat Enough Fruits & Vegetables

The nutrition world is fraught with controversy about what is and isn't good for you, but there is one thing most everyone can agree on: We should all be eating more fruits and vegetables. And you don't have to be a mathematician to know the advice about eating five servings of fruits and veggies a day. Or do you?

Researchers discovered that eating 400 grams of fruits and vegetables each day could help prevent chronic illnesses like cancer, heart disease, stroke, and dementia. They translated that into five servings a day, which became the predominant public health message for decades. Today, the message has been simplified even more to "fill half your plate" with produce, thanks to the USDA's MyPlate guidance. Despite the catchy slogan, only about 10% of Americans meet their needs on a typical day.

"The message hasn't really changed, as much as the USDA determined that it's easier for people to relate to a plate visually," says Taylor Wallace, Ph.D., the chief food and nutrition scientist for the Produce for Better Health Foundation. The magic number is still five a day. But today, USDA guidelines recommend cups instead of servings, and the precise number is a function of your individual nutritional needs. For most people, that's about 2 cups of fruits and 3 cups of vegetables.

It's also important to remember that some vegetables are better than none. Only 1 in 10 Americans are consuming the recommended amounts of fruits and vegetables. Therefore, any potential negative effects of choosing conventional foods on health should not be used as an argument for reducing fruit and vegetable consumption. If you are following a budget and are able to purchase more vegetables if you choose conventionally grown instead of organically grown, you will still reap the health benefits. 

What Happens to Your Body When You Eat Enough Fruits & Vegetables

While half of your plate might not seem that ambitious, most people are not getting enough produce in a typical day. But there can be some serious benefits to upping your intake. Here's what the science says you can expect if you hit the magic number of around five servings per day.

You may have a lower risk of heart disease

"The strongest evidence for the benefits of fruits and vegetables is regarding the prevention of cardiovascular disease," says Wallace. Produce is so helpful that an International Journal of Epidemiology study found that people who ate about six servings (or 18 ounces) of fruits and veggies a day were 16% less likely to die from coronary heart disease than people who ate less than 1½ ounces daily.

One big reason is that the soluble fiber in produce can help block the reabsorption of cholesterol from the intestine and can help lower blood cholesterol levels, explains study co-author Edward Giovannucci, M.D., M.P.H., a professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health. (Top sources of soluble fiber include apples, Brussels sprouts, sweet potatoes, pears, oranges, peas and grapefruits). Fiber also slows glucose absorption, a bonus for your heart and your blood sugar. "When sugars are rapidly absorbed in the intestine, blood glucose rises, quickly leading to a rapid increase in insulin," says Giovannucci. "Over time, high levels of insulin and glucose can contribute to diabetes, and can also damage blood vessels, leading to heart disease."

The heart-forward benefits of produce aren't just about fiber. Bell peppers, citrus, kiwis, broccoli, strawberries and others deliver vitamin C, an antioxidant that controls artery-damaging inflammation. Vitamin C also boosts nitric oxide, a gas that relaxes the arteries for better blood flow. It's so helpful that research reveals people who consume a vitamin C-heavy diet may be 21% less likely to die from cardiovascular disease than those who eat little of this nutrient.

You may have a reduced stroke risk

The World Health Organization estimates that feasting on 7½ servings of produce a day might reduce the risk of stroke by anywhere from 10% to 19%. This is in part thanks to potassium. Produce provides more of this blood pressure-lowering mineral than any other food group. And high blood pressure is a leading risk factor for stroke.

But isn't high blood pressure all about sodium? Actually, that's only part of the picture. When you eat, say, a salty pickle, its sodium pulls water into your cells, increasing the pressure in your blood vessels. On the other hand, potassium coaxes water out of cells, lowering blood pressure. "Interestingly, studies show that people who have both very high potassium and very high sodium intakes don't have a problem with hypertension because these electrolytes are in balance," says Wallace.Considering fruits and veg like potatoes, bananas and avocados help deliver the potassium our bodies need and are naturally low in sodium, they're a slam-dunk for stroke prevention.

Your brain health might improve

Whether your goal is emotional well-being now or warding off dementia later, colorful produce can be a helpful ally. A 2020 Nutrients systematic review concluded that consuming five or more daily servings is linked to better mental health, particularly less depression. While any produce was a win, citrus, bananas, berries, apples, kiwis, cucumbers, carrots, lettuce, tomatoes and leafy greens like spinach provided the best brain-supporting benefits. Researchers can't say exactly why produce is a boon for your brain, but they note nutrients that are plentiful in produce, like B vitamins, vitamin C, carotenoids, polyphenols and fiber-rich carbs, are linked to better brain function.

If longer-term brain health is on your mind, flavonoids can help (get them from oranges, berries, apples, pears, peppers and celery). This family of plant compounds is believed to guard against memory loss and dementia by increasing blood flow to the brain, suppressing inflammation and shielding brain cells from harmful beta-amyloid plaques that lead to Alzheimer's disease. For example, a 2021 Neurology study reported that adults who downed the most flavonoids were 19% less likely to experience the early stages of age-related memory loss than those who ate few flavonoids. And if you're an OJ drinker, good news: Volunteers consuming the most flavones, a type of flavonoid abundant in oranges and orange juice, trimmed three to four years off their brain age. 

You may be protected from certain cancers

Wallace shared that 1 in 5 cancers is linked to unhealthy diet and lifestyle habits, which include low intake of fruits and vegetables. How does produce fit in? "In very large epidemiologic studies, where people provide detailed information about everything they eat and drink, the rates of developing some cancers are lower in people who eat a diet high in fruits and vegetables," says Anne McTiernan, M.D., Ph.D., a professor of epidemiology at the Fred Hutchinson Cancer Research Center. Why only "some" cancers? "Certain cancers are so rare that they don't show up enough to study," explains McTiernan. "Or they may be so strongly associated with another cause that it's difficult to see the effects of vegetables and fruits [like cervical cancer and the HPV virus]."

The strongest evidence, according to the National Cancer Institute, is for cancers of the mouth, esophagus, stomach, colon, breast and lungs. For the best defense, they recommend up to 6½ cups of produce a day. But they don't stop there. They call out specific colors and types, namely orange, dark green and cruciferous veg for their carotenoids and glucosinolates, phytochemicals that shield cells from carcinogens and guard against DNA damage.

These colorful veggies are also a powerful weapon against breast cancer. In one recent study, women who loaded up on four weekly servings of yellow-orange and cruciferous vegetables (especially winter squash, broccoli, cabbage and cauliflower) were 17% less likely to develop breast cancer than those who ate these vegetables just twice a week.

You might have easier healthy weight management

Keeping off unwanted weight is as much about what you eat as what you don't. In one study, participants who reported eating nine servings of produce a day were 74% less likely to gain weight over a decade than those who consumed half that amount. The secret ingredient? The volume of fruits and veg that comes from water. Flavorful as produce is, it's roughly 90% H20. "Water provides lots of volume and weight, but no calories," says Barbara Rolls, Ph.D., director of the Laboratory for the Study of Human Behavior at Penn State University, who was not affiliated with the study. "This allows you to eat larger, more satisfying portions for relatively few calories."

However, it's not just about water. As anyone who's ever tried to wolf down a salad can attest, fiber-filled fruits and vegetables take time to chew, especially if they're raw. In addition to giving your mouth a workout, fiber also slows down the rate that food empties from your stomach, explains Rolls, allowing your brain extra processing time to register that you're full. Perhaps that's why research reveals loading up on fruits and non-starchy vegetables can be as effective as a calorie-restricted diet for modest weight loss.

You may live longer

No pill can come close to the cocktail of vitamins, minerals, fiber and 5,000-plus bioactive compounds that fruits and vegetables offer. No wonder they might help you live longer, says a recent study that tracked the eating habits of 108,735 people for three decades. Those who downed two servings of fruit and three servings of non-starchy vegetables daily enjoyed the greatest longevity, reducing their odds of early death from conditions like cancer, cardiovascular disease and respiratory disease by 13% compared to people who only ate two produce servings a day.

The Bottom Line

Today, most of us still aren't following the advice to eat our fruits and veggies, but there are some compelling reasons to up your intake. Whether it's through adding them to things you already eat, keeping canned or frozen versions at-the-ready or adding a side of salad or fruit to your meals, strive to eat five (or more) servings of produce each day

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

 

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posted by G S Iyer at 11:57 PM 0 comments

What Happens to Your Body When You Don't Eat Enough Fiber

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Fiber may not be the sexiest nutrient to talk about, but it's one of the best things you can eat for your health. Dietary fiber is a type of carbohydrate that is resistant to digestion and absorption by humans. Fiber is found in foods like fruits, vegetables, whole grains, beans, legumes, nuts and seeds (try these healthy fiber foods to get your fill). There are two main types of fiber—soluble and insoluble and each type has its own benefits for human health. Epidemiological research has consistently shown that people who eat high-fiber diets have a lower risk for cardiovascular disease (CVD), cancer, type 2 diabetes and obesity. We all know that fiber is good for us, but only about 5% of Americans meet the recommendations for daily fiber intake.

But what exactly happens in your body when you consistently don't get enough fiber? We dug into the science to find out about six things that can happen when you don't eat enough fiber.

1. You have a higher risk of cardiovascular disease

Cardiovascular disease is the leading cause of death for adults in the United States, leading to over 659,000 Americans deaths every year. Scientists have identified key nutrition and lifestyle factors that help prevent heart disease, and eating a high-fiber diet is at the top of the list.

Results from a large meta analysis found that every 7 additional grams of daily fiber led to a 9% reduced risk of CVD. More evidence from another meta-analysis with over 650,000 participants showed that people with the highest intake of both soluble and insoluble fiber had the lowest risk of coronary heart disease. Keep your heart healthy by adding high-fiber foods like oatmeal, berries and nuts to your diet.

2. You might not live as long

Another big benefit of eating more fiber: It can help you live longer even if you don't have cardiovascular disease. According to a large body of observational research, people who eat more fiber have a lower risk of all- cause mortality compared to people who don't eat enough fiber.

While these stats are a little scary, there's some good news: eating 10 additional grams of fiber per day can help decrease your risk of early death by 10 percent! That's the equivalent of adding one sweet potato and a 1/2 cup of chickpeas to your day. Our cherry smoothie has 6 grams of fiber to get you over halfway there, too.

3. You may have increased inflammation in your body

Chronic inflammation is a major risk factor for several diseases, including cardiovascular disease, type 2 diabetes and cancer. Diet and lifestyle factors like stress, smoking and—you guessed it—not eating enough fiber can increase inflammation and make us more susceptible to chronic disease. 

We still need more research to understand the benefits of fiber for inflammation, but recent research has found that consumption of high-fiber foods like whole grains was associated with decreased markers of inflammation. Add that to the list of whole grain's health benefits.

4. Your immune system won't be as strong

Studies have also shown that dietary fiber may help fight inflammation by fueling the beneficial bacteria in your gut that support your gastrointestinal immune system, known as gut-associated lymphoid tissues or GALT. Strengthening the immune system in your gut is also important for supporting your overall immune health and fighting infections. We often hear about eating probiotics, beneficial bacteria found in yogurt, kimchi and kefir, for a healthy gut. But eating more fiber is important too. Eating prebiotics, a healthy fiber found in wheat, walnuts, bananas, legumes and more, helps feed the good bacteria in your gut and help keep you healthy. Getting a mix of both is the best bet to support your gut and immune health.

5. It's harder to manage your weight

Losing weight and keeping it off is hard—not eating enough fiber makes it even harder.

Eating more fiber is a helpful tool for weight loss because it helps you feel full and satisfied after eating. Dietary fiber helps slow down the digestion and absorption of food, giving your gut enough time to communicate with your brain that you are full and it's time to stop eating.

Fiber also helps balance our blood sugar and insulin response, which can help stabilize our appetite and promote fat burning instead of fat storage.

Another win for weight management: fiber has zero calories. Since fiber is a non-digestible carbohydrate, we can't metabolize it for fuel. Fiber also binds to fats and other sources of calories from food, decreasing your overall calorie intake from other macronutrients.

Still not convinced that fiber is a weight-loss superfood? Research shows that high-fiber diets are associated with a lower body weight and less body fat, even when calories are not restricted. So if you want to lose weight and keep it off, eat more fiber. If you find it difficult to consistently incorporate fiber into your diet, you might want to consider fiber supplements.

6. You're going to the bathroom too much, or not enough

If you want a healthy digestive system, adding more fiber to your diet can definitely help your cause.

Millions of people around the world suffer from irritable bowel syndrome, a condition that causes uncomfortable symptoms like constipation, diarrhea and bloating. While the causes of IBS are not entirely known, eating more dietary fiber has been identified as an effective treatment for the disease. Fiber has a unique ability to both slow gastrointestinal transit time (which helps treat diarrhea) and stimulate gastrointestinal motility (which helps treat constipation).

Eating more fiber can also help strengthen the lining of your colon, which researchers think might be why high-fiber diets are associated with lower colon cancer risk. High-fiber diets may also lower your risk of hemorrhoids, diverticular disease and inflammatory bowel disease. 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

 

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posted by G S Iyer at 11:38 PM 0 comments

Understanding and Combating Visceral Fat

Deep within the human body lurks a silent threat that many people don't even know they carry. Visceral fat, the dangerous adipose tissue that accumulates around vital organs like the heart, liver, and kidneys, represents one of the most significant health risks of our time. Unlike the fat you can pinch on your arms or thighs, this internal fat operates as a toxic factory, pumping out inflammatory compounds that can dramatically shorten your lifespan.
 

What makes visceral fat particularly insidious is its ability to hide in plain sight. While it often manifests as an expanding waistline, even individuals who appear slim can harbor excessive amounts of this harmful fat around their organs - a condition medical professionals refer to as "skinny fat." This deceptive nature means that millions of people walk around unaware they're carrying a ticking time bomb in their midsection.

                                        The Cascade of Health Consequences 
Dr. Andrew Freeman, who directs cardiovascular prevention and wellness at National Jewish Health in Denver, describes visceral fat as "a marker for everything" when it comes to metabolic dysfunction. The presence of excessive visceral fat correlates strongly with insulin resistance, elevated cardiovascular disease risk, fatty liver disease, and type 2 diabetes—a constellation of conditions that collectively represent some of the leading causes of premature death in developed nations.


The health implications extend far beyond traditional metabolic concerns. Emerging research has revealed a troubling connection between visceral fat and cognitive decline. Dr. Kellyann Niotis, a preventive neurologist specializing in Alzheimer's and Parkinson's disease risk reduction at the Institute for Neurodegenerative Diseases, explains that visceral fat is "metabolically unhealthy and secretes a lot of inflammatory chemicals that can cause brain atrophy and impact cognition." 
 
Recent studies have uncovered an alarming correlation: as belly circumference increases, the brain's memory center actually shrinks. Even more concerning, the hallmark proteins associated with Alzheimer's disease—beta-amyloid plaques and tau tangles—begin appearing in the brains of people with excess visceral fat. This neurological deterioration can begin as early as a person's 40s and 50s, decades before any noticeable cognitive symptoms emerge.
 
Identifying the Enemy Within 
 
Determining whether you have problematic levels of visceral fat requires more than just looking in the mirror. According to the Cleveland Clinic, visceral fat should comprise no more than 10% of your total body fat mass to be considered normal and healthy. 
 
The most accessible screening method involves measuring your waistline. The Centers for Disease Control and Prevention has established clear guidelines: women with waist measurements exceeding 35 inches and men with measurements over 40 inches face elevated health risks from visceral fat accumulation.

To accurately measure your waist, position a tape measure across your belly button area, ensuring it sits parallel to the floor. Resist the temptation to suck in your stomach—this measurement is about confronting reality, not flattering yourself. Breathe normally and take the measurement when the tape is snug but not constricting. 
 
Another critical indicator is your lean muscle mass ratio. When body fat percentage exceeds muscle mass, visceral fat typically infiltrates not just the abdominal cavity but also the muscle tissue itself, according to Dr. Freeman. Advanced body composition analysis through DEXA scans can provide precise measurements of bone density, internal visceral fat, and muscle mass, while consumer-grade bioimpedance scales offer convenient at-home monitoring options. 
 
Perhaps most importantly, honest self-assessment of lifestyle habits can reveal visceral fat risk. Poor exercise routines and diets heavy in ultraprocessed foods serve as reliable predictors of visceral fat accumulation, regardless of current appearance. 
 
The Path to Redemption 
The encouraging news is that visceral fat responds remarkably well to targeted interventions. Unlike some health conditions that require pharmaceutical management, visceral fat can be effectively reduced through strategic lifestyle modifications. 
 
Dr. Freeman advocates for a comprehensive approach that he describes as "the real holy grail, the elixir of youth." The foundation of this approach rests on cardiovascular exercise performed at sufficient intensity. He recommends brisk walking for a minimum of 30 minutes daily, defining "brisk" as a pace that leaves you breathless and unable to maintain a conversation. 
 
However, cardiovascular exercise alone proves insufficient for optimal results. The critical component is resistance training, which should be integrated rather than treated as a separate activity. Dr. Freeman suggests combining cardio with strength training by carrying weights during walks, wearing weighted backpacks, cycling uphill, or using swimming fins to increase water resistance. 
 
The most effective resistance exercises engage multiple muscle groups simultaneously. Compound movements like deadlifts, lunges, planks, various presses, pull-ups, and push-ups maximize oxygen consumption and trigger beneficial hormonal responses, including adrenaline release that enhances blood flow and elevates heart rate. 
 
Progressive overload—gradually increasing weight, sets, repetitions, or reducing rest periods—ensures continued adaptation and muscle growth. For those uncertain about proper progression techniques, consulting with a qualified fitness professional can prevent injury while maximizing results. 
 
Nutritional Warfare Against Visceral Fat
Exercise alone cannot overcome the effects of poor nutrition. Dr. Freeman advocates for abandoning what he terms "the standard American diet," characterized by ultraprocessed foods laden with added fats and sugars, in favor of a predominantly whole foods approach. 
 
 
The Mediterranean dietary pattern has emerged as the gold standard for visceral fat reduction and overall health improvement. This lifestyle approach emphasizes fruits, vegetables, whole grains, olive oil, nuts, and seeds while promoting social meals and daily physical activity. The diet minimizes sweets and limits dairy and red meat consumption, though it embraces fatty fish like sardines as dietary staples.

Research validates this approach: older adults following a lower-calorie Mediterranean diet combined with minimal exercise gained muscle mass and lost significant body fat over one year, maintaining these improvements for three additional years. Another study demonstrated that women following Mediterranean dietary patterns reduced their risk of death by approximately 25% over a 25-year period. 
 
Meal timing may provide additional benefits through intermittent fasting or time-restricted eating patterns. Dr. Freeman suggests a six-hour eating window—perhaps breakfast at 11 AM and dinner by 5 PM—allowing 18 hours of fasting daily. However, he cautions that this approach doesn't work for everyone and should be combined with proper exercise and whole food nutrition for optimal results. 
 
The Stakes of Inaction 
The consequences of ignoring visceral fat extend far beyond aesthetic concerns. This metabolically active tissue represents a fundamental threat to longevity and quality of life, contributing to the development of chronic diseases that have become epidemic in modern society. 
 
Yet the solution remains within reach for most people. By understanding the nature of visceral fat, accurately assessing personal risk, and implementing evidence-based interventions combining strategic exercise with nutritional optimization, individuals can reclaim their health and extend their lifespan. 
 
The battle against visceral fat requires commitment and consistency, but the rewards—improved metabolic health, enhanced cognitive function, and increased longevity—make it one of the most important fights you'll ever undertake. The question isn't whether you can afford to address visceral fat accumulation; it's whether you can afford not to.



This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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posted by G S Iyer at 6:03 AM 0 comments