Fruits, veggies can contribute to longer lifespan

Certain old lifestyle traditions and traditional medicine practices can be valuable for managing or complementing modern medical treatments for a variety of conditions.

These practices, rooted in ancient healing systems, offer holistic approaches to wellbeing that consider the interconnectedness of the body, mind, and spirit. Dr Orlando Thomas, medical doctor and functional medicine practitioner at Thomas Medical and Shockwave Centre, said many vegetables and fruits consumed in ancient times offer significant health benefits today.

These examples include leafy greens, apples, bananas, broccoli, kale, sweet potatoes, tomatoes, and avocados. These foods are rich in vitamins, minerals, antioxidants, and fibre, which can help improve overall health and well-being.

“Fruit and vegetables should be an important part of your daily diet. They are naturally good and contain vitamins and minerals that can help to keep you healthy. They can also help protect against some diseases. Most people will benefit from eating more fruit and vegetables as part of a well-balanced, healthy diet and an active lifestyle. There are many varieties of fruit and vegetables available and many ways to prepare, cook and serve them,” Dr Thomas said.

Fruit and vegetables are best bought when they are in season. Otherwise try frozen or canned vegetables as they are just as nutritious and budget-friendly as well.

“Fruits and vegetables can contribute to a longer lifespan by supporting overall health and reducing the risk of chronic diseases. Their high nutrient content, rich in antioxidants and fibre, helps combat oxidative stress and inflammation, while their low-calorie density aids in weight management, which can positively impact longevity,” Dr Thomas said.

You should eat at least five servings of vegetables and two servings of fruit each day. You can choose different colours and varieties.

If you are someone who does not look forward to eating fruit or vegetables, start slowly with those you do like. Try serving, flavouring or cooking them in different ways. You can also disguise them in sauces, minced meals or curries.

OTHER NOTABLE FOODS

Fruits

• Grapes: Grapes offer numerous health benefits, including heart health support, eye protection, and potential assistance with weight management.

• Figs: Figs are a potassium-rich food and can help correct that imbalance. Meanwhile, high levels of fibre in figs can help to flush excess sodium from the system

• Olives: Olives are rich in vitamin E and other antioxidants, which may help reduce your risk of health conditions like cancer, diabetes, and heart disease.

• Pomegranate: The benefits of pomegranates are numerous and include rich antioxidant content, which can protect against heart disease and improve memory.

• Dates: Dates contribute to heart health due to their rich content of magnesium and potassium.

• Apples: Apples offer numerous health benefits, including supporting heart health, boosting brain function, aiding digestion, and potentially reducing the risk of certain chronic diseases like cancer and diabetes.

Vegetables

• Celery: Celery is a good source of sodium, manganese, magnesium, calcium, and phosphorus, which are important for bone health.

• Asparagus: Asparagus has diuretic properties and has been used as a vegetable and medicine for centuries.

• Cabbage: Cabbage is a cruciferous vegetable with cancer-fighting compounds and high vitamin C and K content.

• Carrots: Carrots are a good source of vitamin A, which is important for vision and overall health.

• Lentils: Lentils have been consumed since prehistoric times and are a good source of protein and fibre.

• Onions: Onions are a natural vegetable that has been used in traditional medicine for various ailments.

The World Health Organisation (WHO) recommends eating at least 400 grams of fruits and vegetables per day. This is often translated to five 80 g portions.

Almost all fruits and vegetables count towards this recommended daily amount, with a few exceptions: potatoes and other starchy tubers such as cassava; tinned or canned fruits and vegetables with added sugar or salt; more than one portion of dried fruit (30 grams); and more than 150 ml of 100 per cent fruit or vegetable juice or smoothie.

In other words, dried fruit and fruit or vegetable juices and smoothies only count for one of your five-a-day even if you eat or drink more portions.

keisha.hill@gleanerjm.com