Essays, poems and Stories of an African-American

Monday, 19 October 2015

Fruits and Vegetables From a Public Health Perspective

Yesterday, three friends and I were talking about the axiom: "a fruit a day keeps the doctor away." I am a health advocate in charge of African Immigrants in America. I help them engage in healthy living practices as well increase their interest in healthy living practices; as well show them the benefits of actual attendance (in other words all I do is ensure they will turn up for ''doctor's'' appointments) at medical check up events.  So, for me it is " a fruit a day is a healthy way to live." I thought this would be a good topic and I want to share it with you. We shall talk about fruits, vegetables and their nutrition benefits.

We are talking of: zucchini, mangoes, tomatoes, eggplant, apples, bananas, olives, lettuce, carrots, onions, garlic, broccoli, jalapeno, pepper, spinach, beet, citrus, cantaloupe, grapes, berries, nuts, corn, 

Half of our plate should consist of fruits and veggies. For a 2,000-calorie diet, it is advised that we eat two cups of fruit and 2.5 cups of veggies each day. Fruits are low in calories, making them a great choice for those planning to maintain a leaner body.  Fruits and vegetables provide fiber. Fiber helps move food along the intestines as it gets prepared for further digestion. Fiber slows down the breakdown of carbohydrates thereby helping with the slow absorption of sugar. An adult needs about 32 grams of fiber a day in our diet. fiber helps regulate an irritable bowel and therefore is a prevention measure for irritable bowel syndrome (IBS).

Dr. Lisa an expert nutritionist advises "Choosing a colorful assortment vegetables is best, as different benefits exist in the different color spectrum. The orange pigment found in carrots, pumpkin, and sweet potatoes, for example, contain the antioxidant beta-carotene. The deep red pigment found in tomatoes contain the antioxidant lycopene, which is linked with prostate health."

Fruits and vegetables are a source of vitamins, minerals, fiber, and antioxidants. These, protect against chronic diseases such as heart disease and cancer. They regulate cholesterol, help with maintaining healthy joints, boost immune system, provide useful radicals in the body and build healthier bones.

So, go ahead get a large cup and fill it up with all colors of fruits cut in small pieces. Half of your plate should be filled with vegetables. Find time to eat both the fruits and vegetables.


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