{"id":165,"date":"2020-01-03T15:51:02","date_gmt":"2020-01-03T15:51:02","guid":{"rendered":"http:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/?post_type=chapter&p=165"},"modified":"2021-09-12T16:54:37","modified_gmt":"2021-09-12T16:54:37","slug":"1-2-5-health-outcomes","status":"publish","type":"chapter","link":"https:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/chapter\/1-2-5-health-outcomes\/","title":{"raw":"1.2.5. Healthy Eating: Outcomes","rendered":"1.2.5. Healthy Eating: Outcomes"},"content":{"raw":"
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The Whole Nutrient Package Versus Disease<\/h1>\r\nA healthy diet incorporating seven or more servings of fruits and vegetables has been shown in many scientific studies to reduce cardiovascular disease and overall deaths attributable to cancer. The World Health Organization (WHO) states that insufficient fruit and vegetable intake is linked to approximately 14 percent of gastrointestinal cancer deaths, about 11 percent of heart attack deaths, and 9 percent of stroke deaths globally [footnote]Global Strategies on Diet, Physical Activity, and Health. World Health Organization. http:\/\/www.who.int\/dietphysicalactivity\/fruit\/en\/index.html. n.d. Accessed September 30, 2011.[\/footnote].\r\n\r\nThe WHO estimates that, overall, 2.7 million deaths could be avoided annually by increasing fruit and vegetable intake. These preventable deaths place an economic, social, and mental burden on society. This is why, in 2003, the WHO and the Food and Agricultural Organization of the United Nations launched a campaign to promote fruit and vegetable intake worldwide.\r\n

Antioxidant Variety in Food Provides Health Benefits<\/h1>\r\nNot only has the several-billion-dollar supplement industry inundated us with FDA-unapproved health claims, but science is continuously advancing and providing us with a multitude of promising health benefits from particular fruits, vegetables, teas, herbs, and spices. For instance, blueberries protect against cardiovascular disease, an apple or pear a day reduces stroke risk by over 52 percent, eating more carrots significantly reduces the risk of bladder cancer, drinking tea reduces cholesterol and helps glucose homeostasis, and cinnamon blocks infection and reduces the risk of some cancers. However, recall that science also tells us that no one nutrient alone is shown to provide these effects.\r\n\r\nWhat micronutrient and phytochemical sources are best at protecting against chronic disease? All of them, together. Just as there is no wonder supplement or drug, there is no superior fruit, vegetable, spice, herb, or tea that protects against all diseases. A review in the July\u2013August 2010 issue of Oxidative Medicine and Cellular Longevity concludes that the plant-food benefits to health are attributed to two main factors\u2014that nutrients and phytochemicals are present at low concentrations in general, and that the complex mixtures of nutrients and phytochemicals provides additive and synergistic effects. [footnote]Bouayed, J. and T. Bohn. Exogenous Antioxidants\u2014Double-Edged Swords in Cellular Redox State: Health Beneficial Effects at Physiologic Doses versus Deleterious Effects at High Doses. Oxidative Medicine and Cellular Longevity. 2010; 3(4), 228\u201337. http:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2952083\/?tool=pubmed. Accessed November 22, 2017.[\/footnote] In short, don\u2019t overdo it with supplements and make sure you incorporate a wide variety of nutrients in your diet.\r\n\r\nEating a variety of fruits and vegetables rich in antioxidants and phytochemicals promotes health. Consider these diets:\r\n