Eating vegetables prevent major non-communicable diseases

By Joelyn G. Baluyut

Friday 6th of July 2012

CITY OF SAN FERNANDO, Pampanga, July 6 (PIA) -- According to the National Nutrition Council (NNC), “vegetables are packed with nutrients and when we include these as part of a healthy diet, can help prevent major non-communicable diseases.”

NNC outgoing Regional Nutrition Coordinator (RNC) Maria Vicenta Magpantay said, “these nutrients include: Dietary Fiber which can be found in peanuts, abitsuwelas, green peas, mungbean, garbanzos, eggplant, malunggay, turnips, broccoli, and patani, can help reduce blood cholesterol levels, lowers the risk of heart disease, prevents constipation, hemorrhoids and diverticulosis, adds satiety value (helps one feel full).

Vitamin A, found in squash, carrots, spinach, red pepper, Chinese cabbage, alugbati, sitsaro, leaves of ampalaya, camote, gabi, kangkong, saluyot, petsay, which keeps skin and eyes healthy strengthens the immune system, needed for the normal growth and development of children.

Vitamin B, present in whole grains, kidney beans, mushroom, dried beans, peas, nuts, kangkong, cabbage, string beans, ampalaya, alugbati, malunggay, sili leaves, saluyot, ampalaya leaves is essential for growth and development, and important in turning food into energy and other substances, normal functioning of nerves and helps maintain healthy hair, skin, and nails.

Vitamin C, seen in broccoli, red and green bell peppers, cauliflower, mustard, tomato juice, cabbage, turnip rather helps keep teeth and gums healthy, aids in wound healing, and helps in absorption of iron.

Vitamin E, found in taro, spinach, labong, bell pepper, broccoli, helps in the formation and functioning of red blood cells, muscle, and other tissues.

Potassium, packed in tomatoes, spinach asparagus, spinach, cabbage, broccoli can help the body produce red blood cells and prevent anemia, it al also reduces the risk of brain and spinal defects of the unborn baby.

Iron, found in alugbati, kangkong, saluyot, petsay, camote tops, dried beans ampalaya, squash, string beans, malunggay is a component of haemoglobin which carries oxygen in the blood, and prevents anemia.

And calcium, found in Kangkong, camote, malunggay, saluyot, string beans, ampalaya, camote tops, alugbati and okra, develops strong bones and teeth, and is needed for proper blood clotting, and functioning of the nervous system.

Moreover, Magpantay added that, “benefits in eating vegetables include: may help decrease bone loss as vegetables, decrease the amount of calcium excreted in the urine, may help in lowering calorie intake and thus, help in maintain healthy weight because vegetables are low in calories.”

Also, it doesn’t contain cholesterol rather has antioxidants and protectants such as caretenoids, lycopene and phytochemicals which can help strengthen the immune system, and reduce the risk of diseases and contribute to well-being.

Meanwhile, the World Health Organization (WHO) disclosed that adequate consumption of fruit and vegetables reduces the risk for cardiovascular diseases, stomach cancer and colorectal cancer.

“There is convincing evidence that the consumption of high levels of high-energy foods, such as processed foods that are high in fats and sugars, promotes obesity compared to low-energy foods such as fruits and vegetables.”

Low fruit and vegetable intake is among the top 10 risk factors contributing to attributable mortality, according to evidence presented in the World Health Report. (CLJD/JGB-PIA3)