If you're like most Americans, you're probably eating only three servings of fruits and vegetables a day, if that. Big mistake. Research shows that the more veggies you consume daily, the better off you'll be, in terms of overall health and body weight. Aim for five to nine or even 13 servings of fruits and vegetables a day. Here are six reasons why.
Helps you lose weight. Since fruits and vegetables have a lot of fiber, the more of them you eat, the fuller you feel. The beauty is that they're low in calories, so you wind up satisfying your appetite without exceeding your daily calorie allotment. Recent studies show that increasing your fiber intake by as little as 14 grams a day can result in weight loss of just over 4 pounds in 4 months. It's the fiber in the fruits and veggies that does it, which is why it's better to eat the whole carrot or apple than to drink carrot or apple juice.
Fights cancer. In a comprehensive review of the best research on fruits, vegetables, and cancer by an agency for the World Health Organization, the authors concluded that eating more vegetables "probably lowers the risk of cancers of the esophagus and colon-rectum" and "possibly reduces the risk of cancers of the mouth, pharynx, stomach, larynx, lung, ovary, and kidney." Cooking certain veggies increases the body's ability to absorb cancer-fighting antioxidants—especially carotenoids (found in carrots). In fact, your body can absorb up to five times more carotenoids from cooked and mashed carrots than it can from raw carrots, according to a study led by Dr. Sue Southon of the Institute of Food Research in Norwich.
Promotes heart health. A 14-year-long Harvard study of nurses and other health professionals found that the more fruits and vegetables a person ate daily, the lower that person's chances were of developing heart-related health problems like heart attack and stroke. People who ate more than eight servings of fruits and vegetables a day were 30 percent less likely to have cardiovascular problems. For every extra fruit or vegetable serving a person ate each day, that person's heart disease risk dropped by 4 percent.
Lowers cholesterol. According to a study by the National Heart, Lung, and Blood Institute, people who ate more than four servings of fruits and vegetables a day had much lower levels of LDL or "bad" cholesterol than those who ate fewer servings.
Reduces bowel problems. The fiber in fruits and vegetables relieves constipation and helps prevent diverticulosis and colon disease.
Improves vision. Eating your vegetables may help prevent vision problems associated with aging. The antioxidants in veggies (particularly dark-green leafy ones) fight damage from free radicals that harm the eyes and can lead to the development of cataracts (clouding of the eye's lens) and macular degeneration (damage to the center of the retina).
译文:
给你六个吃蔬菜的理由
如果你和大多数的美国人一样，你很可能每天只吃三份水果和蔬菜。若是这样，你就犯大错了。研究显示，你日常消耗的蔬菜越多，你的整体健康状况和体重情况就越好。打算一天吃五到九种，甚至十三中蔬果。给你六个理由。
帮你减轻体重。由于蔬果富含纤维，你吃的越多就感觉越饱。妙的是它们低卡路里，所以你可以满足你的胃口而不让你的日常卡路里摄入量超标。近期的研究表明，每日增加14克的纤维摄入量可以在四个月内让你减掉超过4磅体重。这就是蔬果里纤维的功效。也是为什么吃整的胡萝卜和苹果要好过和胡萝卜或苹果汁。
战胜癌症。通览由世界卫生组织的一个部门进行的，关于蔬果和癌症的最好的研究，作者们总结说，吃更多的蔬菜“可以降低患食道癌和直肠癌的危险”，及“可能减少口腔癌，咽癌，胃癌，喉癌，肺癌，卵巢癌和肾癌的风险。”烹饪特定的蔬菜可增加人体的吸收抗癌的抗氧化剂的能力——特别是类胡萝卜素（在胡萝卜中）。事实上，根据由诺维奇的食物研究所的休.扫森博士带头的一项研究结果，同吃生的胡萝卜相比，你的身体能从煮熟的和捣碎的胡萝卜中吸收多达五倍的类胡萝卜素。
促进心脏健康。哈佛一项长达14年的对护士和其它卫生工作者的研究发现一个人一日吃的蔬果越多，其患如心脏病，中风这样的与心脏有关的疾病的可能性就越小。一天吃超过8种蔬果，患心血管病的可能性就少了百分之三十。每天多吃一种蔬果，患心脏疾病的可能性就降低百分之四。
降低胆固醇。据国家心脏，肺，和血液研究所的研究，一个人每天吃超过四种蔬果，其胆固醇远低于那些吃蔬果少的人。
减少肠道问题。蔬果中的纤维减轻便秘和帮助防止肠憩室病和结肠病。
改善视力。吃蔬菜帮助防止衰老引起的视力问题。蔬菜中的抗氧化剂（特别是在深绿叶蔬菜）同伤害眼睛和导致白内障（目镜模糊）发展和斑点恶化（视网膜中心的损害）的自由基斗争。