We have all been told since childhood that vegetables are essential for good health. They are important sources of 19 or more essential nutrients including vitamins A, C, E, folic acid, potassium, magnesium and fiber. Research has shown that eating a diet rich in a variety of vegetables and fruits as part of an overall healthy diet may reduce the risk for serious chronic diseases such as stroke, coronary heart disease, type 2 diabetes, and certain cancers. Eating vegetables and fruits rich in potassium as part of an overall healthful diet has been shown to help control blood pressure and may reduce the risk of developing kidney stones, as well as decrease bone loss. Scientists continue to discover other benefits as well, which makes vegetable and fruit research a very active and exciting field.
Phytochemicals and the Colors of Health
Scientists have learned that in addition to nutrients, vegetables contain a diverse group of natural plant substances called phytochemicals. Health experts believe these natural substances that plants produce to help protect against stress, are also beneficial for human health. One important group of phytochemicals found in vegetables is the natural pigments that give vegetables and fruits their characteristic colors.
Brightly or deeply colored vegetables have been linked with special health benefits. Choosing vegetables from all the color groups and including a variety within each will help insure you get the combined benefits of phytochemicals and their associated nutrients. Interestingly, some research shows that the individual phytochemicals likely work best when they are consumed together.1,2 This suggests that eating the vegetables, either fresh, cooked, or as juice, may provide more health benefits than consuming a single isolated component in a supplement.
How Can These Pigments or Colors Provide Health Benefits?
Many of the pigments in vegetables, for example lycopene in tomatoes, beta carotene in carrots, and lutein in spinach, function in a number of beneficial ways 3, including acting as antioxidants.. Antioxidants have the ability to help block or reduce damage from harmful free radicals produced in the body. Each color group has a unique combination of nutrients and phytochemicals that appear to be associated with specific health benefits, such as heart health, a healthy immune system, vision health, and risk reduction for some cancers.
Recommended Amounts to Consume
The Dietary Guidelines recommend eating a greater variety of vegetables and more of them. Amounts vary based on your age, sex and level of physical activity from 1 cup per day for young children to as much as three cups per day for men and teenage boys. Visit My Pyramid to find out how many cups of vegetables you should consume each day.
Fruits & Veggies – More Matters® is a public health initiative to inspire and help consumers to eat more fruits and vegetables.4 To learn more about the benefits of fruits and vegetables and access a variety of resources to help you meet your goals visit Fruits & Veggies – More Matters®.
Vegetables and Calorie Control
If you are trying to lose weight or maintain your weight, substituting vegetables for other foods that are higher in calories may be a useful lifestyle practice to help lower total calorie intake. Most vegetables, with the exception of those in the beans, peas and starchy categories, contain a high percentage of water. They are considered low in calorie density – providing relatively few calories for the volume or weight of food consumed. Vegetables and other foods with high-water content, such as soup, can add "bulk" to your diet and help give a feeling of fullness. The key to weight loss and maintaining your weight loss is to create a lifestyle that includes exercise and a balanced diet, which meets your calorie needs to keep you at a healthful weight.
1 Liu RH. Potential synergy of phytochemicals in cancer prevention: mechanism of action. 2004 J Nutrition 134:3479S3485S.
2 Jacobs DR, Gross MD, Tapsell LC. Food synergy: and operational concept for understanding nutrition. 2009 Am J Clin Nutr 89(suppl):154S-8S.
3 Krinsky NI and Johnson EJ. Carotenoid action and the relation to health and disease. 2005 Molecular Aspects of Medicine 26:459-516.
4 http://www.fruitsandveggiesmatter.gov/health_professionals/about.html, accessed 8/2009.
Soup is a low calorie-dense food that can be an effective and nourishing part of a weight-management plan. Check out Campbell's selection of soups that provide a full serving of vegetables. If you are monitoring calories, check out the Campbell's® soups that provide 50 - 150 calories per serving.