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The Goodness of White-Fleshed Fruits and Vegetables

By: Gemma Lagasca


Fruits and vegetables from a farmers market. c...
Fruits and vegetables from a farmers market. circa 2007, USA, California, Long Beach (Photo credit: Wikipedia)

Study shows from the published Journal of the American Heart Association that eating plenty of white-fleshed vegetables and fruits can possibly diminish stroke risk. Dutch researchers conducted this study among 20,069 people ages 20 to 65 years old without the history of heart failures or cardiovascular diseases. They set out a rigid research to find possible links between eating vegetables and fruits with stroke risks among those energetic people who are regular eaters of veggies and fruits in their daily meals regardless of color.

For the record, there were 233 people listed with episodes of stroke during the 10 years proceedings. Therefore, a further conclusion was formulated that 52% of these patients now have lower their coronary vulnerabilities due to eating more white-fleshed fruits and vegetables, compared to those who didn’t.

What’s on every small bite of white-fleshed fruits and veggies?

Based on an experiment conducted by scientists, it was evident that each 25 grams daily intake of white-fleshed veggies and fruits can lower heart ailments to about 9% decreasing the possibilities of stroke. So if you add a medium-sized apple on your plate per meal weighing about 120 grams—it means that you can be protected from unexpectedfatal stroke.Fortunately, these beneficial foods are not uncommon. You can choose from varieties of the best picks of white-fleshed goodness such as pears, apples, banana, cauliflower and cucumbers.

According to Linda M. Oude Griep, MSc, of Wageningen University of Netherlands, “to avoid stroke, it may be useful to consume considerable amounts of white fruits and vegetables”.  She also added that taking more white-fleshed fruits and vegetable is a fuss-free way to protect individuals prone to heart conditions. However, other groups and different colors of fruits and veggies should not be disregarded. They also contain beneficial nutrients that protect your body against chronic diseases. Just prioritize what you need the most.

What’s the essence of color in the studies?

Color echoes the existence of beneficial “photochemical” compounds or the plant compound like flavonoids and carotenoids. Researchers, wanted to prove that different food groups and colors of vegetables and fruits have different characteristic and nutritional value. As part of the experiment, the researchers divided variety of fruits and vegetables into four groups according to their specific colors: 55% of white-fleshed such as apples and pears, green and dark leafy vegetables like lettuces and cabbages, red-purple or mostly red vegetables and orange-yellow fruits like citrus. However, Oude Griep said that it may be too soon for the doctors to recommend these findings to their patients as basis for their daily diet since the initial result of the study can still change.

Apart from the Dutch scientists’ study, the U.S. Preventive Health Services highly recommends to people to have different food groups of vegetables in their daily meals.  Heike Wersching, MD, MSc of the University of Munster in Germany commented in an editorial that the Dutch research is covering a “remarkably large” study group. This study needs further analysis with caution. Wersching suggested that participants should have black and white questioners to be filled up to gather more accurate data interpretation.If the conclusion of OudeGriep’s group is simulated, clinical tests should follow next to confirm the benefits of having “an apple a day” Wersching added.

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