More Reasons to Eat Your Fruit & Veggies!

More Reasons to Eat Your Fruit & Veggies!

Most of us know that including more fruits and vegetables to our diets is beneficial to our overall health, but did you know that they can help fight frailty?  Yes, that's right!  One study found that by simply adding in three plus servings of vegetables per day will decrease your risk of frailty by 48% compared to eating none.  There was also a 52% lower risk of frailty when including three plus servings of fruit daily compared to none.  In addition, there was a whopping 69% lower risk of frailty when consuming at least five servings of fruits and vegetable daily compared to those consuming just one.

The thought behind why fruits and vegetables were so beneficial may be due to protecting against oxidative stress.  These foods naturally contain antioxidants such as vitamins C, E, and beta-carotene, as well as trace minerals which allow antioxidant enzymes to function.  Also, fruits and vegetables help ward off inflammation, from which many older adults suffer.  And, we know that produce protects us from cardiovascular disease, and low muscle mass and bone density.

To help increase your fruit and vegetable intake try these suggestions:

Finely chop or puree vegetables and add to stews, soups and casseroles.

Add small pieces of cut vegetables to stir-fries.

Layer in sandwiches using lettuce, tomatoes, peppers, onions or mushrooms.

Dice vegetables finely and add to salads.

Finely chop or shred vegetables and add to burgers, meatloaf, pasta sauces, mashed potatoes or pilafs and other grain dishes.

Reference:  Health & Nutrition Letter, Tufts, October 2016, VOL. 34, NO. 8, Eat Your Fruits and Vegetables to Help Fight Frailty (p. 7)