Foremost Fruits & Valuable Veggies

From red apples to yellow mangoes to purple potatoes, this article highlights food facts about the healthful nutrition in popular fruits and vegetables.

A team of scientists from the United Kingdom published[1] a study titled “Lettuce Be Happy.”  It affirms that fruits and vegetables contribute to physical health, and they are vitally important for mental health as well.  The investigators analyzed data collected on over 40,000 men and women enrolled in the UK Household Longitudinal Survey, assessing their diet, health, and lifestyle behaviors over a 7-year period.  Greater mental well-being and life satisfaction directly correlated to a greater quantity and frequency of fruits and vegetables consumed.  Eating as little as one extra portion of fruits & veggies a day equated to the benefits of 8 extra days of walking (for 10 minutes a session) on mental health.

Scientists from the Czech Republic reported[2] that a daily diet featuring plentiful helpings of fruits and veggies may support beta-cell function, insulin levels, and incretin hormones, among type-2 diabetics.  Men with type-2 diabetes, ages 30 to 65 years, were asked to eat either vegan or non-vegan (control) meals.  After 16 weeks, markers of beta-cell function, as well as the secretion of insulin, C-peptide, and amylin, all increased in the subjects who ate the vegan foods.

Ways to Enjoy A Fruit & Veggie Rainbow

[1] Ocean N, Howley P, Ensor J. Lettuce be happy: A longitudinal UK study on the relationship between fruit and vegetable consumption and well-being. Soc Sci Med. 2019 Feb;22:335-345.

[2] Kahleova H, Tura A, Klementova M, Thieme L, Haluzik M, Pavlovicova R, Hill M, Pelikanova T.  A Plant-Based Meal Stimulates Incretin and Insulin Secretion More Than an Energy- and Macronutrient-Matched Standard Meal in Type 2 Diabetes: A Randomized Crossover Study.  Nutrients. 2019 Feb 26;11(3). pii: E486.

Like the Food Pics Above? The Recipes are available in Health Is How You MAAKE It: Modern Asian-American Kitchen Experience