text: 10 importance of fruits
  In order to maintain a healthy diet, both variety and amount
  of fruits and vegetables must be consumed.
  There are numerous nutrients required for good health, but
  no one fruit or vegetable can supply them all. Every day, eat a lot.
  Vegetable and fruit-rich diets can lower blood pressure,
  lessen the risk of heart disease and stroke, prevent some cancers, lower the risk of
  eye and digestive disorders, and have a favorable impact on blood sugar, which
  can help control appetite. Consuming non-starchy fruits and vegetables like
  apples, pears, and kale may even help people lose weight.  Their low
  glycemic indexes guard against blood sugar surges that could make people feel
  There are at least nine distinct families of fruits and
  vegetables, each of which may contain hundreds of different plant chemicals
  with health-promoting properties. Consume produce in a variety of shapes,
  sizes, and hues to provide your body with the right balance of nutrients. This
  not only assures a wider variety of advantageous plant compounds but also
  results in meals that are aesthetically pleasing.
  FRUITS, VEGETABLES, AND DISEASE
  A diet full of fruits and vegetables has been shown to
  reduce the risk of heart disease and stroke:
  According to a meta-analysis of cohort studies with 469,551
  individuals, eating more fruits and vegetables is linked to a lower risk of dying
  from cardiovascular disease, with an average risk reduction of 4% for each
  additional serving of fruit and vegetables per day.
  The Nurses' Health Study and Health Professionals Follow-up
  Study, conducted at Harvard University, involved nearly 110,000 men and women
  whose health and eating habits were monitored for 14 years. This study was the
  largest and longest to date.
  The likelihood of acquiring cardiovascular disease decreases
  with an increase in the number of fruits and vegetables consumed on a daily average.
  A heart attack or stroke was 30% less likely to occur in people who consumed an
  average of 8 or more servings of fruits and vegetables per day as compared to
  people who consumed less than 1.5 servings per day.
  All fruits and vegetables probably played a role in this
  benefit, but green leafy vegetables, such as lettuce, spinach, Swiss chard, and
  mustard greens, were most strongly linked to a lower risk of cardiovascular
  disease. Cruciferous foods like broccoli, cauliflower, cabbage, Brussels
  sprouts, bok choy, and kale, as well as citrus fruits like oranges, lemons,
  limes, and grapefruit (and their juices), all played a significant role.
  Researchers discovered a similar protective effect when they
  integrated data from the Harvard studies with results from six other lengthy
  investigations conducted in the United States and Europe and examined coronary
  heart disease and stroke separately: In comparison to people who ate less than
  3 servings per day, those who consumed more than 5 servings of fruits and vegetables
  each day had a nearly 20% lower risk of coronary heart disease and stroke.
  The Dietary Methods to Stop Hypertension (DASH) study looked at how a diet low in saturated and total fat and high in fruits,
  vegetables, and dairy products affected blood pressure. The researchers
  discovered that people with high blood pressure who followed this diet
  decreased their systolic blood pressure (the upper number of a blood pressure
  reading) by approximately 11 mm Hg and their diastolic blood pressure (the
  lower number) by almost 6 mm Hg—as much as medications can achieve:
  This fruit and vegetable-rich diet lower blood pressure, even more, when part of the carbohydrates are substituted with healthy
  unsaturated fat or protein, according to a randomized trial known as the
  Optimal Macronutrient Intake Trial for Heart.
  Eating a vegetarian diet was linked to lower blood pressure,
  according to a meta-analysis of clinical trials and observational studies
  published in 2014.
  Several early studies found what seemed to be a robust
  correlation between consuming fruits and vegetables and cancer prevention.
  Cohort studies, which follow large groups of initially healthy individuals for
  years, are often more accurate than case-control studies since they don't rely
  on information from the past, in contrast to case-control studies. A diet high
  in fruits and vegetables has not been consistently linked to a lower risk of
  cancer, according to evidence from cohort studies:
  - For instance, throughout a 14-year period, men and women in the Nurses' Health Study and the Health Professionals Follow-up Study who consumed the most fruits and vegetables (8+ servings per day) had an equal risk of developing cancer as those who had the fewest servings per day (under 8).
  - An increase in the consumption of fruits and vegetables did not reduce the risk of dying from cancer, according to a meta-analysis of cohort studies.
  - The likelihood that specific fruits and vegetables will prevent certain cancers is higher.
  - According to a study by Farvid and colleagues that followed 90,476 premenopausal women from the Nurses' Health Study II cohort for 22 years, those who consumed the most fruit during adolescence (about 3 servings per day) compared to those who consumed the least (0.5 servings per day) had a 25% lower risk of developing breast cancer. Women who consumed more apples, bananas, grapes, and corn during adolescence, and more oranges and kale during the early years of adulthood, experienced a substantial decline in breast cancer. Fruit juice consumption when younger was not proven to provide any protection.
  - Following 90, 534 premenopausal women from the Nurses' Health Study II for 20 years, Farvid and colleagues discovered that higher fiber intakes in adolescence and early adulthood were linked to a lower risk of breast cancer in later life. Women who consumed the most fiber from fruits and vegetables experienced a 12% reduction in their risk of developing breast cancer, while those who consumed the least had an 11% reduction.
  - David's team also discovered that women who consumed more than 5.5 servings of fruits and vegetables per day (especially cruciferous and yellow/orange vegetables) had an 11% lower risk of breast cancer than those who consumed 2.5 or fewer servings. This finding was made after following 182,145 women in the Nurses' Health Study I and II for 30 years. For every additional two servings of vegetables consumed each day, there was a clear correlation between vegetable intake and a 15% decreased risk of estrogen-receptor-negative cancers. A lower risk of other aggressive tumors, such as basal-like and HER2-enriched tumors, was linked to a larger intake of fruits and vegetables.
  - Non-starchy vegetables, such as lettuce and other leafy greens, broccoli, bok choy, cabbage, as well as garlic, onions, and the like, and fruits "probably" protect against several types of cancer, including those of the mouth, throat, voice box, esophagus, and stomach, according to a report by the World Cancer Research Fund and the American Institute for Cancer Research. Fruit likely guards against lung cancer as well.
  Certain fruit and vegetable constituents may also be
  cancer-preventive. For instance:
  - Tomatoes have been linked to a number of studies that suggest they may help protect men against prostate cancer, particularly the aggressive forms of it, according to results from the Health Professionals Follow-up Study.  Lycopene, one of the pigments responsible for the red color of tomatoes, may play a role in this protective effect. Despite the fact that a number of research, like the Health Professionals Study, have also shown a connection between tomatoes or lycopene and prostate cancer, others have not or have only identified a tenuous link.
  - However, when considered collectively, these studies indicate that increased consumption of foods containing lycopene, such as cooked tomato products and other foods based on tomatoes, may lower the risk of prostate cancer.  Research suggests that meals containing carotenoids may protect against cancers of the mouth, throat, and lungs. Lycopene is one of the numerous carotenoids (compounds that the body may convert into vitamin A) present in brightly colored fruits and vegetables.  To precisely grasp the connection between fruits and vegetables, carotenoids, and cancer, more research is nonetheless required.
  Specific fruit associations with type 2 diabetes risk have
  been the subject of some studies. Although there hasn't been a lot of research
  done in this area yet, the early findings are compelling:
  Greater intake of whole fruits, particularly blueberries,
  grapes, and apples, was linked to a lower risk of type 2 diabetes, according to
  research involving over 66,000 women from the Nurses' Health Study, 85,104
  women from the Nurses' Health Study II, and 36,173 men from the Health
  Professionals Follow-up Study who were free of major chronic diseases. Another
  significant conclusion was that higher fruit juice consumption was linked to a
  higher incidence of type 2 diabetes.
  In addition, eating green leafy vegetables and fruit was
  linked to a lower incidence of diabetes, according to the research of nearly
  70,000 female nurses between the ages of 38 and 63 who were free of diabetes,
  cancer, or cardiovascular disease. Research also suggested albeit it was not
  convincing, that fruit juice drinking may put women at higher risk.
  According to a study involving over 2,300 Finnish men,
  berries and other fruits and vegetables may lower the incidence of type 2
  According to information from the Nurses' Health Studies and
  the Health Professionals Follow-up Study, during a 24-year period, women and
  men who consumed more fruits and vegetables were more likely to lose weight
  than those who consumed the same amount or fewer than they did. In contrast to
  starchier vegetables like potatoes, corn, and peas, berries, apples, pears,
  soy, and cauliflower were linked with weight loss.  Adding extra vegetables
  to the diet won't necessarily result in weight loss until another meal is
  substituted, such as the refined carbs found in white bread and crackers.
  Fruits and vegetables include indigestible fiber, which
  absorbs water and expands as it travels through the digestive system. This can
  ease the signs of an irritable gut and, by causing regular bowel movements, can
  treat or prevent constipation.
  Insoluble fiber's bulking and softening effects also lower intestinal
  tract pressure, which may help prevent diverticulosis.
  Eating fruits and vegetables will help keep your eyes
  healthy and may avoid cataracts and macular degeneration, two age-related eye
  illnesses that affect millions of Americans over 65. [20-23] Particularly
  lutein and zeaxanthin appear to lower the risk of cataracts.
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