Category Archives: fruit

Just in case we all need a reminder … the importance of your five a day

fruits-and-veggies_625x350_71443011288We spend a lot of time telling our kids to eat their vegetables. We also spend plenty of time making sure they consume healthy snacks and pushing the desirability of an apple over cheese crackers. And we pour hours into planning well balanced meals that will give our kids the healthiest start in life. It is still questionable, though, how much attention we pay to our own advice. wants everyone to think of this seriously … are we all making sure we consume our five a day? It’s an important question. And if you need a reminder of why this is so important, you may want to give this a read.

Increased consumption of fruits and non-starchy vegetables is inversely associated with weight change, according to a study published in PLOS Medicine. The longitudinal study, conducted by Monica Bertoia of Harvard T. H. Chan School of Public Health and Brigham & Women’s Hospital, Boston, Massachusetts, and colleagues, shows differences by type of fruit or vegetable, suggesting that characteristics of these foods influence the strength of their association with weight change.

The 2010 Dietary Guidelines for Americans recommend that adults and children should eat a variety of fruits and vegetables to help them achieve and maintain a healthy weight. In this study, Bertoia and colleagues examined associations between changes in the intake of specific fruits and vegetables recorded in dietary questionnaires and self-reported weight changes in 133,468 US men and women followed for up to 24 years in the Nurses’ Health Study, Health Professionals Follow-up Study and Nurses’ Health Study II. After adjusting for self-reported changes in other lifestyle factors such as smoking status and physical activity, an increased intake of fruits and of several vegetables was inversely associated with 4-y weight change (-0.53 lb (- 0.24 kg) for each extra daily serving of fruit, -0.25 lb (-0.11 kg) for vegetables). However, starchy vegetables, for example peas (1.13 lb; 95% CI 0.37 to 1.89 lb) and corn (2.04 lb; 95% CI 0.94 to 3.15 lb), were associated with weight gain.

These findings may not be generalizable–nearly all the participants were well-educated white adults, and the use of dietary questionnaires and self-reported weight measurement may have introduced measurement errors. However, study strengths include a very large sample size and long follow-up, with consistent results across three cohorts. The authors state, “our findings support benefits of increased fruit and vegetable consumption for preventing long-term weight gain and provide further food-specific guidance for the prevention of obesity, a primary risk factor for type 2 diabetes, cardiovascular diseases, cancers, and many other health conditions.”

We’re all incredibly busy and we’re all under more stress than generations before us. The world is more complicated and demanding. While we all keep up, there are things that we sacrifice, consciously or unconsciously. Often those sacrifices are made in our diets. Eating on the run. Grabbing a sandwich for lunch. Making the quickest dinner possible. Let’s reevaluate our fruit and vegetable consumption and make a renewed effort to get the five a day we need to survive and thrive!

Foods rich in Vitamin C can reduce your risk of cardiovascular disease and early death
has always believed that a long, healthy life can be achieved through a healthy, balanced diet. As we all strive for optimal health and well-being we take into consideration the latest information available on those foods we shouldn’t – and should – be consuming. Let’s face it, those recommendations can change from year to year and decade to decade. Trends and fads aside though, certain things have staying power – like the importance of fruits and vegetables in our diets. New research is now linking fruit and vegetable consumption with a whole new health benefit.

New research from the University of Copenhagen and Herlev and Gentofte Hospital shows that high vitamin C concentrations in the blood from the intake of fruit and vegetables are associated with a reduced risk of cardiovascular disease and early death.

The study, which has just been published in the well known American Journal of Clinical Nutrition, is based on the Copenhagen General Population Study.

As part of the study, the researchers had access to data about 100,000 Danes and their intake of fruit and vegetables as well as their DNA. “We can see that those with the highest intake of fruit and vegetables have a 15% lower risk of developing cardiovascular disease and a 20% lower risk of early death compared with those who very rarely eat fruit and vegetables. At the same time, we can see that the reduced risk is related to high vitamin C concentrations in the blood from the fruit and vegetables,” says Camilla Kobylecki, a medical doctor and PhD student at the Department of Clinical Biochemistry, Herlev and Gentofte Hospital.

Among other things, vitamin C helps build connective tissue which supports and connects different types of tissues and organs in the body. Vitamin C is also a potent antioxidant which protects cells and biological molecules from the damage which causes many diseases, including cardiovascular disease. The human body is not able to produce vitamin C, which means that we must get the vitamin from our diet.

“We know that fruit and vegetables are healthy, but now our research is pinpointing more precisely why this is so. Eating a lot of fruit and vegetables is a natural way of increasing vitamin C blood levels, which in the long term may contribute to reducing the risk of cardiovascular disease and early death. You can get vitamin C supplements, but it is a good idea to get your vitamin C by eating a healthy diet, which will at the same time help you to develop a healthier lifestyle in the long term, for the general benefit of your health,” says Boerge Nordestgaard, a clinical professor at the Faculty of Health and Medical Sciences, University of Copenhagen, and a consultant at Herlev and Gentofte Hospital.

The researchers are now continuing their work to determine which other factors, combined with vitamin C, have an impact on cardiovascular disease and death.

Including foods rich in vitamin C in our diets isn’t a difficult proposition. There are so many options that are easy to incorporate each day. These significant findings are a great motivation for us all to expand our dietary universe and make sure we’re consuming our share of vitamin C foods. Let’s all live a longer, healthier life!

Only one in five Americans are eating their five a day

parsnip soup1There’s definitely a good reason why every adult remembers being sternly told to “eat your vegetables,” and why those same adults tell their children the same thing. Our bodies need fruits and vegetables. They’re an essential component to our good health. So was dismayed to read information today that clearly shows that not many of us have really gotten the message.

In every state in the U.S., fewer than one in five American adults are eating enough fruit and vegetables, new federal data shows.

In a report published July 9 using nationwide surveys that looked at produce intake in 2013, the U.S. Centers for Disease Control and Prevention (CDC) show that while states vary when it comes to fruit and vegetable consumption, they all could use improvement in the produce department. The U.S. Dietary Guidelines recommend that Americans consume 1.5 to two cups of fruit every day, along with two to three cups of vegetables. Fruits and vegetables add necessary dietary nutrients, which help maintain healthy body weight and keep health risks like heart disease, stroke and some cancers at bay, the CDC reports.

Even so, only 6% of people in Mississippi met government recommendations for vegetables, while 13% of people in California met them. Fruit didn’t fare much better. The most fruit-averse state was Tennessee, where only 8% of people met government recommendations, while in California, 18% of people met those recommendations.

The new data, published in the CDC’s Morbidity and Mortality Weekly Report, reveals that overall, only 13% of the survey respondents met the recommendations for fruit intake and only about 9% met the vegetable intake recommendations. Past research indicates that children in the U.S. are often not meeting produce requirements either, the study authors write.

“Substantial new efforts are needed to build consumer demand for fruits and vegetables through competitive pricing, placement, and promotion in child care, schools, grocery stores, communities, and worksites,” the study authors conclude.

We’ve always thought that the best thing about fruits and vegetables is the variety available to us. If you don’t find one palatable, there are others to try. Incorporating fruits and vegetables into a healthy diet is actually easier than removing or reducing your consumption of other foods. While it may take some thought and some experimentation, the addition of healthy fruits and vegetables into your daily meal planning can, in fact, present you with new flavor combinations and a better overall eating experience. Five a day (or seven as some have stated) doesn’t have to be a chore. Let’s all try to pay more attention to giving our bodies the healthy, clean and beneficial foods they deserve. A little extra thought can go a long way to getting your five a day!

Kids eat more fruit and vegetables when lunch is scheduled after recess

school-lunchWe keep hearing mixed results from the new school nutrition standards. But overall we do know that there’s still a lot of waste involved in school lunch — much of it being the fruits and vegetables we all want kids to be eating. We’re learning, though, that there is a way to make those fruits and vegetables more attractive to children.

Researchers from the Brigham Young University found that children are 45 percent more likely to eat their fruits and vegetables after recess.

In the study, the researchers studied 2,500 elementary-students from seven schools in Utah. They received fruits and vegetables at lunch as part of the National School Lunch Program. Three of seven schools were asked to move their recess periods to before lunch. The researchers then observed the garbage cans to see how much healthy stuff got thrown away.

They found that the kids ate 54% more fruits and vegetables when recess was before lunch. Additionally, in schools that made the swap, 45% more kids ate at least one serving of fruits and vegetables. They also found that these kids were also most unlikely to throw away their food. However, in schools that followed the traditional schedule of having lunch before recess, fruit and vegetable consumption actually dropped for the same time period.

Joseph Price, associate professor at the Brigham Young University and the lead author of the study, said, “Recess is a pretty big deal to kids. So if you make them choose between recess and vegetables, recess is going to win.”

The researchers explained that whenever lunch was scheduled first, kids usually threw away a great deal of their meal to have more time to play during the recess. However, setting recess before lunch made the kids hungry after their play. They also found that more kids were willing to eat extra servings of vegetables or fruits.

“Not only do kids eat more vegetables, but they throw less away. For a school trying to serve good fruits and vegetables, it’s encouraging to know you can get more in the tummy and less in the trash,” added Price.

The researchers added that apart from getting children to eat fruits and vegetables, switching recess and lunch schedules will also let schools and their districts save on costs, because there will be less wastage of food.

Less waste. More fruit and vegetable consumption. thinks recess before lunch might just be the way to go for all schools!

More mold found in Capri Sun juice pouches … and more excuses

capri-sun-345A while back posted about a problem with Capri Sun juice pouches when a mother noticed a strange substance sitting at the bottom of the drink. Turned out it was mold. The company informed consumers that the mold formed because the juice doesn’t contain artificial preservatives. They also switched out the bottoms of the juice pouches, making them clear so moms everywhere could see inside the pouch, thus helping to alleviate the problem.

Well, the problem is back.

A mom found a giant piece of mold in her daughter’s Capri Sun juice pouch and now video of the disgusting discovery is going viral online. You can check it out here:

Hawaii resident Marty Sunderland said she and her family were taking a trip to the beach and picked up a pack of Capri Sun. But once her daughter opened one, she found some pieces of a slimy brown solid and a disgusting taste.

So Sunderland decided to open the Capri Sun pouch on camera, revealing a giant piece of brown, slimy mold.

Though the find was disgusting, it’s actually not a new problem for Capri Sun. Kraft Foods has been dealing with reports of mold found in Capri Sun pouches for some years now and even instituted a clear bottom on the juice pouches to put customers at ease.
“The reality is, mold spores are literally everywhere,” said Caroline Krajewski, a spokeswoman for Kraft Foods, earlier this year. “Most foods, especially those without artificial preservatives, eventually spoil and get moldy.”

Kraft even addressed the Capri Sun mold issue in its company’s FAQ:

“Why does mold grow in preservative-free juice drinks?”
“Although it’s very rare, it is possible for food mold to grow inside containers of preservative-free juice drinks that are exposed to air. What usually forms is a common food mold, similar to what might grow on fruit or bread. In the past, experts have told us there are no significant or long-term health effects associated with consuming this type of mold.”

“The photo I saw looks like a worm. How could you say it’s mold?”
“In some cases when people think they have found a “worm” inside a Capri Sun pouch it was actually mold. The mold takes the form of a straw, which can then be mistaken as a worm since it is long and thin. While this is not a common occurrence, it can potentially happen because the product is free of artificial preservatives.”

Capri Sun juice pouches are sold in packs in the grocery store. Moms don’t have the opportunity to pick up an individual pouch and check the bottom pane for signs of mold. That’s the first issue we can see. There are more though.

Kraft does seem to be using the mold problem to emphasize the idea that Capri Sun doesn’t contain any artificial preservatives. And while that’s nice, it also may lead consumers to believe that the product is natural. And it really isn’t. Even the 100% juice pouches contain more than 100% juice. There’s natural flavoring in every one of them. And while that technically allows them to call the product natural, we know it really isn’t. The Roarin Waters options contain natural flavors and high fructose corn syrup, as do the original Capri Sun flavors.

And lastly, we do have a problem with some of the statements on the FAQ page. Let’s start with the idea that Kraft is telling their customers that it’s safe to consume the mold. We don’t know anyone who would willingly consume mold, and we bet they don’t either. On that same FAQ page, they’re inferring that some of the pouches allow air in which is why there’s mold growth so moms should “gently squeeze the pouch to check for leaks.” If they find a leak, they should dispose of the pouch. After they’ve purchased it. Kind of convenient for Kraft. They sell the pouches in packs. You can’t check anything before you purchase it. So if there’s a leak or you look through the clear panel on the bottom and see mold, you’re throwing away the money you’ve spent on the product. No where on the FAQ page does it offer consumers a refund for wasted product. Honestly, it just seems like a better idea of purchase a different product.

Fruits and vegetables linked to better mental health

2012-10-10-FruitsVeggiesEating your five a day has been proven to do amazing things for health. But when we think of that, our thoughts generally turn to improved heart health, reduced risk of obesity, diabetes and even increased longevity. This new information, however, points to benefits that probably never crossed our minds.

A previous study suggested that consuming five portions of fruits and vegetables a day is the optimum amount for lowering the risk of death from any cause, which contradicts another study that suggested we should be eating seven portions of fruit and veg a day.

The researchers from this latest study, led by Dr. Saverio Stranges of the University of Warwick Medical School in the UK, used data from the Health Survey for England, which included nearly 14,000 adults over the age of 16.
This survey collected detailed information on the mental and physical health of the participants, as well as their health-related behaviors, demographics and socio-economic characteristics.

In addition, the team assessed the participants’ mental well-being using the Warwick-Edinburgh Mental Wellbeing Scale, putting the top 15% of participants in the “high mental well-being” group, the bottom 15% in the low group, and those between 16-84% in the middle group.

‘The higher the veg and fruit intake, the lower the chance of low well-being’
Overall, the researchers found that high and low mental well-being were typically associated with the participants’ fruit and vegetable intake.
In detail, 35.5% of participants with high mental well-being ate five or more portions of fruits and vegetables a day, compared with only 6.8% who consumed less than one portion.

Additionally, 31.4% of the individuals from the high mental well-being group ate three to four fruit and veg portions per day, and 28.4% ate one to two.
“The data suggest that [the] higher an individual’s fruit and vegetable intake, the lower the chance of their having low mental well-being,” says Dr. Stranges.

The researchers also considered other health-related behaviors – such as smoking, alcohol intake and obesity – and found that only smoking and fruit and vegetable intake were consistently associated with mental well-being.

Dr. Stranges explains:
“Along with smoking, fruit and vegetable consumption was the health-related behavior most consistently associated with both low and high mental well-being. These novel findings suggest that fruit and vegetable intake may play a potential role as a driver, not just of physical, but also of mental well-being in the general population.”

Alcohol intake and obesity were associated with low, but not high mental well-being, the researchers add.

According to the team, high mental well-being is more than simply the absence of symptoms or illness – it is the condition of feeling good and functioning well. They add that optimism, happiness, self-esteem, resilience and good relationships are also part of this mode of being.

According to co-author Prof. Sarah Stewart-Brown, mental illness “is hugely costly to both the individual and society, and mental well-being underpins many physical diseases, unhealthy lifestyles and social inequalities in health.”

She says enabling people to maintain good well-being is important from a research perspective.

“Our findings add to the mounting evidence that fruit and vegetable intake could be one such factor and mean that people are likely to enhance their mental well-being at the same time as preventing heart disease and cancer,” she adds.

When asked about whether the study accounted for physical activity, Dr. Stranges told Medical News Today that one of the limitations of the study was that such data “was not available in the Health Survey for England,” leaving room for further study.

What a great reason to strive to eat your five a day! believes this information gives us all a new perspective on fruit and vegetable consumption — and more great reasons to tell ourselves and all our loved ones (not just our kids) “Eat your vegetables, they’re good for you!”

Fresh fruit lovers may be reducing their risk of cardiovascular disease by up to 40%!

200472_10150133383738407_5646118_nIf you eat fresh fruit every day because you enjoy it, you may be doing something really important for your health without knowing it!

Cardiovascular disease is the leading cause of death in the US. Each year, 600,000 people die from heart disease and 130,000 die from stroke. But a new study finds that the risk of developing cardiovascular disease could be reduced by up to 40%, simply by eating fresh fruit every day.

The research team, led by Dr. Huaidong Du from the University of Oxford in the UK, recently presented their findings at the European Society of Cardiology Congress 2014.

The results of their study came from an analysis of 451,681 individuals from five rural and five urban areas of China who were a part of the China Kadoorie Biobank – a study set up to investigate genetic and environmental causes of chronic diseases.

Dr. Du notes that numerous studies have indicated that improvements in diet and lifestyle are critical to reducing the risk of cardiovascular disease (CVD). But she points out that the majority of these studies have come from Western countries, with very few from China.

“China has a different pattern of CVD,” explains Dr. Du, “with stroke as the main cause compared to Western countries where ischemic heart disease is more prevalent. Previous studies have combined ischemic and hemorrhagic stroke, probably due to the limited number of stroke cases in their datasets.”

She adds that given the difference in risk factors and physiology between ischemic and hemorrhagic stroke, the team was particularly interested in how fruit consumption influenced the risk of these stroke subtypes.

The more fruit consumed each day, the lower the risk of CVD
Study participants had no history of CVD and were receiving no treatment for high blood pressure at baseline.

At the beginning of the study, the researchers asked the participants how much fresh fruit they ate. Fruit consumption was divided into five categories: never, monthly, 1-3 days a week, 4-6 days a week and daily.

During 7 years of follow-up, 19,300 participants developed heart disease and 19,689 had stroke, of which 14,688 were ischemic and 3,562 were hemorrhagic.

Dr. Du and her team found that participants who ate fruit every day had a 25-40% lower risk of CVD, compared with those who never ate fruit. In detail, those who ate fruit daily had a 15% lower risk of ischemic heart disease, a 25% lower risk of ischemic stroke and a 40% reduced risk of hemorrhagic stroke. Furthermore, the more fruit a person ate, the lower their risk of CVD. The average daily fruit intake was 1.5 portions (approximately 150 g).

In addition, the researchers found that participants who reported eating fruit daily had lower blood pressure at baseline, compared with those who reported never eating fruit. “We also found that the beneficial effect of fruit on the risk of CVD was independent of its impact on baseline blood pressure,” adds Dr. Du.

The team then carried out a separate analysis to see how fruit consumption affected all-cause and cardiovascular mortality in 61,000 patients who had high blood pressure or CVD at study baseline.

Overall, the researchers found that participants who ate fruit daily had a 32% lower risk of all-cause mortality than those who never ate fruit, as well as a 40% lower risk of death from stroke and a 27% lower risk of death from ischemic heart disease.

Commenting on their findings, the team says:
“Our results show the benefit of eating fruit in the healthy general population and in patients with CVD and hypertension. Fruit consumption is an effective way to cut CVD risk and should not only be regarded as ‘might be useful.’

Policies are needed to promote the availability, affordability and acceptability of fresh fruit through educational and regulatory measures.”

It does seem like no one really ever complains about eating fruit. Kids love fresh fruit — apples, bananas, pears, berries, melon — all are sweet and tasty. And for adults, seasonal varieties of fruit keep our diets interesting and flavorful. Remember the old adage, “an apple a day keeps the doctor away?” Worthwhile advice. hopes we all take it!

Increase your intake of polyphenols and live a longer life would love for all food consumers to answer this question: If someone told you that you could extend your life by increasing your consumption of fruits and vegetables, would you do it? Pretty easy to answer, isn’t it? Today we read some new research that infers just that!

It is the first time that a scientific study associates high polyphenols intake with a 30% reduction in mortality in older adults. The research, published on Journal of Nutrition, is the first to evaluate the total dietary polyphenol intake by using a nutritional biomarker and not only a food frequency questionnaire. Research is signed by Cristina Andrés Lacueva, Montserrat Rabassa and Mireia Urpí Sardà, from the Department of Nutrition and Bromatology of the UB; Raúl Zamora Ros (ICO-IDIBELL), and experts Antonio Cherubini (Italian National Research Centre on Aging), Stefania Bandinelli (Azienda Sanitaria di Firenze, Italy) and Luigi Ferrucci (National Institute on Aging, United States).

Polyphenols are naturally occurring compounds found largely in fruits, vegetables, coffee, tea, nuts, legumes and cereals. More than 8,000 different phenolic compounds have been identified in plants. Polyphenols have antioxidant, antiinflammatory, anticarcinogenic, etc. effects.

The research published on Journal of Nutrition is based on a 12-year follow-up of a population sample composed by 807 men and women aged 65 or over from Greve and Bagno (Tuscany, Italy), within the InCHIANTI study. The group of the UB analysed the effect of polyphenol-rich diets by means of a nutritional biomarker — the total urinary polyphenol (TUP) concentration — as a proxy measure of intake. To be exact, UB researchers contributes to first literature references on TUP application to epidemiological or clinical studies.

Professor Cristina Andrés Lacueva, head of the Biomarkers and Nutritional & Food Metabolomics Research Group of the UB and coordinator of the study, explains that “the development and use of nutritional biomarkers enables to make a more precise and, particularly, more objective estimation of intake as it is not only based on participants’ memory when answering questionnaire. Nutritional biomarkers take into account bioavailabity and individual differences. According to the expert, “this methodology makes a more reliable and accurate evaluation of the association between food intake and mortality or disease risk.”

In conclusion, the research proves that overall mortality was reduced by 30% in participants who had rich-polyphenol diets (>650 mg/day) in comparison with the participants who had low-polyphenol intakes ( Raúl Zamora Ros, first author of the study, points out that “results corroborate scientific evidence suggesting that people consuming diets rich in fruit and vegetables are at lower risk of several chronic diseases and overall mortality.” Moreover, the research stresses the importance of evaluating — if possible — food intake by using nutritional biomarkers, not only food frequency questionnaires.

Here at, we try to get our five a day every day. We’re committed to a healthy diet based on fresh, whole foods and avoiding controversial ingredients. Our awareness of how nutrition affects our health and well being is paramount in our mission and in our lives. Today we just added to that awareness with this great news! Lets pass it on!

Eat more fruits and vegetables and live longer! is a big believer in finding every possible way to consume your five a day! Fruits and vegetables are such an important source of nutrients for us. They really do help us to maintain our health, and have been associated with lowered risk and even prevention of various chronic health conditions and diseases. Today we found yet another reason to find even more healthful and delicious preparations for fruits and vegetables.

A new European study analyzes the relationship between fruit and vegetable consumption and the risk of mortality and concludes that fruit and vegetable consumption reduces all-cause mortality, and especially cardiovascular disease mortality.

The benefits of fruit and vegetable consumption are not a new discovery. However, new research confirms their role in reducing mortality. This reduction is more significant in the case of deaths from cardiovascular disease.

The analysis, recently published in the ‘American Journal of Epidemiology’, was directed by researchers from ten countries, including Spain, as part of the European Prospective Investigation into Cancer and Nutrition (EPIC).

The sample analyzed includes 25,682 deaths (10,438 due to cancer and 5,125 due to cardiovascular disease) among the 451,151 participants studied over more than 13 years.
“This study is the most significant epidemiological study that this association has examined to date,” María José Sánchez Pérez, director of the Andalusian School of Public Health’s (EASP) Granada Cancer Registry and one of the authors of the research, explains to SINC.

According to the results, a combined fruit and vegetable consumption of more than 569 grams per day reduces the risk of mortality by 10% and delays the risk of mortality by 1.12 years compared to a consumption of less than 249 grams per day.

Furthermore, for every 200 gram increase in daily fruit and vegetable consumption, the risk falls by 6%. The proportion of deaths that could be prevented if everyone eating too few fruit and vegetables increased their consumption by 100-200 grams per day — thus reaching the recommended 400-500 grams per day — is 2.9%.

Previous studies already noted that fruit and vegetable consumption, in accordance with the recommended daily allowance, prevents the development of chronic diseases, and reduces the risk of mortality by 10-25%.

“There is now sufficient evidence of the beneficial effect of fruit and vegetable consumption in the prevention of cancer and other chronic diseases,” Sánchez states, “for this reason, one of the most effective preventative measures is promoting their consumption in the population.”

A diet rich in fruit and vegetables reduces the risk of cardiovascular disease mortality by 15%. Furthermore, more than 4% of deaths due to cardiovascular disease could be prevented by consuming more than 400 grams of fruit and vegetables a day.

The mortality risk reduction due to fruit and vegetable consumption was greater in those participants who consumed alcohol (around 30-40% risk reduction), who were obese (20%), and “possibly” also in those who smoked.

The authors add that this positive effect is probably due to their high antioxidant content, which mitigates the oxidative stress caused by alcohol, tobacco and obesity.

“As such, these population groups in particular could benefit from the positive effects of fruit and vegetables in preventing chronic diseases and their associated mortality risk,” Sánchez concludes.

All these benefits just from increasing fruit and vegetable consumption! couldn’t be more pleased! And with so many flavorful, colorful choices to pick from, we can keep our diets tasty, interesting and healthy and enjoy a longer, healthier life!

A great new reason for women to make sure they get their five a day is always talking about the health benefits of a balanced diet that emphasizes fresh fruits and vegetables. There are so many nutrients derived from the colorful varieties we’re lucky enough to be able to choose from! We know that getting our five servings a day of fruits and vegetables helps to reduce our risk of heart attack and stroke, in addition to diabetes, obesity, and even some types of cancer. Today we read about a new study that points to a lowered risk of bladder cancer for women who increase their fruit and vegetable consumption!

Researchers from the University of Hawaii Cancer Center reported on this new study in The Journal of Nutrition. The authors explained that fruits and vegetables have been extensively studied for their possible effects on the risk of cancer, including bladder cancer. Fruits and vegetables contain several nutrients, phytochemicals, as well as antioxidants which potentially protect from cancer.

According to the National Cancer Institute2, there are approximately 72,570 new cancer bladder cases and 15,210 deaths caused by bladder cancer annually in the United States.

Song-Yi Park, PhD., and colleagues set out to determine what effect high fruit and vegetable intake might have on invasive bladder cancer risk. The team carried out a prospective analysis involving 185,885 older adults who participated in the Multiethnic Cohort Study. The study was set up in 1993 to examine the relationship between dietary, lifestyle, genetic factors, and the risk of cancer.

The researchers gathered and analyzed data over a 12.5-year period. During that time 152 females and 429 males developed invasive bladder cancer.

After making adjustments for some variables which influence cancer risk, such as age, the scientists discovered that those with the lowest bladder cancer risk were women who ate the most fruits and vegetables.

Dr. Park and team found that:

• Women with the highest yellow-orange vegetable intake had a 52% lower risk of developing invasive bladder cancer compared to women with the lowest consumption.
• Women with the highest consumption of vitamins A, C, and E were the least likely to develop bladder cancer.
• Fruit and vegetable consumption appeared to have no effect on male bladder cancer risk. certainly stands behind the idea that five servings of fruits and vegetables every day is a good idea for everyone. This new information, however, gives all women yet another reason to be vigilant about their fruit and vegetable consumption. Keeping your fruit and veggie choices interesting and colorful makes it easy to include them in your daily diet. And your optimal daily diet will help you enjoy good health for years to come!