This week is National Nutrition Week.
Optimum nutrition is foundational for optimum health and wellbeing. Vegetables are important for health. They contain a range of nutrients including fibre, carbohydrates, protein, vitamins, minerals, antioxidants, carotenoids, and phytochemicals. There is abundant evidence supporting public health practice promoting increases in vegetable intake.
Poor diet is a major contributor to the risk of chronic diseases. Evidence links diets high in vegetables with lower incidence of chronic disease. Vegetables have been found to have antioxidant and anti-inflammatory effects, regulation of lipid and glucose metabolism, modulating enzyme activity; gene expression, signaling pathways, endothelial function, among other effects.
Studies have reported inverse associations of leafy green, cruciferous, allium (e.g., garlic, onion), yellow-orange-red vegetables, and legumes with cardiovascular outcomes. Lifestyle medicine, such as increasing physical activity, also plays a role in optimising health.
In Australia, 7% of adults and 5% of children eat the recommended serves of vegetables each day. The recommended daily servings of vegetables are:
– Adults: 5 serves
– 9-18 years: 5 serves
– 4-8 years: 4.5 serves
– 2-3 years: 2.5 serves
– 1-2 years: 2-3 serves
References:
McEwen BJ. The influence of diet and nutrients on platelet function. Seminars in Thrombosis and Haemostasis. 2014; 40(2):214-26.
McEwen B. The impact of diet on cardiometabolic syndrome. J ATMS. 2018; 24(2): 72-77.
McEwen BJ. Sugar and cardiometabolic disease: Should we be quitting sugar? Advances in Integrative Medicine. 2018; 5(2): 82-84.
McEwen BJ. Vitamin E Tocotrienols: The next generation antioxidant and anti-inflammatory nutrient. J ATMS. 2019; 25(4): 204
McEwen BJ. The Clinical Utility of the B Vitamins: A Snapshot. J ATMS. 2020; 26(3): 138-41.
McEwen BJ. The Clinical Utility of Minerals: A snapshot. Part 1. J ATMS. 2022 28(1): 14-16.
McEwen BJ. The Clinical Utility of Minerals: A snapshot. Part 2. J ATMS. 2022 28(2): 81-84.
Blekkenhorst LC et al. Cardiovascular Health Benefits of Specific Vegetable Types: A Narrative Review. Nutrients. 2018; 10(5): 595.
If symptoms persist, talk to your health professional. Health informational purposes only.