Welcome to "Health Talkin' with Doc Griggs". In conjunction with the Xavier School of Pharmacy Health and Wellness Center, we will discuss topics that we find most relevant in our community. Our shared goal is to help you "Get Checked. Get Fit. Get Moving! ™" This month we tackle... Health Talkin' with Fruits and Vegetables: How Much Do We Really Need? Authors: Tran, Viet; Kirchain, William PharmD; Griggs, Eric, MD of them, we can lower our risk of high blood pressure, type 2 diabetes, stroke, heart attack and cancer, as well as improve the health of our eyes and digestive system. References: 1. Agudo, A (2005) “Measuring Intake of Fruit and Vegetables.” Background Paper for the Joint FAO/WHO Workshop on Fruit and Vegetables for Health, 1–3 September 2004, Kobe, Japan. Barcelona: Unit of Epidemiology, Catalan Institute of Oncology. 2. Food Composition Databases Show Foods List, United States Department of Agriculture, ndb.nal.usda.gov/ndb/search/ list. Accessed 17 Aug. 2017. 3. Luo, Wei-Ping, et al. "High Consumption of Vegetable and Fruit Colour Groups is Inversely Associated with the Risk of Colorectal Cancer: A Case-Control Study." The British journal of nutrition113.7 (2015): 1129-38. ProQuest. 17 Aug. 2017. 4. “Vegetables and Fruits.” The Nutrition Source, 25 July 2016, www.hsph.harvard. edu/nutritionsource/what-should-you-eat/ vegetables-and-fruits/. Accessed 10 Aug. 2017. 5. Wang, Ping-Yu, et al. "Higher Intake of Fruits, Vegetables or Their Fiber Reduces the Risk of Type 2 Diabetes: A Meta- Analysis." Journal of Diabetes Investigation, vol. 7, no. 1, Jan. 2016, pp. 56-69. EBSCOhost, doi:10.1111/jdi.12376. Fruits and vegetables are a healthy part of the diet. For many people, however, it can be hard to know just how much we need and why we need them. Most people have heard that fruits and vegetables provide vitamins, minerals and antioxidants.³ However, there is no one fruit or vegetable that provides all of the nutrients you need. To gain the full benefit from fruits and vegetables, it is important to eat small portions of different ones. One way is to increase the number of colors on your plate across the course of the day or week. Fruits and vegetables can improve health by reducing your risk of heart disease or stroke and can also lower your blood pressure. A diet of fruits and vegetables can improve your eye and digestive health. The antioxidants and fiber found in fruits and vegetables - especially berries and green, leafy vegetables - can help lower your risk of type 2 diabetes. Red/purple/white fruits and vegetables can reduce the risk of colorectal cancer. Examples of red/ purple fruits are berries, watermelon and cherries. Examples of white fruits and vegetables are bananas and cauliflower.³ So how much do you have to eat to get all of these health benefits? According to the World Health Organization, we need at least 400 grams of fruits and vegetables per day. We can separate this into 5 portions. Every day, try to eat 5 portions of fruits and vegetables.¹ Portion sizes can be unclear, so here are a few examples of 80 gram portion sizes: • 1 cup of raw, chopped broccoli • ½ cup of mango • About 7 pods of yard-long beans • ½ cup of sliced strawberries • 3 cups of raw spinach • Half a small apple • 1 medium banana² By eating a variety of fruits and vegetables, as well as a good amount 22 | BREAKTHRU MEDIA | breakthrumediamagazine.com S E P T E M B E R / O C TOB E R 2 0 1 7
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