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You’ve heard it all before but there’s no getting past the fact: veggies can add quantity and quality to your time on this planet.
 Studies in the USA, UK and Netherlands suggest that individuals who consume substantial amounts of fruit and vegetable, reduce their risk of heart disease by 20-40%. A review by the World Cancer Research Fund and the American Institute for Cancer Research has found that “diets containing substantial and varied amounts of fruits and vegetables could prevent 20% or more of all cases of cancer”.
There is significant controversy in the scientific community as to the nutritional value of organically grown vegetables – ie grown without chemical pesticides or fertilisers. Many believe that they are no more nutritious than conventionally farmed produce, despite the higher price tag.
Patrick Holden, director of Soil Association, the UK’s leading campaigning and certification organisation for organic food and farming, says there is a lot of evidence to prove the health benefits of organic food. “Independent studies have shown organic crops to contain higher levels of vitamin C, magnesium and iron and other minerals.”
What most scientists agree on, however, is that dietary supplements do not have the same positive effects as eating real fruit and vegetables.
Fortunately, most vegetables are available throughout the year in New Zealand. Here are a few good reasons for eating them:
Vitamin A is very important for good vision, skin and hair. It helps maintain healthy tissues throughout the body, including the skin and retina, and is crucial to the formation of strong teeth and bones.
Sources: spinach, broccoli, lettuce, asparagus, avocados, squash, tomatoes, carrots.
Vitamin C is best known for its role in maintaining an efficient immune system and as a powerful antioxidant. It also helps maintain the skin and heals wounds. It helps your body absorb iron and aids energy release. As this is a water-soluble vitamin and the body cannot manufacture or store it, vitamin C needs to be taken daily.
Sources: green leafy vegetables, tomatoes, avocados.
Vitamin E is a powerful antioxidant and is believed to slow down the ageing process. It helps repair the skin as well as promote growth and formation of new blood cells.
Sources: leafy vegetables, asparagus, avocados.
Vitamin K helps to manufacture the coagulant proteins the body needs for proper clotting of the blood. It is also required for the proper laying down of bone.
Sources: sprouts, cabbage, spinach.
(From: The Natural Health Bible by Lisha Simester, with adviser Dr David Smallbone, rrp $59.95, Reid)
The dietary information given here is general. A balanced diet is recommended. If you have any special dietary requirements, talk to your
doctor or dietitian.
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