essay on green vegetables

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Essay on Vegetables – Examples, 10 Lines to 1200 Words

Essay on Vegetables: Vegetables are an essential part of a healthy diet, providing us with vital nutrients and fiber that are crucial for our overall well-being. In this essay, we will explore the importance of vegetables in our diet, their health benefits, and the different ways we can incorporate them into our meals. From leafy greens to colorful bell peppers, vegetables offer a wide range of flavors and textures that can enhance any dish. Let’s delve into the world of vegetables and discover how they can contribute to a healthier lifestyle.

Table of Contents

Vegetables Essay Writing Tips

1. Start by introducing the topic of vegetables and their importance in a healthy diet. Explain that vegetables are essential for providing essential nutrients, vitamins, and minerals that our bodies need to function properly.

2. Discuss the various types of vegetables available, such as leafy greens, root vegetables, cruciferous vegetables, and more. Explain the benefits of each type of vegetable and how they contribute to overall health and well-being.

3. Highlight the nutritional value of vegetables, emphasizing their high fiber content, low calorie count, and abundance of antioxidants. Discuss how vegetables can help prevent chronic diseases such as heart disease, diabetes, and cancer.

4. Explain the importance of incorporating a variety of vegetables into your diet to ensure you are getting a wide range of nutrients. Encourage readers to experiment with different types of vegetables and cooking methods to keep meals interesting and flavorful.

5. Discuss the environmental benefits of eating vegetables, such as reducing greenhouse gas emissions, conserving water, and preserving natural habitats. Explain how choosing locally grown and organic vegetables can further reduce your carbon footprint.

6. Address common misconceptions about vegetables, such as the belief that they are boring or bland. Provide tips for making vegetables more appealing, such as adding herbs and spices, roasting or grilling them, or incorporating them into soups and stews.

7. Share practical tips for incorporating more vegetables into your diet, such as meal planning, batch cooking, and stocking up on frozen or canned vegetables for convenience. Encourage readers to get creative with their vegetable intake and try new recipes and cooking techniques.

8. Discuss the benefits of growing your own vegetables, either in a backyard garden or in containers on a balcony or windowsill. Explain how gardening can be a rewarding and therapeutic experience that allows you to connect with nature and enjoy the fruits of your labor.

9. Conclude your essay by reiterating the importance of vegetables in a healthy diet and encouraging readers to make them a priority in their daily meals. Emphasize the numerous benefits of eating vegetables for both personal health and the health of the planet.

Essay on Vegetables in 10 Lines – Examples

1. Vegetables are an essential part of a healthy diet, providing vitamins, minerals, and fiber. 2. They come in a variety of colors, shapes, and sizes, offering a wide range of nutrients. 3. Some popular vegetables include broccoli, carrots, spinach, and bell peppers. 4. Vegetables can be eaten raw, cooked, or juiced, making them versatile for different dishes. 5. They are low in calories and high in nutrients, making them ideal for weight management. 6. Eating a variety of vegetables can help reduce the risk of chronic diseases like heart disease and cancer. 7. Farmers markets and grocery stores offer a wide selection of fresh, locally grown vegetables. 8. Some vegetables, like tomatoes and cucumbers, are technically fruits but are commonly classified as vegetables. 9. Vegetables can be grown in home gardens, providing a sustainable and cost-effective way to access fresh produce. 10. Overall, incorporating a variety of vegetables into your diet can lead to better health and well-being.

Sample Essay on Vegetables in 100-180 Words

Vegetables are an essential part of a healthy diet. They are packed with vitamins, minerals, and antioxidants that are crucial for maintaining good health. Eating a variety of vegetables can help prevent chronic diseases such as heart disease, diabetes, and cancer.

Vegetables are also low in calories and high in fiber, making them a great choice for weight management. They can help you feel full and satisfied while providing your body with the nutrients it needs.

There are countless types of vegetables to choose from, including leafy greens, cruciferous vegetables, root vegetables, and more. Each type of vegetable offers its own unique set of nutrients and health benefits.

Incorporating a variety of vegetables into your diet can be easy and delicious. Try adding them to salads, stir-fries, soups, or simply enjoy them raw with hummus or a healthy dip. By making vegetables a staple in your diet, you can improve your overall health and well-being.

Short Essay on Vegetables in 200-500 Words

Vegetables are an essential part of a healthy diet. They are packed with vitamins, minerals, and antioxidants that are important for maintaining good health. Eating a variety of vegetables can help to reduce the risk of chronic diseases such as heart disease, diabetes, and cancer.

One of the key benefits of vegetables is their high nutrient content. They are rich in vitamins such as vitamin C, vitamin A, and vitamin K, as well as minerals like potassium, magnesium, and iron. These nutrients are important for supporting the immune system, promoting healthy skin and hair, and maintaining strong bones and teeth.

In addition to their nutrient content, vegetables are also a great source of antioxidants. Antioxidants help to protect the body from damage caused by free radicals, which are harmful molecules that can contribute to the development of chronic diseases. By including a variety of colorful vegetables in your diet, you can ensure that you are getting a wide range of antioxidants to help keep your body healthy.

Another benefit of vegetables is their high fiber content. Fiber is important for maintaining a healthy digestive system and can help to prevent constipation and other digestive issues. It also helps to keep you feeling full and satisfied, which can be helpful for weight management.

Eating a variety of vegetables can also help to reduce the risk of chronic diseases. Research has shown that people who eat a diet rich in vegetables have a lower risk of developing heart disease, diabetes, and certain types of cancer. This is likely due to the combination of nutrients, antioxidants, and fiber found in vegetables that work together to promote overall health.

There are many different types of vegetables to choose from, including leafy greens, cruciferous vegetables, root vegetables, and nightshades. Each type of vegetable has its own unique nutritional profile, so it’s important to include a variety of vegetables in your diet to ensure that you are getting all of the nutrients your body needs.

In conclusion, vegetables are an important part of a healthy diet. They are packed with vitamins, minerals, and antioxidants that are important for maintaining good health and reducing the risk of chronic diseases. By including a variety of colorful vegetables in your diet, you can ensure that you are getting all of the nutrients your body needs to thrive. So next time you’re planning a meal, be sure to include plenty of vegetables to support your overall health and well-being.

Essay on Vegetables in 1000-1500 Words

Vegetables are an essential part of a healthy diet, providing us with vital nutrients and vitamins that are necessary for our overall well-being. They come in a variety of shapes, sizes, colors, and flavors, making them a versatile and delicious addition to any meal. In this essay, we will explore the importance of vegetables in our diet, their health benefits, and the different ways in which we can incorporate them into our daily meals.

First and foremost, vegetables are packed with essential nutrients that are crucial for our health. They are rich in vitamins, minerals, fiber, and antioxidants that help protect our bodies from various diseases and illnesses. For example, leafy green vegetables like spinach and kale are high in vitamin K, which is important for bone health and blood clotting. Carrots are a great source of beta-carotene, which is converted into vitamin A in the body and is essential for good vision and a healthy immune system. Bell peppers are rich in vitamin C, which boosts our immune system and helps our bodies fight off infections. By incorporating a variety of vegetables into our diet, we can ensure that we are getting all the essential nutrients our bodies need to function properly.

In addition to their nutritional value, vegetables also offer a wide range of health benefits. They are low in calories and fat, making them an excellent choice for those looking to maintain a healthy weight or lose weight. The high fiber content in vegetables helps to keep us feeling full and satisfied, reducing the likelihood of overeating or snacking on unhealthy foods. Fiber also aids in digestion and helps to prevent constipation, keeping our digestive system healthy and functioning properly. Furthermore, the antioxidants found in vegetables help to protect our cells from damage caused by free radicals, reducing the risk of chronic diseases such as heart disease, cancer, and diabetes. By including a variety of vegetables in our diet, we can improve our overall health and well-being.

There are countless ways to incorporate vegetables into our daily meals, making it easy to enjoy their health benefits and delicious flavors. One simple way to add more vegetables to your diet is to include them in your breakfast. You can add spinach, tomatoes, and mushrooms to your omelet or scramble, or blend them into a smoothie for a nutritious start to your day. For lunch, try adding a variety of vegetables to your salads, sandwiches, or wraps. You can also roast or grill vegetables like bell peppers, zucchini, and eggplant to add to your favorite dishes or enjoy as a side dish. In the evening, incorporate vegetables into your main dishes by stir-frying them with lean protein sources like chicken, tofu, or shrimp, or adding them to soups, stews, or pasta dishes. By getting creative with your vegetable choices and cooking methods, you can enjoy a wide variety of flavors and textures while reaping the health benefits of these nutritious foods.

In conclusion, vegetables are an essential part of a healthy diet, providing us with vital nutrients and health benefits that are necessary for our overall well-being. By including a variety of vegetables in our meals, we can ensure that we are getting all the essential vitamins, minerals, and antioxidants our bodies need to function properly. From leafy greens to colorful bell peppers, there are countless ways to enjoy the delicious flavors and health benefits of vegetables. So next time you sit down to eat, remember to fill your plate with a rainbow of vegetables to nourish your body and fuel your health.

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Why is it important to eat green vegetables.

Brussel sprouts, collard greens, kale, spinach, green beans and peppers… Nature’s bounty of green veggies is plentiful, though most Americans may fall short of the recommended two to three cups of veggies each day. The importance of eating green vegetables cannot be emphasized enough, and are described here!

Why Is It Importance to Eat Vegetables?

The high nutrient profile validates the importance of eating green vegetables. Along with being low in calories, green veggies are timeless in the following nutrients:

Known for its role in digestive and heart health, the fiber content in green veggies is eminent. Recommendations encourage males and females to consume 38 and 25 grams of fiber every day, respectively. Fiber can also assist in weight loss and maintenance, as individuals who consume a high fiber diet are more likely to display a lower body mass index (BMI).

Phytochemicals

With the prefix ‘phyto’ meaning plant in Greek, phytochemicals are the active compounds found in plants and offer their color, odor, and flavor. The consumption of plants and phytochemicals have shown to protect the body’s cells against damage, ultimately defending against and managing cholesterol, hypertension, and diabetes.

Along with being widely found in milk and dairy products, calcium is also found in green, leafy veggies. In addition to the mineral’s well-known role in bone support, the mineral shows functionality in the muscular, central nervous, and urinary systems.

Green veggies are a significant source of folate, a B vitamin essential for cell production and gross. And while the general public requires folate for critical body processes, its availability is critical for healthy fetal development; folic acid helps develop the brain and spine, along with preventing major birth defects.

While iron tends to be rich in red meats, the mineral is also significant in green, leafy veggies. Iron is a mineral essential for oxygenating blood and carrying it throughout the body. Becoming deficient in iron may lead to fatigue, weakness, pale skin, brittle nails, frequent headaches, dizziness, a sore or inflamed tongue, loss of appetite, a tingling sensation in legs, and a rapid heartbeat.

Being utilized in over 300 physiological processes, obtaining sufficient magnesium is imperative for good health. Magnesium is critical for DNA and RNA production, along with roles in bone development, growth, and maintenance.

Acting as both an electrolyte and mineral, potassium works with sodium to regulate heart rhythms and muscle contractions. Research has shown stroke, osteoporosis, and kidney stones have been reduced as potassium intake rises.

Mostly known to be in orange carrots, vitamin A is found in green vegetables, too. Vitamin A supports normal vision, the immune system, and reproduction.

Move over citrus fruits, green vegetables also contain vitamin C. The vitamin offers powerful antioxidant properties to boost the immune system and protect the body, further showing to reduce cataract risk .

Vitamin E acts as a potent antioxidant, protecting cells against damage and preventing disease described in phytochemicals.

Vitamin K assists in blood clotting, ultimately preventing against excessive bleeding. Additional findings suggest the vitamin may prevent against bone loss and manage morning sickness associated with cancer.

How to Eat More Green Veggies

Make A Salad

As a more obvious choice, make a green, leafy salad! Add broccoli, cucumbers, snap peas, and other favorite veggie varieties. Pair with a lean protein source to add flavor depth and substance, along with a heart healthy, olive oil-based dressing.

Mix into Smoothies

Looking past the anticipated color change, mixing green veggies into smoothies is a simple way to increase veggie intake. Simply throw in a handful or two of fresh spinach and mix until the smoothie is smooth.

Throw in Meals

From eggs, to soups, to casseroles, throwing in kale, spinach, and other greens offers not only rich nutrients, but bulk without adding a substantial calorie load.

Sneak in Sauces

Be sneaky with greens by throwing them into sauces, including tomato, pizza, and pesto sauces. And while the green color of pesto is not so sneaky, the flavor profile may just overshadow the appearance!

Try New Cooking Technique

Trying new cooking and heating methods offers diverse flavors. For instance, if not too intrigued with chomping on raw broccoli, try roasting the greens. Additionally, preparing green veggies with the healthy fats of olive or canola oil helps increase the absorption of the fat-soluble.

Go Green with Balance

Perhaps one of the simplest ways to eat more green veggies is having them ready and delivered directly to your door… Sound good to be true? Balance by bistroMD makes that hopeful dream become your nutritious reality! Balance prepares whole, well-balanced meals with a variety of healthy greens, including green beans, asparagus, broccoli, and spinach. Find more about Balance by bistroMD’s a la cart meal delivery service here .

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Student Essays

4 Essays on Vegetables & their Importance for our Health

Vegetables are an important part of our diet. They provide essential nutrients that keep us healthy and strong. Vegetables are low in calories and high in fiber, which makes them a perfect food for weight loss. They also contain antioxidants, vitamins, and minerals that protect us from disease.

Most vegetables are easy to prepare and can be eaten raw, cooked, or juiced. Vegetables can be added to soups, stews, salads, and stir-fries, or they can be enjoyed as a healthy snack.

There are many different types of vegetables, including leafy greens, root vegetables, cruciferous vegetables, and nightshades. Each type of vegetable has its own unique nutritional benefits. Leafy greens, such as spinach and kale, are packed with vitamins, minerals, and antioxidants. They are also a good source of fiber.

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Root vegetables, such as carrots and potatoes, are an excellent source of vitamins and minerals. They are also a good source of fiber. Cruciferous vegetables, such as broccoli and cauliflower, are a good source of fiber and antioxidants. They also contain compounds that help protect against cancer. Nightshades, such as tomatoes and bell peppers, are a good source of vitamins and minerals. They also contain antioxidants and anti-inflammatory compounds.

Vegetables are an important part of a healthy diet. They are low in calories and fat, and they are a good source of vitamins, minerals, and fiber. including leafy greens, root vegetables, cruciferous vegetables, and nightshades. Each type of vegetable has its own unique nutritional benefits.

Eating a diet rich in vegetables may help to protect against certain chronic diseases, such as heart disease, stroke, cancer, and type 2 diabetes.

Eating vegetables is a great way to improve your health. They are low in calories and high in fiber, vitamins, and minerals. Vegetables also contain antioxidants, which help protect against disease. A diet rich in vegetables may help to prevent chronic diseases and make us healthy and fit.

Importance of Vegetables:

Vegetables are an essential part of the human diet. They provide numerous health benefits and are packed with nutrients, vitamins, and minerals that our bodies need to function properly. Despite their importance, many people do not consume enough vegetables in their daily diet.

One of the main reasons for this is the misconception that vegetables are bland or unappetizing. However, with the right preparation and cooking methods, vegetables can be delicious and add flavor to any meal. Moreover, there is a wide variety of vegetables available that cater to different taste preferences.

Apart from being tasty, vegetables are also crucial for maintaining good health. They contain high levels of dietary fiber, which aids in digestion and helps to prevent constipation. Additionally, they are low in calories, making them an excellent choice for people looking to manage their weight or lose some pounds.

Vegetables are also rich in antioxidants, which help protect our bodies against diseases and infections. Antioxidants neutralize free radicals, which are harmful molecules that can damage cells and lead to chronic illnesses such as cancer and heart disease.

Another essential nutrient found in vegetables is Vitamin C. This vitamin is vital for strengthening the immune system and maintaining healthy bones, teeth, and blood vessels. It also acts as an antioxidant, protecting our cells from damage.

Moreover, vegetables contain a variety of minerals such as potassium, magnesium, and calcium, which are essential for various bodily functions. Potassium helps to regulate blood pressure while magnesium and calcium are crucial for strong bones and teeth.

Eating a diet rich in vegetables has also been linked to a lower risk of developing chronic diseases such as diabetes, obesity, and heart disease. This is because vegetables are low in saturated fats and cholesterol, making them heart-healthy foods.

In addition to the health benefits, consuming a variety of vegetables also adds color and diversity to our meals. Eating a rainbow of vegetables ensures that we are getting a wide range of nutrients and vitamins, which is essential for overall health and wellbeing.

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In conclusion, vegetables are a vital part of our diet and should be consumed regularly to reap their numerous health benefits. Whether cooked or eaten raw, incorporating a variety of vegetables into our meals can help us maintain good health and prevent chronic diseases

Short Essay on Vegetables:

Vegetables are an essential part of our diet, providing us with the necessary nutrients to keep us healthy and active. They are a rich source of vitamins, minerals, fiber and antioxidants that help in maintaining our overall well-being. From leafy greens to root vegetables, each type of vegetable offers unique health benefits.

One of the main advantages of including vegetables in our diet is their low calorie content. This makes them an ideal food choice for weight management and maintaining a healthy body weight. Vegetables are also packed with fiber, which promotes digestive health and helps in keeping us feeling full for longer periods of time.

Eating a variety of vegetables also ensures that we receive a wide range of nutrients essential for our body’s proper functioning. For example, dark leafy greens like spinach and kale are rich in iron, while brightly colored vegetables like bell peppers and carrots provide us with vitamin C and beta-carotene. Including a variety of vegetables in our diet helps in preventing nutrient deficiencies and reduces the risk of chronic diseases.

Apart from their nutritional benefits, vegetables also add flavor, texture, and color to our meals. They can be cooked in various ways – steamed, roasted, stir-fried or grilled – making them versatile and easy to incorporate into different dishes. They are also affordable and readily available throughout the year.

In addition to being nutritious and delicious, vegetables also have a positive impact on our environment. Growing vegetables requires less resources and produces fewer greenhouse gases compared to raising livestock for meat consumption. Therefore, by choosing to include more vegetables in our diet, we can contribute towards a more sustainable and eco-friendly world.

In conclusion, vegetables are an integral part of a healthy and balanced diet. They provide us with essential nutrients, aid in weight management, prevent diseases, add variety to our meals, and have a positive impact on the environment. It is important to include a variety of vegetables in our daily meals to reap their numerous health benefits and lead a healthier lifestyle

Essay on Vegetables for Class 1,2,3

Vegetables are a crucial part of our daily lives and they play a vital role in keeping us healthy. They provide us with essential nutrients, vitamins, and minerals that help our bodies function properly. In this essay, we will learn about the different types of vegetables and their importance in our diet.

Vegetables are classified into five main groups – dark green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables. Dark green vegetables include spinach, kale, and broccoli which are rich in iron, calcium, and vitamin C. Starchy vegetables like potatoes, corn, and peas are high in carbohydrates that give us energy to carry out our daily activities.

Red and orange vegetables such as carrots, sweet potatoes, and pumpkin are packed with beta carotene, which is converted into vitamin A in our bodies. This vitamin is essential for maintaining good eyesight and a healthy immune system. Beans and peas, like lentils, chickpeas, and kidney beans, are a great source of protein for vegetarians.

Other vegetables like onions, tomatoes, and bell peppers provide us with various vitamins and minerals that are essential for our overall health. They are also low in calories, making them a great addition to any weight-loss diet.

Vegetables not only provide us with important nutrients, but they also help prevent various diseases like heart disease, obesity, and certain types of cancer. They are an excellent source of fiber which aids in digestion and keeps our digestive system healthy.

In conclusion, vegetables are an important part of a balanced diet and should be included in our meals daily. Whether raw, steamed, or cooked, they provide us with numerous health benefits that cannot be ignored. So let’s make sure to eat our veggies and stay healthy! Remember, it’s never too early to start incorporating vegetables into our diets, so even young students can make a positive impact on their health by choosing to eat a variety of vegetables every day. So let’s all pledge to eat our veggies and be healthy!

Q: What is the importance of vegetables?

A: Vegetables are important because they provide essential nutrients, vitamins, and minerals for a healthy diet. They also add variety to meals and contribute to overall well-being.

Q: What is the short information about vegetables?

A: Vegetables are edible plants that provide a wide range of nutrients, including vitamins, minerals, and fiber. They are a crucial part of a balanced diet.

Q: What is a vegetable and its uses?

A: A vegetable is an edible plant or part of a plant. It is used for human consumption in various forms, such as salads, side dishes, soups, and as ingredients in a wide range of recipes.

Q: What are vegetables for Class 1?

A: For a Class 1 audience, you can explain that vegetables are healthy foods that grow in the ground and help make our bodies strong and fit. They come in many colors and shapes and can be delicious when prepared in different ways

The Importance of Eating Green Vegetables

Imagine a food so powerful that it can help you lose weight, reduce your risk of cancer, make you look younger, strengthen your bones and has even been attributed with living longer? Imagine if this food tasted good, was readily available and relatively inexpensive. No need to imagine, it’s a reality and they're called green vegetables .

The importance of eating green vegetables cannot be overlooked.

Green vegetables come across as quite unassuming, but they are packed with healthy nutrients such as Vitamins A, C, E and K (which are found in salad greens, kale and spinach). Many of the B complex vitamins are also found in broccoli , bok choy and mustard greens as well as fiber and calcium. There are so many great varieties of green vegetables and so many vitamins and minerals to be had! However, while green veggies are full of fiber and vitamins, what makes green vegetables (and really all fruits and vegetables) so healthy is their abundance of phytochemicals . Phytochemicals are chemicals found in plants that help protect plants from disease, insects, injuries, etc.; they’re basically a plant’s immune system. And they work for our immune system too. Phytochemicals have been shown to be effective in treating cancer , diabetes, cardiovascular disease and hypertension. They also help prevent cell damage and can decrease cholesterol levels. Phytochemicals are incredibly powerful and by eating healthy, natural foods (like Diet-to-Go), we can be assured of getting adequate amounts of these nutritional goldmines.

Eating Enough Green Vegetables

How much is enough? The daily recommendations vary depending on age, gender and activity level but basically, according to the USDA, adults need between 2 and 3 cups of vegetables daily. While that not may seem like a lot, many of us are not meeting the daily requirement. Fortunately many of Diet-to-Go’s meals are full of green (and various other) vegetables. And for those times when you don’t have a Diet-to-Go meal, just be sure to sneak in some vegetables with every meal (yes, even breakfast ). Most vegetables can be cooked, steamed, stir-fried, sautéed and eaten raw.

Storing Green Vegetables

Green vegetables tend to go bad quickly. So you need to eat them within a couple days of purchasing. To get a few extra days of edibility:

Wash your the vegetables in cold water

Pat them dry

Leave them out to dry completely

Once they are totally dry, bundle the greens loosely between two paper towels and store in a large plastic (sealable) bag.

The key is to keep the air out and the water away.

The Take Away

Green vegetables may be the closest thing to a magic food. Green vegetables, and really almost all vegetables, can help you lose weight, reduce your risk of cancer, make you look better and feel better. Ensuring you get enough of these nutritional gems is paramount. Choosing Diet-to-Go is one way to do that; making smart food choices is another. Be conscious of what you put in your mouth and always strive for naturally-occurring foods over the processed alternatives. ' Author: Sue Ridgeway

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Agriculture in India

Essay on vegetables: top 4 essays | agriculture.

Here is an essay on ‘Vegetables’ for class 5, 6, 7, 8, 9 and 10. Find paragraphs, long and short essays on ‘Vegetables’ especially written for school and college students.

Essay # 1. Introduction to Vegetables:

The noun vegetable usually means an edible plant or part of a plant other than a sweet fruit or seed.

However, the word is not scientific, and its meaning is largely based on culinary and cultural tradition. Therefore, the application of the word is somewhat arbitrary and subjective. For example, some people consider mushrooms to be vegetables, while others consider them a separate food category.

Some vegetables can be consumed raw, and some may (or must) be cooked in various ways, most often in non- sweet (savory or salty) dishes. However, a few vegetables are often used in desserts and other sweet dishes, such as rhubarb pies and carrot cakes.

As an adjective, the word vegetable is used in scientific and technical contexts with a different and much broader meaning, namely of ‘related to plants’ in general, edible or not — as in vegetable matter, vegetable kingdom, vegetable origin, etc. The meaning of ‘vegetable’ as ‘plant grown for food’ was not established until the 18th century.

There are three definitions relating to fruits and vegetables:

i. Fruit (scientific): the ovary of a seed-bearing plant;

ii. Fruit (culinary): any edible part of a plant with a sweet flavour;

iii. Vegetable: any edible part of a plant with a savory flavour.

In everyday, grocery-store, culinary language, the words ‘fruit’ and ‘vegetable’ are mutually exclusive; plant products that are called fruits are hardly ever classified as vegetables, and vice versa. For scientists, the word ‘fruit’ has a precise botanical meaning (a part that developed from the ovary of a flowering plant), which is considerably different from its common meaning, and includes many poisonous fruits.

While peaches, plums, and oranges are ‘fruits’ in both senses, many items commonly called ‘vegetables’ — such as eggplants, bell peppers, and tomatoes — are technically fruits, as are most cereals, as well as some spices like black pepper and chillies. Some plant products, such as corn or peas, may be considered vegetables only while still unripe.

The question of whether the tomato is a fruit or a vegetable found its way into the United States Supreme Court in 1893. The court ruled unanimously in Nix v. Hedden that a tomato is correctly identified as, and thus taxed as, a vegetable, for the purposes of the 1883 Tariff Act on imported produce. The court did acknowledge, however, that, botanically speaking, a tomato is a fruit.

Languages other than English often have categories that can be identified with the common English meanings of ‘fruit’ and ‘vegetable’, but their precise meaning often depends on local culinary traditions. For example, in Brazil the avocado is traditionally consumed with sugar as a dessert or in milk shakes, and hence regarded as a fruit; whereas in other countries (including Mexico and the United States) it is used in salads and dips, and hence considered a vegetable.

The list of food items called ‘vegetable’ is quite long, and includes many different parts of plants.

‘Vegetable’ comes from the Latin vegetabilis (animated) and from vegetare (enliven), which is derived from vegetus (active), in reference to the process of a plant growing. This in turn derives from the Proto-Indo-European base *weg- or *wog-, which is also the source of the English wake, meaning ‘become (or stay) alert’.

The word ‘vegetable’ was first recorded in English in the 15th century, but applied to any plant. This is still the sense of the adjective ‘vegetable’ in science. The related term vegetation also has a similarly broad scope.

Essay # 2. Nutrition in Vegetables:

Vegetables are eaten in a variety of ways, as part of main meals and as snacks. The nutritional content of vegetables varies considerably, though generally they contain little protein or fat, and varying proportions of vitamins, pro-vitamins, dietary minerals, fiber and carbohydrates. Vegetables contain a great variety of other phytochemicals, some of which have been claimed to have antioxidant, antibacterial, antifungal, antiviral and anti-carcinogenic properties.

However, vegetables often also contain toxins and anti-nutrients such as a-solanine, a-chaconine, enzyme inhibitors (of cholinesterase, protease, amylase, etc.), cyanide and cyanide precursors, oxalic acid, and more. Depending on the concentration, such compounds may reduce the edibility, nutritional value, and health benefits of dietary vegetables. Cooking and/or other processing may be necessary to eliminate or reduce them.

Essay # 3. Colour Pigments Present in Vegetables:

The green colour of leafy vegetables is due to the presence of the green pigment chlorophyll. Chlorophyll is affected by pH and changes to olive green in acid conditions, and bright green in alkaline conditions. Some of the acids are released in steam during cooking, particularly if cooked without a cover.

The yellow/orange colours of fruits and vegetables are due to the presence of carotenoids, which are also affected by normal cooking processes or changes in pH.

The red/blue colouring of some fruits and vegetables (e.g. blackberries and red cabbage) are due to anthocyanin’s which are sensitive to changes in pH. When pH is neutral, the pigments are purple, when acidic, red, and when alkaline, blue. These pigments are very water soluble.

For food safety, the CDC recommends proper fruit handling and preparation to reduce the risk of food contamination and foodborne illness. Fresh fruits and vegetables should be carefully selected. At the store, they should not be damaged or bruised and pre-cut pieces should be refrigerated or surrounded by ice.

All fruits and vegetables should be rinsed before eating. This recommendation also applies to produce with rinds or skins that are not eaten. It should be done just before preparing or eating to avoid premature spoilage. Fruits and vegetables should be kept separate from raw foods like meat, poultry, and seafood, as well as any cooking utensils or surfaces that may have come into contact with them (e.g. cutting boards).

Fruits and vegetables, if they are not going to be cooked, should be thrown away if they have touched raw meat, poultry, seafood or eggs. All cut, peeled, or cooked fruits and vegetables should be refrigerated within 2 hours. After a certain time, harmful bacteria may grow on them and increase the risk of foodborne illness.

Essay # 4. Storage Care for Vegetables :

Proper post-harvest storage aimed at extending and ensuring shelf life is best effected by efficient cold chain application. All vegetables benefit from proper post-harvest care.

Many root and non-root vegetables that grow underground can be stored through winter in a root cellar or other similarly cool, dark and dry place to prevent mold, greening and sprouting. Care should be taken in understanding the properties and vulnerabilities of the particular roots to be stored. These vegetables can last through to early spring and be nearly as nutritious as when fresh.

During storage, leafy vegetables lose moisture, and the vitamin C in them degrades rapidly. They should be stored for as short a time as possible in a cool place, in a container or plastic bag.

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Essay on Fruits And Vegetables

Students are often asked to write an essay on Fruits And Vegetables in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Fruits And Vegetables

What are fruits and vegetables.

Fruits and vegetables are parts of plants that we can eat. Fruits usually have seeds and come from the flower part of the plant. Vegetables can be roots, stems, or leaves. They are important for our health because they have vitamins, minerals, and fiber.

Why Are They Good for You?

Eating fruits and vegetables helps your body in many ways. They can protect you from getting sick and help you grow strong. They have few calories but lots of nutrients, which is great for staying healthy and not gaining unwanted weight.

Colors and Types

Fruits and vegetables come in many colors like red, green, yellow, and purple. Each color and type has different good things for your body. For example, oranges have vitamin C, and carrots have vitamin A, which is good for your eyes.

Eating Enough

It is important to eat enough fruits and vegetables every day. Doctors say you should have many servings of these foods. This means eating a variety of them at all your meals, which can make your plate colorful and your body happy.

250 Words Essay on Fruits And Vegetables

Introduction to fruits and vegetables, types of fruits and vegetables.

There are many kinds of fruits like apples, bananas, and oranges. Vegetables include carrots, potatoes, and spinach. Some grow on trees, some under the ground, and others on plants above ground.

Why They Are Good for You

Eating fruits and vegetables is good for you because they have nutrients that help you grow, give you energy, and keep you from getting sick. They do not have bad fats or too much sugar, which can harm your body.

Eating a Rainbow

You might hear people say “eat a rainbow.” This means you should eat fruits and vegetables of different colors because each color has different healthy things in it. For example, orange fruits and vegetables have vitamin C, which is good for your skin and helps your body heal if you get a cut.

Fun Ways to Eat Them

You can eat fruits and vegetables fresh, cook them, or even drink them in smoothies. Try making a fruit salad or adding vegetables to your favorite dishes, like pizza or pasta, to make them healthier and tastier.

Fruits and vegetables are very important for keeping your body strong and healthy. Try to include them in every meal to get the most benefit from their vitamins and minerals. Eating different kinds each day makes sure you get all the good stuff your body needs.

500 Words Essay on Fruits And Vegetables

Why are fruits and vegetables good for us.

Eating fruits and vegetables is good for our bodies in many ways. They have few calories, which means they give us energy without making us gain too much weight. They are full of dietary fiber, which helps our digestion and keeps our stomachs happy. Also, they have lots of vitamins like vitamin C in oranges, which helps our skin and heals cuts, and vitamin A in carrots, which is good for our eyes.

Different Types of Fruits and Vegetables

There are many types of fruits and vegetables. Fruits can be berries, like strawberries; stone fruits, like peaches; or tropical, like bananas. Vegetables can be leafy greens, like lettuce; root vegetables, like potatoes; or stem vegetables, like celery. Each kind has its own special benefits, so eating a variety is best.

How to Eat More Fruits and Vegetables

Growing fruits and vegetables.

Fruits and vegetables can be grown in many places. Some people grow them in their gardens or in pots at home. This can be fun and means you can eat them when they are very fresh. Schools sometimes have gardens where students can learn to grow and take care of plants.

Fun Facts About Fruits and Vegetables

Did you know that tomatoes are actually fruits, not vegetables? Or that the world’s favorite fruit is the banana? There are also vegetables that are actually roots, like carrots and beets. Fruits and vegetables are not just good for us; they are interesting too!

If you’re looking for more, here are essays on other interesting topics:

Apart from these, you can look at all the essays by clicking here .

Importance of Vegetables

Do you like to eat vegetables? Not all people in this world prefer to be vegetarians . They might prefer the delicious non-vegetarian foods like meat, fish, etc., over the vegetables. The fact is, even though some of the seafood and other non-vegetarian dishes are nutritious, they will never be able to compete with the nutritional value of the vegetables. There are different types of vegetables, such as leafy vegetables, cereals, pulses, etc.

One of the most important factors to have a healthy life is a well-balanced diet. The type of food we consume decides the quality of our life. The vegetables contain all the necessary proteins, vitamins, fiber, and other minerals which have a very important role in our lives.

There are many people who do not realize the vital role of vegetables in their life. Hence, it is important to keep in mind the below-mentioned points which help us to understand the importance of vegetables.

Vegetables help to reduce the risk of diabetes by producing the necessary micronutrients required for the regulation of the blood sugar. They also help to reduce the glycemic load of the meals. The fiber contained in them slow down the absorption of sugar in our body. Hence, consuming more vegetables makes us less prone to diabetes by reducing the energy density of your diet.
The micronutrients present in the vegetables are the best foods to prevent cardiovascular diseases.
The vegetables rich in potassium, calcium, and magnesium help to regulate the blood pressure.
The antioxidants present in them reduce the oxidative stress and maintains the healthy body fat levels.
The fiber content in the vegetables helps in curing the digestive problems.
Vegetables containing calcium, magnesium, phosphorous, chromium, and vitamin K promote the bone health in people. The various studies show that the vegetables are far more effective than the dairy products in preventing the bone problems.
The fiber present in the vegetables also helps to prevent colorectal cancer.
The chlorophyll found in the plants alleviate the carcinogenic properties of heme iron found in the red meat.
The presence of various nutrients and the low-caloric value in the vegetables alleviates the problems of obesity.
The vitamin A present in them keeps our skin and eyes healthy.
The vitamin C in the vegetables helps to keep the gums and teeth healthy.
The vegetables give protection against the infections and also help in healing wounds faster.
The antioxidants in the vegetable prevent cell damage and also cures diseases like Parkinson’s disease, Alzheimer’s disease, and atherosclerosis.
The potassium content in the vegetables prevents bone loss and kidney stone.
The nutrient called folate present in the vegetables are essential for pregnant women. The folate reduces the risk of neural tube defects in the fetus.
The carotenoids present in the vegetables like carrots, sweet potato, beetroot, etc., and dark green vegetables like spinach, broccoli, etc., improve our overall immune system.
Foods containing diallyl sulfide, such as garlic, shallots, leeks, onions, etc., give protection against stomach ulcer.
The vitamin B present in the vegetables like sweet potato, carrot, broccoli, green pepper, etc., improves our immune system and also the nervous functions.
Vitamin K present in the vegetables like cauliflower, broccoli, cabbage, kale, turnip greens and other dark green leafy vegetables improves our metabolism and is also involved in blood clotting.
The copper content in the leafy vegetables promotes the formation of red blood cells.

Vegetables are, in short, the powerhouse of various nutrients, vitamins, and minerals. They not only help in improving our metabolism but also reduces the risk posed by the various high-caloric value food products. A lot of people in the current world are trying to reduce their excess body weight and remain healthy. The vegetables are the boon to those types of dieters.

The different types of vegetables focus on the different organs in your body. Thus, consuming vegetables in our daily life maintains the development and functioning of each and every organ in our body. They also fight against the fatal diseases like cancer, which is very common nowadays.

Whether you consume other types of food products or not, it is essential to include the nutritious vegetables in your diet. The majority of our health problems can easily be tackled with the help of vegetables. Hence, vegetables play a very crucial role in our overall health and are indispensable. We have to remember that a healthy population is the keystone of a healthy economy.

Vegetables and Fruits

Basket of food including grapes apples asparagus onions lettuce carrots melon bananas corn

Vegetables and fruits are an important part of a healthy diet, and variety is as important as quantity.
No single fruit or vegetable provides all of the nutrients you need to be healthy. Eat plenty every day.

A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may even promote weight loss. [1] Their low glycemic loads prevent blood sugar spikes that can increase hunger.

At least nine different families of fruits and vegetables exist, each with potentially hundreds of different plant compounds that are beneficial to health. Eat a variety of types and colors of produce in order to give your body the mix of nutrients it needs. This not only ensures a greater diversity of beneficial plant chemicals but also creates eye-appealing meals.

Tips to eat more vegetables and fruits each day

Keep fruit where you can see it . Place several ready-to-eat washed whole fruits in a bowl or store chopped colorful fruits in a glass bowl in the refrigerator to tempt a sweet tooth.
Explore the produce aisle and choose something new . Variety and color are key to a healthy diet. On most days, try to get at least one serving from each of the following categories: dark green leafy vegetables; yellow or orange fruits and vegetables; red fruits and vegetables; legumes (beans) and peas; and citrus fruits.
Skip the potatoes . Choose other vegetables that are packed with different nutrients and more slowly digested carbohydrates .
Make it a meal . Try cooking new recipes that include more vegetables. Salads, soups, and stir-fries are just a few ideas for increasing the number of tasty vegetables in your meals.

5 common questions about fruits and vegetables.

Vegetables, fruits, and disease, cardiovascular disease.

There is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke.

A meta-analysis of cohort studies following 469,551 participants found that a higher intake of fruits and vegetables is associated with a reduced risk of death from cardiovascular disease, with an average reduction in risk of 4% for each additional serving per day of fruit and vegetables. [2]
The largest and longest study to date, done as part of the Harvard-based Nurses’ Health Study and Health Professionals Follow-up Study, included almost 110,000 men and women whose health and dietary habits were followed for 14 years.
The higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease. Compared with those in the lowest category of fruit and vegetable intake (less than 1.5 servings a day), those who averaged 8 or more servings a day were 30% less likely to have had a heart attack or stroke. [3]
Although all fruits and vegetables likely contributed to this benefit, green leafy vegetables, such as lettuce, spinach, Swiss chard, and mustard greens, were most strongly associated with decreased risk of cardiovascular disease. Cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts , bok choy, and kale ; and citrus fruits such as oranges, lemons, limes, and grapefruit (and their juices) also made important contributions. [3]
When researchers combined findings from the Harvard studies with several other long-term studies in the U.S. and Europe, and looked at coronary heart disease and stroke separately, they found a similar protective effect: Individuals who ate more than 5 servings of fruits and vegetables per day had roughly a 20% lower risk of coronary heart disease [4] and stroke, [5] compared with individuals who ate less than 3 servings per day.

Blood pressure

The Dietary Approaches to Stop Hypertension (DASH) study [6] examined the effect on blood pressure of a diet that was rich in fruits, vegetables, and low-fat dairy products and that restricted the amount of saturated and total fat. The researchers found that people with high blood pressure who followed this diet reduced their systolic blood pressure (the upper number of a blood pressure reading) by about 11 mm Hg and their diastolic blood pressure (the lower number) by almost 6 mm Hg—as much as medications can achieve.
A randomized trial known as the Optimal Macronutrient Intake Trial for Heart Health (OmniHeart) showed that this fruit and vegetable-rich diet lowered blood pressure even more when some of the carbohydrate was replaced with healthy unsaturated fat or protein. [7]
In 2014 a meta-analysis of clinical trials and observational studies found that consumption of a vegetarian diet was associated with lower blood pressure. [8]

Numerous early studies revealed what appeared to be a strong link between eating fruits and vegetables and protection against cancer . Unlike case-control studies, cohort studies , which follow large groups of initially healthy individuals for years, generally provide more reliable information than case-control studies because they don’t rely on information from the past. And, in general, data from cohort studies have not consistently shown that a diet rich in fruits and vegetables prevents cancer.

For example, over a 14-year period in the Nurses’ Health Study and the Health Professionals Follow-up Study, men and women with the highest intake of fruits and vegetables (8+ servings a day) were just as likely to have developed cancer as those who ate the fewest daily servings (under 1.5). [3]
A meta-analysis of cohort studies found that a higher fruit and vegetable intake did not decrease the risk of deaths from cancer. [2]

A more likely possibility is that some types of fruits and vegetables may protect against certain cancers.

A study by Farvid and colleagues followed a Nurses’ Health Study II cohort of 90,476 premenopausal women for 22 years and found that those who ate the most fruit during adolescence (about 3 servings a day) compared with those who ate the lowest intakes (0.5 servings a day) had a 25% lower risk of developing breast cancer. There was a significant reduction in breast cancer in women who had eaten higher intakes of apples, bananas , grapes, and corn during adolescence, and oranges and kale during early adulthood. No protection was found from drinking fruit juices at younger ages. [9]
Farvid and colleagues followed 90, 534 premenopausal women from the Nurses’ Health Study II over 20 years and found that higher fiber intakes during adolescence and early adulthood were associated with a reduced risk of breast cancer later in life. When comparing the highest and lowest fiber intakes from fruits and vegetables, women with the highest fruit fiber intake had a 12% reduced risk of breast cancer; those with the highest vegetable fiber intake had an 11% reduced risk. [10]
After following 182,145 women in the Nurses’ Health Study I and II for 30 years, Farvid’s team also found that women who ate more than 5.5 servings of fruits and vegetables each day (especially cruciferous and yellow/orange vegetables) had an 11% lower risk of breast cancer than those who ate 2.5 or fewer servings. Vegetable intake was strongly associated with a 15% lower risk of estrogen-receptor-negative tumors for every two additional servings of vegetables eaten daily. A higher intake of fruits and vegetables was associated with a lower risk of other aggressive tumors including HER2-enriched and basal-like tumors. [11]
A report by the World Cancer Research Fund and the American Institute for Cancer Research suggests that 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 cancers, including those of the mouth, throat, voice box, esophagus, and stomach. Fruit probably also protects against lung cancer. [12]

Specific components of fruits and vegetables may also be protective against cancer. For example:

A line of research stemming from a finding from the Health Professionals Follow-up Study suggests that tomatoes may help protect men against prostate cancer, especially aggressive forms of it. [12] One of the pigments that give tomatoes their red hue—lycopene—could be involved in this protective effect. Although several studies other than the Health Professionals Study have also demonstrated a link between tomatoes or lycopene and prostate cancer, others have not or have found only a weak connection. [14]
Taken as a whole, however, these studies suggest that increased consumption of tomato-based products (especially cooked tomato products) and other lycopene-containing foods may reduce the occurrence of prostate cancer. [12] Lycopene is one of several carotenoids (compounds that the body can turn into vitamin A) found in brightly colored fruits and vegetables, and research suggests that foods containing carotenoids may protect against lung, mouth, and throat cancer. [12] But more research is needed to understand the exact relationship between fruits and vegetables, carotenoids, and cancer.

Some research looks specifically at whether individual fruits are associated with risk of type 2 diabetes. While there isn’t an abundance of research into this area yet, preliminary results are compelling.

A study of over 66,000 women in 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—found that greater consumption of whole fruits—especially blueberries, grapes, and apples—was associated with a lower risk of type 2 diabetes. Another important finding was that greater consumption of fruit juice was associated with a higher risk of type 2 diabetes. [15]
Additionally a study of over 70,000 female nurses aged 38-63 years, who were free of cardiovascular disease, cancer, and diabetes, showed that consumption of green leafy vegetables and fruit was associated with a lower risk of diabetes. While not conclusive, research also indicated that consumption of fruit juices may be associated with an increased risk among women. (16)
A study of over 2,300 Finnish men showed that vegetables and fruits, especially berries, may reduce the risk of type 2 diabetes. [17]

Data from the Nurses’ Health Studies and the Health Professional’s Follow-up Study show that women and men who increased their intakes of fruits and vegetables over a 24-year period were more likely to have lost weight than those who ate the same amount or those who decreased their intake. Berries, apples, pears, soy, and cauliflower were associated with weight loss while starchier vegetables like potatoes, corn, and peas were linked with weight gain. [1] However, keep in mind that adding more produce into the diet won’t necessarily help with weight loss unless it replaces another food, such as refined carbohydrates of white bread and crackers.

Gastrointestinal health

Fruits and vegetables contain indigestible fiber, which absorbs water and expands as it passes through the digestive system. This can calm symptoms of an irritable bowel and, by triggering regular bowel movements, can relieve or prevent constipation. [18] The bulking and softening action of insoluble fiber also decreases pressure inside the intestinal tract and may help prevent diverticulosis. [19]

Eating fruits and vegetables can also keep your eyes healthy, and may help prevent two common aging-related eye diseases—cataracts and macular degeneration—which afflict millions of Americans over age 65. [20-23] Lutein and zeaxanthin, in particular, seem to reduce risk of cataracts. [24]

Bertoia ML, Mukamal KJ, Cahill LE, Hou T, Ludwig DS, Mozaffarian D, Willett WC, Hu FB, Rimm EB. Changes in intake of fruits and vegetables and weight change in United States men and women followed for up to 24 years: analysis from three prospective cohort studies. PLoS medicine . 2015 Sep 22;12(9):e1001878.
Wang X, Ouyang Y, Liu J, Zhu M, Zhao G, Bao W, Hu FB. Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies. BMJ . 2014 Jul 29;349:g4490.
Hung HC, Joshipura KJ, Jiang R, Hu FB, Hunter D, Smith-Warner SA, Colditz GA, Rosner B, Spiegelman D, Willett WC. Fruit and vegetable intake and risk of major chronic disease. Journal of the National Cancer Institute . 2004 Nov 3;96(21):1577-84.
He FJ, Nowson CA, Lucas M, MacGregor GA. Increased consumption of fruit and vegetables is related to a reduced risk of coronary heart disease: meta-analysis of cohort studies. Journal of human hypertension . 2007 Sep;21(9):717.
He FJ, Nowson CA, MacGregor GA. Fruit and vegetable consumption and stroke: meta-analysis of cohort studies. The Lancet . 2006 Jan 28;367(9507):320-6.
Appel LJ, Moore TJ, Obarzanek E, Vollmer WM, Svetkey LP, Sacks FM, Bray GA, Vogt TM, Cutler JA, Windhauser MM, Lin PH. A clinical trial of the effects of dietary patterns on blood pressure. New England Journal of Medicine . 1997 Apr 17;336(16):1117-24.
Appel LJ, Sacks FM, Carey VJ, Obarzanek E, Swain JF, Miller ER, Conlin PR, Erlinger TP, Rosner BA, Laranjo NM, Charleston J. Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: results of the OmniHeart randomized trial. JAMA . 2005 Nov 16;294(19):2455-64.
Yokoyama Y, Nishimura K, Barnard ND, Takegami M, Watanabe M, Sekikawa A, Okamura T, Miyamoto Y. Vegetarian diets and blood pressure: a meta-analysis. JAMA internal medicine. 2014 Apr 1;174(4):577-87.
Farvid MS, Chen WY, Michels KB, Cho E, Willett WC, Eliassen AH. Fruit and vegetable consumption in adolescence and early adulthood and risk of breast cancer: population based cohort study. BMJ . 2016 May 11;353:i2343.
Farvid MS, Eliassen AH, Cho E, Liao X, Chen WY, Willett WC. Dietary fiber intake in young adults and breast cancer risk. Pediatrics . 2016 Mar 1;137(3):e20151226.
Farvid MS, Chen WY, Rosner BA, Tamimi RM, Willett WC, Eliassen AH. Fruit and vegetable consumption and breast cancer incidence: Repeated measures over 30 years of follow‐up. International journal of cancer . 2018 Jul 6.
Wiseman M. The Second World Cancer Research Fund/American Institute for Cancer Research Expert Report. Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective: Nutrition Society and BAPEN Medical Symposium on ‘Nutrition support in cancer therapy’. Proceedings of the Nutrition Society . 2008 Aug;67(3):253-6.
Giovannucci E, Liu Y, Platz EA, Stampfer MJ, Willett WC. Risk factors for prostate cancer incidence and progression in the health professionals follow‐up study. International journal of cancer . 2007 Oct 1;121(7):1571-8.
Kavanaugh CJ, Trumbo PR, Ellwood KC. The US Food and Drug Administration’s evidence-based review for qualified health claims: tomatoes, lycopene, and cancer. Journal of the National Cancer Institute . 2007 Jul 18;99(14):1074-85.
Muraki I, Imamura F, Manson JE, Hu FB, Willett WC, van Dam RM, Sun Q. Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies. BMJ . 2013 Aug 29;347:f5001.
Bazzano LA, Li TY, Joshipura KJ, Hu FB. Intake of fruit, vegetables, and fruit juices and risk of diabetes in women. Diabetes Care . 2008 Apr 3.
Mursu J, Virtanen JK, Tuomainen TP, Nurmi T, Voutilainen S. Intake of fruit, berries, and vegetables and risk of type 2 diabetes in Finnish men: the Kuopio Ischaemic Heart Disease Risk Factor Study–. The American journal of clinical nutrition . 2013 Nov 20;99(2):328-33.
Lembo A, Camilleri M. Chronic constipation. New England Journal of Medicine . 2003 Oct 2;349(14):1360-8.
Aldoori WH, Giovannucci EL, Rockett HR, Sampson L, Rimm EB, Willett AW. A prospective study of dietary fiber types and symptomatic diverticular disease in men. The Journal of nutrition . 1998 Oct 1;128(4):714-9.
Brown L, Rimm EB, Seddon JM, Giovannucci EL, Chasan-Taber L, Spiegelman D, Willett WC, Hankinson SE. A prospective study of carotenoid intake and risk of cataract extraction in US men–. The American journal of clinical nutrition . 1999 Oct 1;70(4):517-24.
Christen WG, Liu S, Schaumberg DA, Buring JE. Fruit and vegetable intake and the risk of cataract in women–. The American journal of clinical nutrition . 2005 Jun 1;81(6):1417-22.
Moeller SM, Taylor A, Tucker KL, McCullough ML, Chylack Jr LT, Hankinson SE, Willett WC, Jacques PF. Overall adherence to the dietary guidelines for Americans is associated with reduced prevalence of early age-related nuclear lens opacities in women. The Journal of nutrition . 2004 Jul 1;134(7):1812-9.
Cho E, Seddon JM, Rosner B, Willett WC, Hankinson SE. Prospective study of intake of fruits, vegetables, vitamins, and carotenoidsand risk of age-related maculopathy. Archives of Ophthalmology . 2004 Jun 1;122(6):883-92.
Christen WG, Liu S, Glynn RJ, Gaziano JM, Buring JE. Dietary carotenoids, vitamins C and E, and risk of cataract in women: a prospective study. Archives of Ophthalmology . 2008 Jan 1;126(1):102-9.

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Essay on Vegetables for Children & Students

December 16, 2017 by Study Mentor Leave a Comment

Vegetables constitute a major part of our diet. There are some parts of the plant which are consumed by humans for their daily nutrition. The definition of vegetable is still unclear.

This is because it is defined by the culture and tradition which flows down the generations. When we talk about the vegetables we normally do not include the category of fruits, cereals, nuts, and pulses.

The origin of vegetable is still a matter of fascination. The primal man hunted animals and gathered fruits to sustain his hunger needs. But by some miracle a vegetable seed was sown due to the forces of nature. And when the humans noticed it they came to know that they could also cultivate the land for production of fruits and vegetables.

According to the evidences, the cultivation of vegetables started from 1000 BC to 7000 BC. And is when agriculture started developing. As time passed trade grew.

At this point of time, China is the largest producer of vegetables. China exports a large no. of vegetables to other countries. India is the second largest producer in vegetables but it doesn’t export a large no. of vegetables because the vegetables produced are consumed within the country itself.

Vegetables are a very important constituent of our diet. Without vegetables no meal is complete. Vegetables can be cooked to provide a nutrition full meal. It can be eaten with breads like naan, roti, puri, and bedmi. It can also be eaten with rice.

Some vegetables can be consumed raw, in a salad while some need to be cooked before consumption. Vegetables grow on different parts of trees. For e.g. Onion, reddish and carrot grow in the roots of plants and vegetables like spinach are the leaves of a plant. The cauliflower is obtained from the flower of a tree. Vegetables like gourd, bitter gourd are grown on grapevine like structures.

Thus we see that we have a lot of variety in vegetables. We should concentrate on the consuming portions of vegetables. This provides the body adequate nutrients for its functioning since different vegetables provide the body with different kinds of vitamins and minerals.

Also consumption is a must especially for children who are in their growing stage. Parents should make sure that the children consume a nutrient rich diet and less of junk food. This will make their body strong and will help in the development of their brains and bodies.

Also vegetables increase the immunity of children towards countering diseases. At an early age, they are especially vulnerable to diseases. But the right amount of nutrition helps to fight diseases.

The advantages of consuming vegetables are many. First of all, vegetables help in weight management. Vegetables like potato and cauliflower can help you to gain weight. While vegetables like spinach and green vegetables can help immensely in weight reduction.

From time immemorial, our elders have promoted the consumption of green vegetables. This is because of the fact that green vegetables have a lot of iron in it. They help in the development of bones and muscles. It is actually good for us to consume vegetables at regular intervals so as to protect our body from any diseases.

Vegetables can help your body to fight against some particular type of cancers. Also a healthy intake of vegetables helps to burn the layers of fat in our body this ultimately improves the blood flow and helps in managing the blood pressure of a person. Consumption of vegetables also keeps cholesterol in check.

Also eating vegetables increases your life span by keeping you healthy, in general. Also their frequent intake ensures that we stay rejuvenated throughout the day and we don’t experience any drowsiness or nausea. Vegetables are the fuel to your well-being just like petrol is a fuel to a car.

Vegetables also contains a lot of fibers. Fiber is not a nutrient itself but it helps in the digestive system in our body. To lead a healthy life, one needs to make sure to intake the correct amount of iron or else, the consequences afterwards will be worse. Iron helps the body immensely in carrying out the daily chores.

Also anemia that means lack of hemoglobin in blood can also be cured through the right intake of vegetables. Nevertheless green vegetables also contain folic acid which works wonders on the health of pregnant women.

Make sure to consume healthy and nutritious food which keeps you fit as a fiddle and satiates your body and soul in every way possible, in every way you have ever wanted. Life is short and every moment of it should be made worth living. What is a life without health? Nothing.

As we say, Health is wealth . You cannot enjoy moments in your life without maintaining a healthy lifestyle. And to maintain a healthy lifestyle, you should consume vegetables. Even in old days of your life, you will have a healthy and disease free life, thanking the temptations of junk food you did not give into.

No we should also remember one thing. Vegetables are comparatively cheaper to non vegetarian sources of proteins. Although some trainers do recommend non-vegetarian food but doctors and dieticians worldwide have stuck on a unanimous opinion.

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v.3(4); 2012 Jul

Health Benefits of Fruits and Vegetables 1

Joanne l. slavin.

2 Department of Food Science and Nutrition, University of Minnesota, St. Paul, MN; and

Beate Lloyd

Fruits and vegetables are universally promoted as healthy. The Dietary Guidelines for Americans 2010 recommend you make one-half of your plate fruits and vegetables. Myplate.gov also supports that one-half the plate should be fruits and vegetables. Fruits and vegetables include a diverse group of plant foods that vary greatly in content of energy and nutrients. Additionally, fruits and vegetables supply dietary fiber, and fiber intake is linked to lower incidence of cardiovascular disease and obesity. Fruits and vegetables also supply vitamins and minerals to the diet and are sources of phytochemicals that function as antioxidants, phytoestrogens, and antiinflammatory agents and through other protective mechanisms. In this review, we describe the existing dietary guidance on intake of fruits and vegetables. We also review attempts to characterize fruits and vegetables into groups based on similar chemical structures and functions. Differences among fruits and vegetables in nutrient composition are detailed. We summarize the epidemiological and clinical studies on the health benefits of fruits and vegetables. Finally, we discuss the role of fiber in fruits and vegetables in disease prevention.

Introduction

Diets high in fruits and vegetables are widely recommended for their health-promoting properties. Fruits and vegetables have historically held a place in dietary guidance because of their concentrations of vitamins, especially vitamins C and A; minerals, especially electrolytes; and more recently phytochemicals, especially antioxidants. Additionally, fruits and vegetables are recommended as a source of dietary fiber.

Most countries have dietary recommendations that include fruits and vegetables. Table 1 summarizes the recommendations for 3 countries: Canada ( 1 ), the United Kingdom ( 2 ), and the United States ( 3 ). Although dietary recommendations have many similarities, different countries choose different strategies to separate fruits and vegetables into groups. Orange fruits and vegetables are often high in carotenoids and are placed in a separate category. Yet many dark green vegetables (i.e., spinach) are also high in carotenoids. Dividing fruit and vegetables into color categories makes sense for menu planning but does not correspond with nutrient content.

National guide analyses: Canada, United Kingdom, United States

	Canada	United Kingdom	United States

Agency	Health Canada	Food Standards Agency/National Health Service	USDA
Number of food categories	4	5	6
Key messages	1. Eat at least one dark green and one orange vegetable each day. 2. Enjoy vegetables and fruit prepared with little or no added fat, sugar, or salt. 3. Have vegetables and fruit more often than juice.	Try to eat plenty of fruits and vegetables	Increase vegetable and fruit intake. Eat a variety of vegetables, especially dark-green, red, and orange vegetables and beans and peas.
Units	Servings, cups 1 cup = 250 mL	Portions (1 portion = 80 g)	Servings, cups 1 cup raw leafy vegetables = 84 g
Vegetable	–		3 cups/d, 2400 kcal
Fruit	–		2 cups/d, 2400 kcal
Vegetable and fruit	7–8 servings (adult) 4–6 (children)	5 portions/d (400 g/d)	–
Vegetable	One serving is: ) 1 cup (250 mL) of raw green leafyvegetables, such as salad, spinach, collards; ) 1/2 cup (125 mL) of other vegetables steamed, cooked, or raw, e.g., broccoli, snow peas, carrots; ) 1/2 cup 100% vegetable juice	A portion is 80 g of these: ) 3 heaped tablespoons of vegetables (raw, cooked, frozen, tinned); ) 3 heaped tablespoonsof beans and pulses (beans and pulses count a maximum of 1 portion/d); and ) a dessert bowl of salad	1 cup green salad; 1 baked potato; 1/2 cup cooked broccoli; 1/2 cup serving of other vegetable; 1/2 cup tomato juice
Fruit	One serving is: ) 1 piece of fruit (e.g., apple, pear, ) 1/2 cup fruit, e.g., melons, cantaloupe; ) 1/2 cup fruit juice	A portion is 80 g or any of these: ) 1 apple, banana, pear, orange, or other similar-size fruit; ) 3 heaped tablespoons of fruit salad (fresh or tinned in fruit juice) or stewed fruit; ) 1 handful of grapes, cherries, or berries; ) a glass (150 mL) of fruit juice (counts as a maximum of 1 portion/d)	1/2 cup fresh fruit; 1 medium size fruit; 1/2 cup fruit juice
Juice	100%, 1/2 cup	1 glass (150 mL) of fruit juice counts as 1 portion, but juice can only count a maximum of 1 portion/d	100% fruit juice. 1 cup. No limits
Categories	1. Dark green 2. Orange	–	) Dark green; ) red/orange; ) beans/peas; ) starchy; ) other vegetables
Potatoes included?	Yes	No. Potatoes not included (considered starchy food)	Yes
Legumes included?	Yes	Beans and pulses count only 1 portion/d, no matter how many one eats	Yes (protein category as well), but should be counted in only one category
Intake estimates	5.16 servings (Stat Canada, 2004)	Men: 3.5 portions; women: 3.8 portions	4.7 servings (NHANES 1999–2000)

Certain fruits and vegetables are rich sources of vitamin C, but these rich sources (citrus fruits, strawberries, green peppers, white potatoes) are spread over many fruit and vegetable categories. Other fruits and vegetables, including avocado, corn, potatoes, and dried beans, are rich in starch, whereas sweet potatoes are mostly sucrose, not starch. Fruits (except bananas) and dark green vegetables contain little or no starch. Often, dietary guidance rules place fruit juices and potatoes in separate categories, because of dietary directives to eat whole fruits and minimize consumption of foods high in fat and sodium, i.e., French fries. The vegetable and fruit categories in the 2010 Dietary Guidelines for Americans ( 3 ) are listed in Table 2 . These categories are important, because they drive policy for programs such as school lunch and other supplemental feeding programs.

USDA Food Patterns: food groups and subgroups

Food group	Subgroup and examples
Vegetables	Dark green vegetables: all fresh, frozen, and canned dark green leafy vegetables and broccoli, cooked or raw (broccoli, spinach, romaine, collard, turnip, and mustard greens)
	Red and orange vegetables: all fresh, frozen, and canned red and orange vegetables, cooked or raw (tomatoes, red peppers, carrots, sweet potatoes, winter squash, pumpkin)
	Beans and peas: all cooked and canned beans and peas (kidney beans, lentils, chickpeas, and pinto beans). Does not include green beans or green peas.
	Starchy vegetables: all fresh, frozen, and canned starchy vegetables (white potatoes, corn, green peas)
	Other vegetables: all fresh, frozen, and canned other vegetables (iceberg lettuce, green beans, onions)
Fruit	All fresh, frozen, canned, and dried fruits and fruit juices (oranges and orange juice, apples and apple juice, bananas, grapes, melons, berries, and raisins)

According to the Dietary Guidelines for Americans 2010, nutrients of concern in the American diet include potassium, dietary fiber, calcium, and vitamin D. Energy density and intake are also important issues in the American diet. Fruits and vegetables are generally low in energy density and often are good sources of fiber and potassium, but the nutritional contribution of standard servings of fruits and vegetables varies widely ( 4 ). The content of phytochemicals, such as polyphenolics, also varies greatly ( 5 ) and is not listed in nutrient databases.

We have provided a nutritional comparison of the 10 most commonly consumed fruits and vegetables ( Table 3 ). It should be noted that fruits and vegetables are often not consumed in the raw form but may be cooked, fried, or combined with other ingredients prior to consumption. Thus, whereas a boiled potato is a nutrient-dense food, a fried potato may contribute a substantial amount of fat and sodium to the diet. Fiber concentrations range from 0.6 to 5.1 g/serving and potassium concentrations range from 76 to 468 mg/serving ( Table 3 ). Bananas and potatoes, although technically belonging to different families, have strikingly similar compositions for energy, fiber, and potassium per standard serving. A standard serving of iceberg lettuce contains 8 kcal, whereas a potato contains 144 kcal and a banana 105 kcal. Of course, iceberg lettuce is seldom eaten alone.

kcal, TDF, IDF, and SDF and potassium in the top 10 consumed vegetables and fruits in standard servings listed or NLEA serving sizes 1

Common fruit/vegetable	Serving	kcal	TDF	IDF	SDF	Potassium

Potato, boiled	1 med, 167 g	144	3.0	1.6	1.4	348
Iceberg lettuce	1 cup, 57 g	8	0.7	0.6	0.1	80
Tomato	NLEA, 148 g	27	1.8	1.6	0.2	351
Onion	NLEA, 148 g	47	1.3	0.8	0.5	176
Carrot	NLEA, 85 g	30	2.5	2.1	0.4	201
Celery	NLEA, 110 g	18	1.8	1.7	0.1	286
Sweet corn	1 ear, 77 g	74	1.8	1.7	0.1	168
Broccoli	NLEA, 148 g	50	3.8	3.0	0.8	468
Green cabbage	1 cup, 89 g	22	2.2	1.7	0.1	151
Cucumber, with peel	1 cup, slices	16	0.6	0.5	0.1	152
Banana	1 med, 118 g	105	3.1	2.1	1.0	422
Apple with skin	1 med, 182 g	95	4.4	3.1	1.3	195
Watermelon	NLEA, 280 g	84	1.1	0.8	0.3	314
Orange	NLEA, 154 g	75	3.4	1.4	2.0	256
Cantaloupe	NLEA, 134 g	46	1.2	0.9	0.3	358
Green grapes	NLEA, 126 g	87	1.1	0.6	0.5	241
Grapefruit	NLEA, 154 g	65	2.5	0.9	1.6	208
Strawberry	NLEA, 147 g	47	2.9	2.2	0.7	225
Peach	NLEA, 147 g	57	2.2	1.2	1.0	279
Pear	NLEA, 166 g	96	5.1	3.6	1.5	198

Most estimates of fruit and vegetable consumption are limited by disagreement on what constitutes a serving of a fruit or vegetable. Mean fruit and vegetable intakes (servings/d) are 5.16 servings (Canada), 3.5 portions (men); 3.8 portions (women) (UK) and 4.7 servings (US) ( Table 1 ). Marriott et al. ( 6 ) examined intake of carbohydrates, including dietary fiber, in the NHANES data set. Dietary fiber intake was particularly low in their analysis. With the exception of older women (≥51 y), only 0–5% of individuals in all other life stage groups had fiber intakes meeting or exceeding the Adequate Intake (AI) 4 . Common serving sizes of fruits and vegetables contain 1–5 g of fiber. Most of the fiber in vegetables and fruits is insoluble fiber, except for citrus fruits ( Table 3 ).

Current state of knowledge

The importance of fiber for the normal function of the digestive system has been long appreciated. Hippocrates is quoted as stating that “whole meal bread makes larger feces than refined bread.” In the early 1970s, Burkitt and Trowell ( 7 ) published widely on the “fiber hypothesis,” stating that higher fiber intakes protect against a wide range of Western diseases. Traditionally, fiber was measured as “crude fiber,” which includes only the most resistant fibers consumed. As the scientific support for a role for resistant carbohydrates not captured by the crude fiber method such as pectin, glucans, and oligosaccharides was published, additional analytical methods to measure more carbohydrates resistant to digestion and absorption were needed. Accepted analytical methods to determine dietary fiber were then developed, especially because fiber was included on the Nutrition Facts panel. The Nutrition Labeling and Education Act (1990) required that all packaged foods include the Nutrition Facts panel. Nutrition Facts must include total dietary fiber (TDF); insoluble and soluble fiber also may be listed but are not required unless claims are made.

Besides food manufacturers, epidemiologists, scientists, and dietitians need data on the fiber content of foods ( 8 ). Yet attempts to define and standardize methods to measure dietary fiber remain contentious. Dietary fiber is essentially the undigested carbohydrates in the diet ( 9 ). These carbohydrates may be fermented in the large intestine, although some resistant fibers, such as purified cellulose, escape any fermentation, whereas other fibers, such as inulin or pectin, are completed broken down by bacteria in the colon.

Most analytical schemes to measure dietary fiber are chemical and enzymatic extraction procedures. The TDF method, or Prosky Method, has become the standard method for the measurement of dietary fiber in the United States. Because the TDF method does not isolate all undigested carbohydrates, especially short-chain oligosaccharides, other methods have been developed and accepted to quantitate these compounds.

Determining the solubility of fiber was an attempt to relate physiological effects to chemical types of fiber ( 9 ). Soluble fibers were considered to have beneficial effects on serum lipids and insoluble fibers were linked with laxation benefits. This division of soluble and insoluble fiber is still used in nutrition labeling. However, despite these commonly used generalizations, scientific evidence supporting that soluble fibers lower cholesterol and insoluble fibers increase stool weight is inconsistent. Many fiber sources are mostly soluble but still enlarge stool weight, such as oat bran and psyllium. Also, soluble fibers such as inulin do not lower blood lipids. Most fruits and vegetables are concentrated in insoluble fiber, not soluble fiber ( Table 3) . Exceptions to this generalization include cooked potatoes, oranges, and grapefruit. The USDA Nutrient Database includes only total fiber; there are no official databases that include soluble and insoluble fiber. Lists of content of total, insoluble, and soluble fibers are compilations of data from the USDA, the published literature, and estimated values ( 10 ). Often, the values for soluble and insoluble fiber do not add to total fiber or the values for soluble fiber were estimated by subtracting a literature value for insoluble fiber from a USDA value for total fiber. Not surprisingly, there is much discrepancy in the fiber concentrations for fruits and vegetables.

Processing can either increase or decrease the fiber content of a fruit or vegetable. Peeling fruits or vegetables will lower the fiber content ( 11 ). A serving of grapefruit without any associated membrane contains much less fiber than a grapefruit serving with membranes (0.4 vs. 1.4 g/serving). Home cooking generally has a negligible effect on fiber content. Cooking, in general, may even increase the fiber content of a product if water is driven out in the cooking process. Baking or other heat treatments (e.g., extruding) used in food processing will also increase the fiber content of the product, either by concentrating the fiber by removal of water or producing Maillard products that are captured as fiber in gravimetric methods. Fruit juices are not devoid of fiber ( Table 4 ).

TDF, IDF, and SDF in juices 1

Food	Unit	g	TDF	IDF	SDF

Apple juice	1 cup	248	0.25	0.17	0.97
Black current juice	1 cup	240	1.44	0.50	0.94
Grape juice	1 cup	253	1.26	0.76	0.51
Grapefruit juice	1 cup	247	0.25	0.05	0.20
Apricot nectar	1 cup	251	1.51	0.75	0.75
Orange juice	1 cup	249	0.75	0.50	0.25
Papaya juice	1 cup	250	1.50	0.80	0.70
Pineapple juice	1 cup	250	0.75	0.67	0.07
Prune juice	1 cup	256	1.28	0.77	0.51

Increasingly, research indicates that additional properties, such as viscosity and fermentability, are important characteristics in terms of the physiological benefits of fiber ( Table 5 ). Viscous fibers are those that have gel-forming properties in the intestinal tract, and fermentable fibers are those that can be metabolized by colonic bacteria. In general, soluble fibers are more completely fermented and have a higher viscosity than insoluble fibers. However, not all soluble fibers are viscous (e.g., partially hydrolyzed guar gum and acacia gum) and some insoluble fibers may be well fermented.

Classification of fibers based on 4 characteristics

Dietary fiber	Functional fiber
Cellulose	Psyllium
Hemicelluloses	Fructooligosaccharides
Pectins	Polydextrose
Lignin
Soluble fibers	Insoluble fibers
β-Glucans	Cellulose
Gums	Lignin
Psyllium	Some hemicelluloses
Pectin	Primary sources: wheat bran, some vegetables, some fruits, legumes
Primary sources: oats, barley, citrus fruits
Fermentable fiber	Nonfermentable fibers
Pectins	Cellulose
β-Glucans	Lignin
Inulin and oligofructose	Primary sources: cereal fibers rich in cellulose, mature root vegetables
Primary sources: oats, barley, fruits, vegetables, grains, legumes
Viscous fibers	Nonviscous fibers
Pectins	Cellulose
β-Glucans	Lignin
Some gums (e.g., guar gum)	Hydrolyzed guar gum
Psyllium

Fibers, like starches, are made mostly of many sugar units bonded together. Unlike most starches, however, these bonds cannot be broken down by digestive enzymes and pass relatively intact into the large intestine. There, fiber can be fermented by the colonic microflora to gases such as hydrogen and carbon dioxide or it can pass through the large intestine and bind water, increasing stool weight. Although fibers are not converted to glucose, some SCFA are produced in the gut as fibers are fermented. SCFA are absorbed and can be used for energy in the body. Fibers include both “dietary fiber,” the fiber naturally occurring in foods, and “functional fibers,” which are isolated fibers that have a positive physiological effect. No analytical measures exist to separate dietary fiber and functional fiber, so the Nutrition Facts Label lists “Dietary Fiber,” which is actually total fiber.

Dietary recommendations for fiber

The Institute of Medicine (IOM) set an AI value for fiber of 14 g of fiber/1000 kcal. This value is derived from data on the relationship of fiber consumption and coronary heart disease (CHD) risk, although the IOM also considered the totality of the evidence for fiber decreasing the risk of chronic disease and other health-related conditions. Consequently, the IOM fiber recommendations are highest for populations who consume the most energy, namely young males. Fiber recommendations are lower for women and the elderly. Using this method for determining recommended fiber intake for children is problematic (e.g., intake of 19 g of fiber is recommended for 2-y-old children, an implausible number). The past recommendations for children were based on the age plus 5 rule (e.g., a child aged 2 y should consume 7 g of fiber/d) ( 12 ).

Dietary fiber is listed on the Nutrition Facts panel and 25 g of dietary fiber is the recommended amount in a 2000-kcal diet. Manufacturers are allowed to call a food a “good source of fiber” if it contains 10% of the recommended amount (2.5 g/serving) and an “excellent source of fiber” if the food contains 20% of the recommended amount (5 g/serving). Dietary fiber on food labels includes both dietary fiber and functional fiber.

In 2001 the IOM developed the following set of working definitions for fiber ( 13 ): dietary fiber consists of nondigestible carbohydrates and lignin that are intrinsic and intact in plants; and functional fiber consists of isolated, nondigestible carbohydrates that have beneficial physiological effects in humans.

To make recommendations for fiber intake, the IOM used prospective cohort studies that linked fiber intakes to lower risk of cardiovascular disease (CVD). In establishing the dietary recommended intakes, the IOM ( 14 ) recommended an AI level of 14 g of fiber for each 1000 kcal of energy consumed for all individuals from 1 y of age throughout the remainder of their lives. On the basis of median energy intakes, this equates to 25 g/d for women and 38 g/d for men ages 19–50 y. The AI was set at 21 and 30 g/d, respectively, for women and men aged ≥51 y based on lower median energy intakes for older adults.

American women and men consume an average of only ∼15 g of fiber/d, which is far short of the suggested AI levels ( 9 ). Most commonly consumed foods are low in dietary fiber ( Table 3 ). Generally, accepted servings of food contain from 1 to 3 grams of fiber per serving. Higher fiber contents are found in drier foods such as whole-grain cereals, legumes, and dried fruits. Other fiber sources include over-the-counter laxatives containing fiber, fiber supplements, and fiber-fortified foods. The major sources of dietary fiber in the American diets are white flour and potatoes, not because they are concentrated fiber sources but because they are widely consumed ( 9 ).

Health benefits of plant intake

Vegetarian diets have been promoted since the 18th century by men and women in search of physical and spiritual health ( 15 ). Vegetarian theorists who professed to follow the tenets of the ancient philosopher Pythagoras believed that diet should be part of an ascetic lifestyle. Vegetarianism was also symbolic of a commitment to health and social reform.

Southgate ( 16 ) described the nature and variability of human food consumption and the role of plant foods in these relationships. A wide range of plant foods is consumed, including most parts of the plant, such as fruits, seeds, leaves, roots, and tubers. Studies of hunter-gathers have shown that many plant species were collected; >130 species were consumed by North American Indians ( 17 ). The compositional features of plant foods are summarized ( Table 6 )( 16 ). Fruits have a high water content and low levels of protein and fat. The protein is concentrated in the seeds and is resistant to digestion in the small intestine and bacterial degradation in the large intestine.

Compositional features of fruits and vegetables

	Fruits	Legumes	Leafy vegetables	Roots and tubers

Water	61.0–89.1	74.6–80.3	84.3–94.7	62.3–94.6
Protein	0.5–1.1	5.7–6.9	0.2–3.9	0.1–4.9
Fat	Trace–4.4	1.0–15	0.2–1.4	0.1–0.4
Sugar	4.4–34.8	1.8–3.2	1.5–4.9	0.5–9.5
Starch	Trace–3.0	5.4–8.1	0.1–0.8	11.8–31.4
Dietary fiber	2.0–14.8	4.5–4.7	1.2–4.0	1.1–9.5
Energy,	90–646	247–348	65–177	297–525
Micronutrient	Vitamin C, K, Mg, carotenoids	B vitamins, vitamin C, K, Mg, P, Fe	Vitamin C, folate, carotenoids, Ca, Fe	Vitamin E, carotenoids, Fe, K, Ca
Toxic constituents	Cyanogenetic glycosides in seeds	Hemoagglutonins, lectins, trypsin inhibitors	Glucosinolates	Glycoalkaloids

Fruits contain mostly sugars and fibers, such as pectin, that are extensively fermented in the large intestine. Certain fruits, especially apples and pears, are concentrated in fructose ( 18 ). Apples contain 6% fructose and 3% sucrose and pears are 6.5% fructose and 1.3% sucrose; these values would be consistent in apple and pear juices. Free fructose is poorly absorbed and would function similar to dietary fiber, escaping absorption in the small intestine while being fermented in the large intestine. This results in SCFA production, which is linked to small amounts of energy being absorbed in the colon. Additionally, it explains why apple and pear juices are used to treat constipation in children.

Fruits are also recommended as a source of vitamin C and potassium. Traditionally, fruits, as foodstuffs were available for a limited time and, when ripe, were sometimes difficult to collect and transport. When ripe, they have a short period of acceptability before senescence intervenes. Thus, many fruits consumed in today’s world are processed, frozen, canned, or dried.

Leaves and stems are widely consumed by humans. The protein contents are higher than fruits and they contain low amounts of sugar. Leaves and stems are bulky to transport and not very stable when stored. Also, some produce secondary metabolites that have bitter or astringent properties and may produce toxic alkaloidal and other compounds such as hemoglutenens. Others produce intestinal enzyme inhibitors, such as lectins, which bind to mucosal surfaces and inhibit digestion, especially that of proteins ( 19 ).

Roots and tubers are important sources of energy as starch ( Table 6 ). Some roots such as cassava contain toxic secondary metabolites and require soaking in water before they are safe to consume. As foodstuffs, roots, and especially tubers, can be time-consuming to collect but can be stored for long periods.

Legumes are higher in protein that other vegetables but contain toxic plant metabolites, including saponins and lectins ( 19 ). The wide use of these products was much later in evolution, once foods were cooked in water.

Determinants of food choice

Southgate ( 16 ) lists the following as factors determining food choice: 1 ) availability; 2 ) sensory preferences; 3 ) satiety; and 4 ) social transmission. It is generally accepted that the preference for sweet tastes is instinctive and the avoidance of bitter tastes would protect against the consumption of plant foods containing toxic alkaloids or other bitter plant constituents. Higher fat diets may have had advantages for satiety and concentration of energy and supported the consumption of foods such as meat or fish.

Southgate ( 16 ) discussed the selection of dietary mixtures to meet nutrition requirements. A diet of leafy plant foods would require the greatest mass of food and the amount of plant material (>10 kg) has too much bulk to gather and consume. The protein content of fruits is inadequate to support growth and development.

Thus, dietary guidance over time has supported the principles of moderation and variety. No food group has all the nutrients needed to support life. By consuming a variety of foods, humans avoided getting toxic doses of any component and also were successful in obtaining the required protein, vitamins, and minerals needed for growth, development, reproduction, and for sustaining life.

Plant foods and health

Historically, the consumption of certain plant foods, fruits, vegetables, and legumes was thought to prevent or curve ailments ranging from headaches to heart disease ( 20 ). Early medicine revolved around the prescription of specific foods for certain disorders. Many of these plant foods are also high in dietary fiber and phytoestrogens, so the later hypotheses often were driven by fiber, carotenoids, phytoestrogens, or other plant chemicals. Of course, determining the relationship between any dietary component and health outcomes is difficult, because diet is a complicated exposure; each day we eat a variety of foods and nutrients and linking any particular food or nutrient to a health or disease outcome is limited.

The fiber hypothesis of the 1970s was driven by stories that populations who consumed high-fiber diets had little chronic disease ( 9 ). Although these stories were often entertaining, especially accounts of the large stools associated with these healthy, nomadic people, confounding variables were not considered at the time. Scientific estimates of the intake of fiber in these populations do not exist, although it is generally accepted that the diets were high in poorly digested carbohydrates.

Current scientific thinking demands a more evidence-based review of research support. In the hierarchy of evidence, randomized controlled trails are considered the strongest support for studying dietary risk factors and disease ( 21 ). For epidemiologic studies, prospective cohort studies are deemed the strongest study designs to examine diet and disease relationships. Cross-sectional and case-control studies are weaker epidemiologic study designs to determine diet and disease relationships. Intervention trials are strong support for these relationships, especially because in these smaller studies, it is possible to determine the biomarkers of interest in disease prevention.

Determining exposure to fiber, fruits, and vegetables in epidemiologic studies

Dietary data are generally collected with food frequency instruments in epidemiologic studies. Estimates of total, soluble, and insoluble fiber are limited by the poor methods to measure these substances and inadequate databases. In epidemiologic studies, it is possible to count the number of servings of fruits and vegetables consumed daily if there is agreement on what counts as a serving of fruit or vegetable. Of course, fruits and vegetables vary greatly in composition. The earliest definition of a fruit was “any plant used as food,” and a vegetable was a “plant, as opposed to an animal or inanimate object” ( 22 ). In the 18th century, botanical definitions were standardized and the definition of a fruit was based on its anatomy, whereas that of a vegetable was based on culinary usage. Generally, culinary custom dictates which plant foods are considered vegetables or fruits. A drawback of using a culinary definition is the misclassification of botanical fruits, e.g. squash, tomatoes, and mature beans, which despite being culinary vegetables are botanical fruits.

Within each category, other classifications can be used. For example, for vegetables, raw, cooked, canned, pickled, leafy green, and legumes are often examined. Fruits and vegetables have also been described as part of a phytochemical group, e.g., carotenoids, vitamin C, or folate ( 22 ). Other challenges of determining exposure to fruits and vegetables are that fruits are often consumed as juices and vegetables are often consumed in mixed dishes such as soups, casseroles, and stews.

Components of fruits and vegetables that have been linked to health outcomes are often placed in different categories ( Table 7 ) ( 23 ). A wide range of compounds, beyond dietary fiber, have been linked to lower incidence of chronic diseases, especially cancer and CVD. Additionally, there are compounds in fruits and vegetables that have been linked to adverse health events ( Table 7 ). Compounds, such as phenols, are listed in both the protective and adverse lists.

Protective and adverse components of fruits and vegetables linked to health outcomes

Protective	Adverse
Dietary fiber	Aflatoxin
Vitamin C	Pesticides
Vitamin E	Herbicides
Carotenoids	Nitrates
Flavonoids	Alar
Folic acid	Goitrogens
Selenium	Enzyme inhibitors
Dithiolthiones	Phenolic compounds
Glucosinolates	Saponins
Indoles	Inositol hexapyhosphate
Isothiocyanates
Coumarins
Phenols
Protease inhibitors
Plant sterols
Isoflavones/lignans
Saponins
Inositol hexaphosphate
Allium compounds
Limonene

Earlier reviews that included cross-sectional studies found stronger support for the protective properties of fruit and vegetable intake and disease prevention. Steinmetz and Potter ( 20 ) concluded that the scientific evidence regarding a role for vegetable and fruit consumption in cancer prevention is generally consistent and supportive of current dietary recommendations. Yet Hung et al. ( 24 ), using data from the Nurses’ Health and Health Professionals prospective cohort studies, concluded that vegetables and fruit were associated with a lower risk of CVD but that the relation with cancer, overall, was null. They concluded that increased fruit and vegetable consumption was associated with a modest, although not significant reduction in the development of major chronic disease. Riboli and Norat ( 25 ) also concluded that prospective studies provide weaker evidence than do case-control studies of the association of fruit and vegetable consumption with reduced cancer risk. Smith-Warner et al. ( 26 ) examined data from 8 prospective studies of breast cancer and intake of fruits and vegetables. No association was found for total fruits, total vegetables, or total fruits and vegetables. No additional benefit was found in comparisons of the highest and lowest deciles of intake. Additionally, no associations were observed for green leafy vegetables, 8 botanical groups, and 17 specific fruits and vegetables. They concluded that fruit and vegetable consumption during adulthood is not significantly associated with reduced breast cancer risk.

Other recent studies have measured the relationships between fruit and vegetable consumption and health outcomes. Dauchet et al. ( 27 ) suggested that the evidence that fruit and vegetable consumption reduces risk of CVD remains scarce thus far. They agreed that under rigorous, controlled experimental conditions, fruit and vegetable consumption is associated with decreased blood pressure. Little experimental data exist that fruit and/or vegetable consumption affects blood lipids or other cardiovascular risk factors.

In a population-based cohort study in The Netherlands, higher consumption of fruit and vegetables, whether consumed raw or processed, was protective against CHD incidence ( 28 ). The risk of CHD incidence was 34% lower for participants with a high intake of total fruit and vegetables (>475 g/d) compared with participants with a low total fruit and vegetable consumption (<241 g/d).

A systematic review and meta-analysis of fruit and vegetable intake and incidence of type 2 diabetes included 6 studies, 4 of which provided separate information on the consumption of green leafy vegetables ( 29 ). No significant benefits on incidence of type 2 diabetes were found with increased consumption of vegetables, fruit, or fruit and vegetables combined. The summary estimates showed that greater intake of green leafy vegetables was associated with a 14% reduction in risk of type 2 diabetes ( P = 0.01). Higher intakes of anthocyanins and anthocyanin-rich fruit were associated with a lower risk of type 2 diabetes when data from the Nurses’ Health Study and Health Professionals follow-up cohorts were combined ( 30 ).

Dedoux et al. ( 31 ) conducted a systematic review of the relationship of fruit and vegetable intake with adiposity. They concluded that an inverse relationship between fruit and vegetable intake and adiposity among overweight adults appears weak, and this relationship among children is unclear. They suggested that whether increases in fruits and vegetables in isolation from lower energy intake or increased physical activity will result in declines or slower growth in adiposity remains unclear.

Hamidi et al. ( 32 ) systematically reviewed observational and intervention studies that investigated the effects of fruit and vegetable intake on the incidence of osteoporotic fractures, bone mineral density, and bone turnover markers in women aged ≥45 y. Eight studies were included. There was significant between-study heterogeneity in design, definition, and amount of fruit and vegetable intake, outcomes, analyses, and reporting of results. They concluded that based on the limited evidence, the benefits of fruit and vegetable intake on bone health remain unclear.

Fruit and vegetable consumption and prospective weight change was determined in participants of the European Prospective investigation into Cancer and Nutrition study. The investigators determined the association between baseline consumption and fruit and vegetables and weight change in participants from 10 European countries ( 33 ). Baseline fruit and vegetable intakes were not associated with overall weight change.

The study of vegetables and fruits on human health is complicated by many factors, including their large variety globally, varying dietary patterns, different effects for vegetables compared with fruits, and interactions with other dietary components. However, most Americans in all age-sex groups consume substantially fewer vegetables and fruits than is recommended.

What Is a serving of fruit or vegetable?

What counts as a serving of fruit or vegetable continues to be debated. Although this seems like a simple exercise, government officials and nutritionists do not agree on what counts as a serving of a fruit or vegetable. During the Reagan era, the idea that pickles and ketchup counted as vegetable servings made nutrition policy makers the laughingstock of late night TV hosts. More recent debates on whether French fries or tomato paste on pizza count as vegetables in school lunch have added to the frenzy. Published studies on 3 methods for counting fruits and vegetables in 4th grade students found that different counting methods yielded significantly different tallies of fruit and vegetable intake ( 34 ).

Government agency recommendations for fruits and vegetables also vary ( Table 1 ). There are many disagreements on what counts, especially for juices, starchy vegetables, and legumes. Most of these divisions are based more on philosophy rather than nutrient content. Ruxton et al. ( 35 ) considered whether the protective benefits of fruit and vegetables were dependent upon constituents lacking in juices (fiber) and whether juices affect disease risk when considered separately from fruits and vegetables. They concluded that the view that fruit and vegetable juices are nutritionally inferior to fruits and vegetables in relation to chronic disease risk reduction is unjustified.

Oude Griep et al. ( 28 ) measured the association of fruit and vegetable consumption with 10-y CHD incidence in a population-based study in The Netherlands and whether processing had any affect on these associations. They found that higher consumption of fruit and vegetables, whether consumed raw or processed, protected against CHD incidence.

Health benefits of specific fruits and vegetables

Some fruits and vegetables have been studied separately either in prospective cohort studies or randomized controlled trials. Typically, these fruits or vegetables are of interest because of their phytochemical contents, including polyphenols, phytoestrogens, and antioxidants. Studies in berries were summarized by Basu et al. ( 36 ). Intervention studies found mixed results, with only 2 of 20 trials showing decreases in systolic blood pressure with berry consumption. Results with inflammation markers were equally mixed. Cranberries have been studied more extensively, especially for their role in prevention and treatment of urinary tract infections ( 37 ).

Grapes have also been extensively studied, mostly in response to the French paradox, the finding that the French diet is high in fat but CVD incidence is low. Consumption of red wine has been proposed as a protective mechanism, because grapes are high in antioxidants, namely flavonoids ( 38 ). Grape polyphenols can reduce atherosclerosis by inhibiting LDL oxidation and platelet aggregation, improving endothelial function, lowering blood pressure, reducing inflammation, and activating novel proteins that prevent cell senescence ( 39 ). Despite the promise of grapes and disease prevention, little epidemiologic evidence supports a unique role for grapes in disease prevention or health. A review of apples and apple components and their relationship to human health also suggested many potential mechanisms by which apples could affect health ( 40 ).

Potatoes are a staple vegetable in many parts of the world. Unlike leafy green vegetables, potatoes are rich in starch and provide protein of high biological value ( 41 ). Potatoes are rich in vitamin C and potassium and provide dietary fiber, especially if the skins are consumed. Few prospective studies have examined the relationship between potato consumption and health. Some data from the Nurses’ Health Study suggest that potatoes and French fries are linked to risk of type 2 diabetes in women ( 42 ).

Besides looking at consumption of fruits or vegetables as the endpoint, some studies have examined intake of flavonoids and cardiovascular risk. A recent meta-analysis of randomized controlled trials in this area was conducted ( 43 ). For most of the flavonoids, there was insufficient evidence to draw conclusions about efficacy. Most of the published studies were with either soy or cocoa. The authors suggest that future studies need to be conducted in more flavonoid-rich foods and be of sufficient duration to measure changes in biomarkers. Chong et al. ( 44 ) examined the relationship between fruit polyphenols and CVD risk, particularly human intervention studies that examined platelet function, blood pressure, vascular function, and blood lipids. Not surprisingly, the results were limited and often there was inconsistency in study designs. They noted that the current support to consume a variety of fruits and vegetables daily is consistent with the lack of convincing data that any one fruit or vegetable is of particular importance.

Intake data on phytonutrients concentrated in fruits and vegetables are limited. Murphy et al. ( 45 ) estimated the usual intake of 9 individual phytonutrients in Americans consuming the recommended levels of fruits and vegetables. The energy-adjusted intakes of all phytonutrients other than ellagic acid were higher among those meeting the dietary recommendations for fruit and vegetable intakes in the NHANES 2003–2006 survey. For 5 of the 9 phytonutrients (α-carotene, β-cryptoxanthin, lycopene, hesperetin, and ellagic acid), a single food accounted for ≥64% of the total intake of the phytonutrient.

Do fruits and vegetables affect satiety?

Satiation and satiety are controlled by factors that begin when a food is consumed and continue as it enters the gastrointestinal tract and is digested and absorbed ( 46 ). As food moves down the digestive tract, signals are sent to the brain and gut hormones are produced that affect energy balance in a variety of ways, including slowing gastric emptying, acting as neurotransmitters, and reducing gastrointestinal secretions. These effects are proposed to influence satiety. The terms satiety and satiation are often used differently in the literature and many methods to measure each exist.

The most common study design for satiety studies uses a test preload in which variables of interest are carefully controlled. Generally, participants rate aspects of their appetite sensations, such as fullness or hunger at intervals and then, after a predetermined time interval, a test meal at which energy intake is measured. Longer term studies typically provide foods or drinks of a known composition to be consumed ad libitum and use measures of energy intake and/or appetite ratings as indicators of satiety. Satiety tests are often conducted with liquids where differences in macronutrient content are more easily formulated. However, it is difficult to formulate and blind products that vary greatly in the content of fiber, protein, fat, and carbohydrate.

The measurement of satiety is complicated, because many internal signals also influence appetite, such as bodyweight, age, sex, habitual diet, exercise, and dietary restraint. These acute studies are typically done in laboratory settings where variables can be controlled. Visual analogue scales are usually used to monitor hunger, fullness, and motivation to eat. Studying the effects of one variable in food or drink while keeping others constant is inherently difficult, especially if researchers do not want the differences to be obvious to participants. Adding fiber to foods decreases energy density and often palatability, both of which can affect satiety ( 47 ).

The carbohydrate content of foods and drinks is diverse and includes digestible carbohydrates and fiber. In the 1950s, the glucostatic theory of appetite regulation was developed by Mayer ( 48 ), who hypothesized that blood glucose levels determined appetite, initiating energy intake when low and causing satiety when increased. Glucose levels do affect satiety and thus the intake of energy as carbohydrate must be controlled and balanced in satiety studies.

Fiber includes a wide range of compounds and although fiber generally affects satiety, not all fibers are equally effective in changing satiety ( 47 ). Generally, whole foods that naturally contain fiber are satiating. Flood-Obbagy and Rolls ( 49 ) compared the effect of fruit in different forms on energy intake and satiety at a meal. The results showed that eating an apple reduced lunch energy intake by 15% compared with control. Fullness ratings significantly differed after preload consumption, with apple being the most satiating, followed by applesauce, then apple juice, then the control food. The addition of a pectin fiber to the apple juice did not alter satiety.

Other fibers added to drinks do change satiety. Pelkman et al. ( 50 ) added low doses of a gelling pectin-alginate fiber to drinks and measured satiety. The drinks were consumed twice per day for 7 d and energy intake at the evening meal was recorded. The 2.8-g dose of pectin alginate caused a decrease of 10% in energy intake at the evening meal.

A few studies have been published on the effects of fruits or vegetables and satiety and glucose or insulin response. Haber et al. ( 51 ) conducted a small study ( n = 10) on the depletion and disruption of dietary fiber and effects on satiety, plasma glucose, and serum insulin. When they equalized the rate of ingestion, apple juice was significantly less satisfying than apple puree and puree than apples. Plasma glucose rose to similar levels after all 3 treatments. Serum insulin rose to higher levels after juice and puree than after apples. They suggested that the removal of fiber from food and also its physical disruption can result in faster and easier ingestion, decreased satiety, and disturbed glucose homeostasis. Bolton et al. ( 52 ) compared the responses of whole oranges and whole grapes with juices. The results for oranges were similar to those reported for apples. In contrast, for grapes, the insulin response to the whole fruit was greater than with the grape juice. The authors concluded that insulin and glucose responses depend on both the glucose and fiber contents of the fruit.

The effects of different vegetables, carrots, peas, Brussels sprouts and spinach, on glucose homeostasis and satiety was measured in typical Swedish lunch test meals in 10 participants ( 53 ). The added vegetables contained 4.4 g of dietary fiber. Postprandial blood glucose, plasma insulin, and C-peptide levels were measured at regular intervals until 210 min after consumption. The meal with spinach elicited significantly lower insulin and C-peptide responses than the control meal, but no significant differences in glucose response or satiety were observed. The other vegetables showed no significant effects on glucose and hormonal responses or satiety.

The bioavailability of compounds in fruits and vegetables may be altered by the physical property of the fruit or vegetables, although these interactions are difficult to study in the whole animals ( 54 ). Properties beyond fiber alter physiological properties such as gastric emptying. Willis et al. ( 55 ) fed 2 breakfasts, both containing 10 g of dietary fiber and 410 kcal. The breakfasts differed only in that one was liquid (a fiber-enhanced juice) and the other was solid (oatmeal, blueberries, and apples). Gastric emptying time, as measured by a Smartpill, was 1 h longer with the solid breakfast. The solid meal also decreased hunger more than a liquid meal with added fiber.

Satiety was also affected by the expected changes in a recent study by Brunstrom et al. ( 56 ). In this study, participants were shown the ingredients of a fruit smoothie. One-half were shown a small portion of fruit and one-half were shown a large portion. Participants then assessed the expected satiety of the smoothie and provided appetite ratings before and for 3 h after its consumption. The expected satiety was significantly higher in the “large portion” condition, although both treatments were the same. The authors concluded that beliefs and expectations can have marked effects on satiety and can persist into the inter-meal interval.

Conclusions

Epidemiologic studies support that dietary fiber is linked to less CVD and probably has a role in obesity prevention. Because fruit and vegetable intake is so low in U.S. studies, it is not possible to isolate the effects of any particular fruit or vegetable fiber or category of fruits or vegetable (fresh, processed, starchy, etc.) on health outcomes in these studies. Fiber is most concentrated in dried fruits and cooked vegetables, just because water is removed and fiber concentrated.

Fruits, vegetables, and legumes vary widely in nutrient content so should not be expected to have similar physiological effects. Although dietary guidance is supportive of a more vegetarian eating pattern, including increased servings of fruits and vegetables, the scientific support for these recommendations is mixed in an evidence-based review. Prospective cohort studies find weak support for the protectiveness of fruits and vegetables against chronic diseases, yet intake of fruits and vegetables in U.S. cohorts is low. Additionally, few randomized controlled trials have been published on the addition of fruits and vegetables to the diet and changes in biomarkers or health status. Nutrients in fruits and vegetables, such as dietary fiber, vitamins, minerals, and phytochemicals, including polyphenols, all provide support for the biological plausibility that fruits and vegetables play a role in health.

Food form may play a role in satiety. Fiber added to drinks appears less effective than whole fruits or vegetables in enhancing satiety. Limited studies suggest that whole-fiber foods may slow gastric emptying compared with liquid foods with added fiber.

Both epidemiologic and experimental fiber studies are linked to improved health status. Fiber is an accepted nutrient and a short-fall nutrient, so public health messages to increase fiber consumption are warranted. Intakes of fruits and vegetables are also widely promoted, both for the content of fiber and other nutrients. Whenever possible, the entire fruit or vegetable, i.e., peel and membrane, should be consumed to increase fiber consumption. Satiety studies also suggest that closer to “whole” may have advantages, although the mechanisms for this effectiveness are not known. Fiber is definitely an active component of fruits and vegetables and a reason to continue to support their consumption.

Acknowledgments

Both authors read and approved the final manuscript.

1 Author disclosures: J. L. Slavin and B. Lloyd, no conflicts of interest.

4 Abbreviations used: AI, Adequate Intake; CHD, coronary heart disease; CVD, cardiovascular disease; IOM, Institute of Medicine; TDF, total dietary fiber.

Literature Cited

10 Lines On Vegetables

Engage with educational 10 lines on vegetables. perfect for children’s learning and understanding of different vegetables..

Table of Contents

10 Lines On Vegetables For Class 1

10 lines on vegetables for class 2, 10 lines on vegetables for class 3, 10 lines on vegetables for class 4, 10 lines on vegetables for class 5, 10 lines on vegetables for class 6, our recommendations, frequently asked questions (faqs).

Welcome to Playway Teacher! Today, we’re going to learn 10 Lines on Vegetables . We’re here to help kids, parents, and teachers understand vegetables better.

Vegetables are super important for our health. They come in different colors, shapes, and sizes. Let’s explore more about vegetables together!

Kids, parents, and teachers can find useful information about vegetables here. Students, these lines about vegetables will help you learn in a fun way. Let’s get started on our vegetable journey!

Vegetables come from plants.
They have vitamins and minerals.
Orange carrots help us see well.
Green broccoli builds strong bones.
Red tomatoes are juicy and delicious.
Yellow peppers add sunshine to food.
Purple eggplant has a unique taste.
Peas in pods pop open for fun.
Eat a rainbow of veggies every day!
Happy tummies, healthy you!
Vegetables grow in gardens and farms.
Carrots are orange and crunchy.
Broccoli looks like little trees.
Peas are small and green.
Potatoes can be mashed or fried.
Spinach makes us strong like Popeye.
Tomatoes are red and juicy.
Cucumbers are cool and refreshing.
Lettuce is crunchy in salads.
Onions make us cry when we cut them.
Vegetables provide us with essential nutrients.
Carrots help us see in the dark.
Beans come in different shapes and colors.
Squash can be cooked or baked.
Brussels sprouts are like tiny cabbages.
Asparagus is good for our digestion.
Eggplants can be purple or white.
Zucchinis are often used in pasta dishes.
Sweet potatoes are orange and sweet.
Beets are good for our blood pressure.

Some More Topics

Diverse vegetables nourish our bodies.
Sunlight, water, and soil help them grow.
Colors reflect unique vitamins and minerals.
Beta-carotene in carrots aids night vision.
Iron in spinach strengthens muscles and bones.
Fiber in vegetables keeps us feeling full.
Experiment with raw, cooked, and roasted flavors.
Salads are a colorful and healthy mix.
Planting your own vegetables is a fun learning experience.
Respect food, minimize waste, and enjoy variety!
Essential nutrients in vegetables fuel our bodies.
Photosynthesis transforms sunlight into plant power.
Phytochemicals in colorful vegetables provide health benefits.
Beta-carotene in carrots promotes eye health.
Iron in spinach supports oxygen transport in blood.
Dietary fiber in vegetables aids digestion and gut health.
Culinary creativity allows for diverse vegetable dishes.
Salads are a refreshing and customizable way to eat veggies.
Growing your own vegetables fosters connection with nature.
Sustainable practices minimize food waste and respect resources.
Diverse vegetables contribute to a balanced and nutritious diet.
Photosynthesis in plants converts sunlight into energy and nutrients.
Phytonutrients in colorful vegetables offer antioxidant and anti-inflammatory properties.
Beta-carotene in carrots aids in maintaining healthy vision.
Iron in spinach plays a crucial role in oxygen transportation and energy production.
Dietary fiber in vegetables promotes digestive health and regulates blood sugar levels.
Culinary techniques unlock diverse flavors and textures of vegetables.
Salads provide a versatile platform for exploring various vegetable combinations.
Growing your own vegetables promotes environmental awareness and sustainability.
Minimizing food waste and respecting resources contributes to a healthy planet.

For those interested in 10 Lines on Vegetables , we suggest exploring products aiding in healthy habits. From colorful books on vegetables to interactive games , there’s something for all ages.

As Amazon affiliates, we propose educational toys and tools. These include puzzles, posters, and gardening kits, making vegetable learning fun and engaging.

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Fruits and Vegetables Coloring Book for Kids: Fruits and Vegetable Activity Book for Kids

We hope you found our 10 Lines on Vegetables post informative and engaging. Please take a moment to share it with others who might benefit from it. Don’t forget to like and comment below!

Feel free to browse through our other posts on Playway Teacher for more educational content. Thank you for taking the time to read this post. Your support means a lot to us. Like if you enjoyed it!

Why is it important to include vegetables in our diet?

Vegetables are rich in essential nutrients, vitamins, and fiber, which are vital for maintaining good health, supporting growth, and preventing diseases.

How can I encourage my child to eat more vegetables?

Make vegetables fun by involving children in meal planning and preparation, using creative presentations, and introducing new vegetables gradually to develop their taste buds.

Which vegetables are the most nutritious?

All vegetables offer unique nutritional benefits, but some highly nutritious ones include spinach, kale, broccoli, bell peppers, carrots, and sweet potatoes.

How can I ensure that I’m getting a variety of vegetables in my diet?

Aim to include vegetables from different color groups, such as leafy greens, red and orange vegetables, cruciferous vegetables, and starchy vegetables, to ensure a diverse range of nutrients.

Can vegetables be a good source of protein?

While vegetables generally have smaller amounts of protein compared to animal-based sources, some vegetables like peas, beans, lentils, and broccoli provide a decent amount of plant-based protein.

How should I store vegetables to maintain their freshness?

Most vegetables should be stored in a cool, dry place, such as the refrigerator’s crisper drawer, while some root vegetables like potatoes and onions can be stored in a cool, dark pantry.

Are canned or frozen vegetables as nutritious as fresh ones?

Canned and frozen vegetables can retain their nutritional value, especially if they are minimally processed and don’t contain added sugars or sodium. However, fresh vegetables are ideal when available.

Can I grow my vegetables at home?

Absolutely! Growing vegetables at home, whether in a backyard garden or small containers, is a rewarding and educational experience that allows you to enjoy fresh produce right from your own space.

How can I make vegetables more exciting for picky eaters?

Try different cooking methods such as roasting, grilling, or sautéing to enhance flavors. Experiment with seasonings, spices, and herbs to add variety and make vegetables more appealing.

Are organic vegetables better than conventionally grown ones?

Organic vegetables are grown without synthetic pesticides or fertilizers, but both organic and conventionally grown vegetables can be nutritious. Choose the option that fits your personal preferences and budget.

Was this helpful?

Please note that the information provided here is for educational purposes only. Always verify facts from reliable sources before using them in academic work. Additionally, this post may contain Amazon affiliate links and Google Ads, which means we may earn a small commission if you purchase through these links. This helps support the site at no extra cost to you. Read our full disclosure here .

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Synctech Learn: Helping Students in, Nibandh,10 lines essays

10 lines on vegetables in English - Short essay on Vegetables

Today, we are sharing ten lines essay on vegetables . This article can help the students who are looking for information about vegetables in English . This essay is very simple and easy to remember. The level of this essay is moderate so any students can write on this topic. This article is generally useful for class 1, class 2, and class 3 .

10 lines on vegetables in English

Green vegetables are very important for our health.
Eating green vegetables keep both bodies and mind healthy.
Green vegetables have a great contribution to a balanced diet.
Green vegetables contain many types of vitamins and minerals.
Some vegetables we cook and some we eat them by making a raw salad.
Spinach, beans, peas, tomatoes, okra, Loki, brinjals, carrots, radish, etc., are green vegetables.
There are more than 80 types of vegetables all over the world.
It is most important to have green vegetables in our food.
Doctors advise us to eat green vegetables.
Eating green vegetables increases the immunity of our body.

Children in school, are often asked to write 10 lines about vegetables in English . We help the students to do their homework in an effective way. If you liked this article, then please comment below and tell us how you liked it. We use your comments to further improve our service. We hope you have got some learning on the above subject. You can also visit my YouTube channel that is https://www.youtube.com/synctechlearn. You can also follow us on Facebook https://www.facebook.com/synctechlearn .

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Gardening Joy: Green Delights & Harvest

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Introduction

The versatility of vegetable gardening.

The Delights of Harvest and Consumption

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Gardening Joy: Green Delights & Harvest essay

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Blood sugar fluctuations after eating play an important role in anxiety and depression

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The proverbial “sugar high” that follows the ingestion of a sweet treat is a familiar example of the potentially positive effects of food on mood.

On the flip side, feeling “hangry” – the phenomenon where hunger manifests in the form of anger or irritability – illustrates how what we eat, or don’t eat, can also provoke negative emotions.

The latest research suggests that blood sugar fluctuations are partly responsible for the connection between what we eat and how we feel. Through its effects on our hormones and our nervous system , blood sugar levels can be fuel for anxiety and depression .

Mental health is complex. There are countless social, psychological and biological factors that ultimately determine any one person’s experience. However, numerous randomized controlled trials have demonstrated that diet is one biological factor that can significantly influence risk for symptoms of depression and anxiety, especially in women.

As a family medicine resident with a Ph.D. in nutrition , I have witnessed the fact that antidepressant medications work for some patients but not others. Thus, in my view, mental health treatment strategies should target every risk factor, including nutrition.

The role of the glycemic index

Many of the randomized controlled trials that have proven the link between diet and mental health have tested the Mediterranean diet or a slightly modified version of it . The Mediterranean diet is typically characterized by lots of vegetables – especially dark green, leafy vegetables – fruit, olive oil, whole grains, legumes and nuts, with small amounts of fish, meat and dairy products. One of the many attributes of the Mediterranean diet that may be responsible for its effect on mood is its low glycemic index .

The glycemic index is a system that ranks foods and diets according to their potential to raise blood sugar. Thus, in keeping with the observation that blood sugar fluctuations affect mood, high glycemic index diets that produce drastic spikes in blood sugar have been associated with increased risk for depression and to some extent anxiety.

High glycemic index carbohydrates include white rice, white bread, crackers and baked goods. Therefore, diets high in these foods may increase risk for depression and anxiety. Meanwhile, low glycemic index carbs, such as parboiled rice and al dente pasta, that are more slowly absorbed and produce a smaller blood sugar spike are associated with decreased risk.

A bowl of warm broccoli, chickpea and rice salad with a wooden spoon in it.

How diet affects mood

Many scientific mechanisms have been proposed to explain the connection between diet and mental health. One plausible explanation that links blood sugar fluctuations with mood is its effect on our hormones.

Every time we eat sugar or carbohydrates such as bread, rice, pasta, potatoes and crackers, the resulting rise in blood sugar triggers a cascade of hormones and signaling molecules. One example, dopamine – our brain’s pleasure signal – is the reason we can experience a “sugar high” following the consumption of dessert or baked goods. Dopamine is the body’s way of rewarding us for procuring the calories, or energy, that are necessary for survival.

Insulin is another hormone triggered by carbohydrates and sugar. Insulin’s job is to lower blood sugar levels by escorting the ingested sugar into our cells and tissues so that it can be used for energy. However, when we eat too much sugar, too many carbs, or high glycemic index carbs, the rapid increase in blood sugar prompts a drastic rise in insulin . This can result in blood sugar levels that dip below where they started.

This dip in blood sugar sparks the release of adrenaline and its cousin noradrenaline . Both of these hormones appropriately send glucose into the bloodstream to restore blood sugar to the appropriate level.

However, adrenaline influences more than just blood sugar levels. It also affects how we feel, and its release can manifest as anxiety, fear or aggression . Hence, diet affects mood through its effect on blood sugar levels, which trigger the hormones that dictate how we feel.

Interestingly, the rise in adrenaline that follows sugar and carbohydrate consumption doesn’t happen until four to five hours after eating . Thus, when eating sugar and carbs, dopamine makes us feel good in the short term; but in the long term, adrenaline can make us feel bad.

However, not everyone is equally affected. Identical meals can produce widely varying blood sugar responses in different people, depending on one’s sex , as well as genetics , sedentariness and the gut microbiome .

And it’s important to keep in mind that, as previously mentioned, mental health is complicated. So in certain circumstances, no amount of dietary optimization will overcome the social and psychological factors that may underpin one’s experience.

Nevertheless, a poor diet could certainly make a person’s experience worse and is thus relevant for anyone, especially women, hoping to optimize mental health. Research has shown that women, in particular, are more sensitive to the effects of the glycemic index and diet overall .

Unfortunately, simple solutions, such as swapping sugar for artificial sweeteners , are not an option. Research has shown that among all processed foods, artificial sweeteners and artificially sweetened beverages are most strongly associated with depression.

Optimizing mood with food

The most obvious way to stabilize blood sugar levels is to decrease sugar and carbohydrate intake . However, this is not the only way. Research has proven that simple changes can drastically mitigate volatile blood sugar fluctuations. Some strategies to stabilize blood sugar and optimize mood include:

Make low glycemic index carbohydrates such as parboiled rice, whole grain bread and al dente pasta dietary staples and be mindful of how many high glycemic index carbohydrates you consume. I give my patients this guide to increase their awareness of the glycemic index of various carbohydrates.

Eat carbohydrates earlier in the day such as breakfast or lunchtime, as opposed to later in the day, like dinner or, worse yet, as a nighttime snack. Our hormones follow a circadian rhythm, and carbs eaten earlier in the day produce a smaller blood sugar spike compared with carbs eaten later in the day.

Avoid eating carbohydrates on their own, such as snacking on a box of crackers or downing a bowl of rice. Always strive to combine carbohydrates with proteins such as beans, nuts, meat and fish, or with healthy fats such as olive oil and avocado. The combination of nutrients slows down the digestion of carbohydrates and thereby produces a smaller blood sugar spike.

Eat carbohydrates at the end of the meal, after eating vegetables and protein first. Just changing the order in which foods are eaten can drastically lower the blood sugar spike that comes after .

Eat a salad dressed with olive oil and vinegar prior to eating carbohydrates. The combination of vegetables, acid from the vinegar and fat from the olive oil, all work together to slow carbohydrate absorption and minimize the resultant blood sugar spike.

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Dear Abby: My rude neighbor keeps stealing my vegetables — and bragging about her loot!

Young woman enjoying a healthy vegan salad in her home kitchen

DEAR ABBY: I have a neighbor I truly love. I garden; she does not. Despite my asking her two years ago not to take any of my asparagus, yesterday she mentioned in conversation, “I love your asparagus. Sometimes I pick some for myself.”

Abby, last year I was left with only enough for one meal for myself! How can I say to her, “Stop raiding my food source!”? I live on a limited budget. Many times, I can’t afford to buy vegetables, which she is aware of. I’m very hurt by her behavior. Thank you for any insight you can give. — OUT OF THE GARDEN IN PENNSYLVANIA

DEAR OUT: Sit your light-fingered neighbor down and remind her of some facts of your life. Tell her again that you are on a limited budget and grow vegetables because they have become too expensive for you to buy. Also remind her that you have asked her before not to do what she has been doing, and tell her how hurt you are that she would steal from you. It is the truth, and she needs to hear it. She should be ashamed of herself.

DEAR ABBY: I recently scheduled a last-minute consultation with my doctor that might result in surgery. My husband has a meeting during that time, which isn’t actually necessary, but he feels he needs to attend. I feel he is choosing a non-urgent obligation over my more immediate concerns.

All that said, I am capable of handling what comes my way by myself. I was just hoping for some emotional support from my spouse of 31 years. I have had plenty of that financially, but not emotionally. I’m trying to figure out why he’s not taking my medical issue as seriously as I am. — ON MY OWN IN WASHINGTON

DEAR O.M.O.: What a sad letter. After 31 years, you may have to accept that financial support is all your husband is capable of giving. Because you need emotional support, consider asking a close friend or relative to stay close while you resolve your medical issue. Although it may not be your first choice, it would be the more practical solution.

DEAR ABBY: My father left my older sister and me out of his will. He inherited money, went to an Ivy League university and raised two sets of stepkids. I know he didn’t have a lot left at the end, but what there was went to his third wife.

We had hoped he would help his granddaughters with cars, etc. I wish we had discussed it beforehand so it wouldn’t have spoiled our larger-than-life memories of him. Are we selfish to feel let down? — STILL MISSING DAD IN CALIFORNIA

DEAR STILL MISSING: Your feelings are your feelings. If your father led you to believe your children were in his will, then those feelings are justified. However, if he didn’t do that, you are wrong to have expected him to buy “cars, etc.” for your children. Considering his marital history, his widow may need every penny he left her.

Dear Abby is written by Abigail Van Buren, also known as Jeanne Phillips, and was founded by her mother, Pauline Phillips. Contact Dear Abby at http://www.DearAbby.com or P.O. Box 69440, Los Angeles, CA 90069.

14 Simple Ways To Make Canned Vegetables Taste So Much Better

Canned vegetables are a gift to any time-pressed cook. Instead of having to mess around with washing, chopping, and cooking your veggies, you can just pop open a tin and they're ready to go. As these food products stay fresh for years, you don't even have to worry about them going bad. One thing you do need to worry about, though, is taste. Canned vegetables have a reputation for being bland, vaguely metallic, and limp, and if you're not careful they can drag down your meal. Thankfully, these veggies are as easy to upgrade as they are to prepare, and using the simplest of ingredients and methods you can quickly amp up your side dish.

While canned vegetables are already cooked and ready to eat, giving them a further blast of heat can make them even tastier. Blanching, roasting, or air-frying your canned vegetables can unlock new textures and flavors, and almost make them taste fresh. Canned vegetables are also as easy to season or flavor as their fresh siblings, and by dousing them with fats, herbs, or seasoning mixes you can give them a new lease of life. Most of these upgrades take barely any time, either.

1. Blanch your canned vegetables to freshen them up

There's no getting around it: Canned vegetables can often taste like metal. While this isn't always the case, some varieties can absorb the metallic tones of their containers, leaving you with an ingredient that tastes like sucking pennies. However, if you want to get rid of the canned taste in your canned veggies , all you need to do is blanch them. A quick submersion in boiling hot water can rid your vegetables of any metal flavor notes, warms them up so that they're ready to eat, and also removes any excess sodium.

To blanch your canned vegetables, you'll need to move quickly. It's important to remember that canned veggies are already cooked, so don't want them to spend too long in the hot water — if they do, they'll just become incredibly mushy. Once you drain them from their can, rinse them with some cold water to get rid of any extra saltiness. Then, pop them into a pot of boiling water for a minute or so. Once they've had a chance to boil, drain them into a bowl of ice water. Alternatively, if you're planning on serving them straight away, allow them to steam dry and then pop them onto your plate.

2. Hit them with a little lemon juice

The best improvements are often the ones that are simplest to execute. When it comes to canned vegetables, a big mistake you're making is forgetting that a quick squeeze of lemon juice can improve their flavor enormously. Adding acidity to canned vegetables has two key effects on them: It can add some all-important brightness to your vegetables, while simultaneously reducing their metallic notes.

It's best to add lemon juice just before you're planning on serving your veggies by simply squeezing it over the top. If you don't have any lemons, lime juice is the perfect substitute, bringing that citrusy intensity without being too briny. Light vinegars like rice or white wine vinegar can have a similar effect without imposing too much flavor on the vegetables. While balsamic, red wine, and aged vinegars can also add brightness and can help to successfully mask any metallic notes, they also introduce a lot of extra flavor. If you're using them, make sure that they fit into the overall taste of your dish, or serve your vinegar-coated veggies as a standalone side.

3. Dehydrate them to make a quick snack

Canned vegetables tend to be used in a few key ways: If you aren't tipping them into a stew or a soup, you're popping them onto your plate as a side dish. What fewer people do, however, is dehydrate them — but once you've done this, you'll never turn back. Dehydrating canned veggies to serve as a snack is one of our favorite ways to upgrade them, and you don't even need a dehydrator to do it. You can simply lay out your drained, dried vegetables on a baking sheet lined with some parchment paper, and put them in the oven on a low heat for a few hours.

Having said this, if you're planning on regularly dehydrating vegetables, it's a good idea to invest in a dehydrator. You can find cheaper models relatively easily, and they work far more efficiently than ovens do to dehydrate foods. Because canned vegetables are often pretty salty, you don't even need to add much flavor to them for them to be tasty. If you want to hit them with some extra herbs and spices to amp them up, though, be our guest.

4. Turn them into a chowder

Canned vegetables are a delightfully flexible ingredient, but it's hard to get past their texture. Even the best-quality canned veggies have a somewhat soft texture. Although there are ways to firm them up (like roasting them), we'd encourage you to go in the other direction, blending them to turn them into delicious chowder . This allows you to have all the nutrition and flavor your canned vegetables provide while repurposing them effectively.

To make chowder out of canned vegetables, grab your blender and a few choice ingredients. Pop your veggies into the blender and add a hearty splash of milk or cream to bulk them out before whizzing them together. Canned corn is arguably the best base for a chowder, but you can also experiment with other canned vegetables like carrots or potatoes. Once you have your base, you can then add in any canned vegetables you like (or want to use up), and they'll be enveloped in the creamy, filling liquid. Canned peas, carrots, and green beans all make great ingredients for a canned vegetable chowder. Don't forget to add your favorite proteins, too.

5. Add some spices

Vegetables work particularly well with spices, and canned vegetables are no different. By adding your favorite spices to them, you can completely transform your canned goods into an aromatic, piquant side dish. They're also a great way of aligning your canned vegetables with whatever dish you're serving them with. If you're whipping up a Tex-Mex feast, make a side of spiced canned corn and beans, spiking them with cumin, paprika, and cayenne pepper. If you're serving a biryani, mix some canned vegetables with garam masala.

If you're adding spices, you can use both whole and ground versions. Just bear in mind that whole spices will need a little cooking beforehand to wake up their flavors and prevent them being too harsh. Unless they're already cooked, ground spices benefit from a quick blast of heat too. Sizzle them in a frying pan with some hot oil before pouring the combo over your canned vegetables for immediate flavor. Oh, and don't forget to add a sprinkle of salt to tie everything together.

6. Sauté them in some butter

What's better than butter? In our opinion, nothing — especially when it comes to canned vegetables. Sautéeing canned vegetables in butter is one of the quickest ways to add immediate flavor to them and make them taste luscious and rich. The smoothness of butter enlivens even the mushiest of canned vegetables, highlighting their natural taste notes and adding in loads of creamy flavors. You don't even need to whip out a pan to add it, either. If you're feeling lazy, just decant your canned vegetables into a microwaveable bowl, pop a pat of butter on top, and heat them together until it's melted. Stir, serve, and enjoy.

If your canned vegetables have been packed in brine, it's usually a good idea to go for unsalted butter, otherwise, you risk of the dish being too salty. Don't feel that butter's the only fat you can add, either. Coconut oil, margarine, and even vegetable oil can also give the vegetables loads of richness. If you want to transform your veg even further, you can douse them with a flavored oil. Just don't heat this type of oil up too much, as you'll reduce its flavor.

7. Roast your canned vegetables

Just because your canned vegetables are good to go straight out of the can, doesn't mean you have to eat them that way. Roasting them is an incredible way to introduce enormous extra flavor to your vegetables, while also developing their texture. This method is loved by everyone's favorite home cook Tabitha Brown, who demonstrates over on Instagram how she makes her veggies.

View this post on Instagram A post shared by Tabitha Brown (@iamtabithabrown)

The best thing about roasting canned vegetables is that not only is it a great way to get through your old canned produce, but you can throw virtually any kind into the oven. Brown proves this point by roasting canned garbanzo beans, hearts of palm, and mushrooms together, sprinkling on her favorite seasonings and cooking until golden brown. As the vegetables cook, their exteriors gently crisp up (which is helped by any dry seasonings you've added, and any fat too), while the interiors stay moist. Once they're ready, you can pile them over rice as Brown does, serve them with grilled or barbecued meat, or just eat them straight out of a bowl.

8. Turn canned corn into a crispy snack

Corn is one of the most reliable canned vegetables out there. Canned corn somehow manages to avoid the mushy texture that plagues other canned vegetables, and for the most part it's reliably juicy and taut, holding its own in any dish you add it to. One thing you likely don't expect your corn to be able to do, though, is to be crispy — and we're talking chip-level crispy here, guys. However, the truth is that making crispy canned corn is super easy, and takes just a few ingredients.

The trick is to coat your canned corn in a combination of cornstarch and rice flour before frying it in a generous amount of oil until it's golden-brown on each side. Using this combo of starch and flour develops a light, crispy exterior that's reminiscent of tempura. You should also add a dash of water to turn them into a thick paste to ensure that each piece of corn is fully coated. As for how to flavor your corn, the possibilities are endless. You can add sugar and salt to make it sweet and salty, mix in some spices to make a fiery snack, or sprinkle some nutritional yeast on at the end for a cheesy flavor.

9. Hit them with some fresh herbs

Making canned vegetables taste fresh can be a serious challenge. With fresh herbs, though, you can give them an instant lift. Hitting your fresh herbs with some chopped cilantro, parsley, or chives gives them a vibrant taste that can balance out the flatter flavor of the vegetables and highlight their earthy notes. It also gives your vegetables a burst of greenness, making them look so much more appetizing.

While you can use dried herbs to give your canned vegetables extra flavor, you won't get the same effect. The appeal of fresh herbs is their verdant color and zingy aroma, all of which tie into their flavor. Dried herbs, meanwhile, may have more intensity, but they can also have a slightly metallic taste that somewhat picks up the metallic notes of canned vegetables. Having said this, a pinch of Italian seasoning can offer your vegetables a quick burst of layered flavor without being too overpowering, and it works super well with canned carrots or green beans. Just make sure you don't use too much.

10. Drizzle them in bacon grease

There are lots of different types of fat out there, and most of them will make your canned vegetables taste better. However, once you've upgraded your canned veggies with bacon grease, you'll never look back . By using bacon grease, you can crisp them up and give them a beautifully browned exterior, while also boosting their flavor with a salty, umami, slightly sweet effect. The slick of grease also gives them a richer texture.

You can either use reserved bacon grease or simply add your vegetables to your pan after cooking some bacon. As the bacon sizzles, its fat will render off, giving you a pool of oil that's begging for vegetables to be thrown into. You don't have to stop there, either. Take the bacon you've just cooked and crumble it up before adorning your canned vegetables with it. You'll get even more flavor, and a crunchy topping to boot. As bacon is incredibly salty, it's best to use sodium-free canned vegetables here, so that you're not reaching for a glass of water afterward.

11. Crisp them up in the air fryer

If you're not using your air fryer to cook literally everything, now's the time to start — and you should begin with your canned vegetables. Just like in the oven, canned vegetables fare very well in the air fryer, where they develop a lovely brown outside and a deeper flavor. Using your air fryer allows you to achieve this in barely any time, though, and helps you avoid having to fire up your oven.

There are a few crucial steps you should follow before air frying your canned vegetables . The first is to make sure that your veggies are as dry as possible. While a little extra moisture is no bad thing, it'll prevent your vegetables from gaining a properly golden-brown shade. You'll also likely want to adjust your cooking times slightly, especially if you're using a recipe that's designed for fresh vegetables. As canned vegetables have more moisture (which will have soaked into the vegetable itself, and is difficult to fully get rid of), they'll take a bit more time to dry out enough so that they can crisp up.

12. Sprinkle them with bouillon cubes

Bouillon cubes are good for pretty much everything, guys. You can add them to soup, stew, rice, curry, ground meat — you name it, it'll give it bags of extra flavor in no time. The same is true of canned vegetables, too. Beef, chicken, and vegetable bouillon can easily perk up the flavor of canned veggies, and it's especially good with canned green beans, peas, carrots, and even potatoes.

Using bouillon is simple, and the amount you use (and how you use it) is up to you. If you prefer a lighter flavor, simply dissolve a little bit into a small amount of hot water, before tossing your canned vegetables through the mixture and serving. If you want the taste to be punchier, use more bouillon –- it's as easy as that. You can make things even easier for yourself by crushing up a cube and sprinkling it straight over your hot vegetables. It can be a good idea to use reduced-sodium bouillon if you're doing this, though, so that you're not adding too much salt to your dish.

13. Blend them into an easy dip

Forget your expensive store-bought dip — if you have a can of vegetables sitting in your cupboard, you can have a delicious homemade version in minutes. Canned vegetables are ideal for turning into dips, thanks to being pre-seasoned by being packed in brine and pre-cooked. As a result, there's very little preparation required. You just tip your canned vegetables into the food processor, blend them with your other ingredients, and they're ready to eat.

The possibilities are kinda endless here, too. Sure, you can use your canned chickpeas to whip up an easy hummus — but why don't you also try throwing in some canned beets for a shock-pink color and tart flavor? Alternatively, pop your canned peas into your food processor with a sprig of mint for a springtime dip that goes well with crudités. You can even combine frozen and canned vegetables to make dips that also clear some space in your kitchen. Canned artichokes and frozen spinach make an excellent hot artichoke and spinach dip, that is begging to be piled onto a cracker and munched in front of the TV.

14. Fry them with some fresh vegetables

Canned vegetables don't have to be enjoyed in isolation — but nor do they have to be used in liquid-based meals. When you combine frying canned vegetables with fresh ones, you get the best of both worlds. The fresh kind gives you the crunch factor and earthy flavor that your canned veggies might be missing, while your canned vegetables allow you to use up those tins that have been sitting in the back of the pantry for months.

It's best to fry your canned vegetables with aromatic veggies, like onion, garlic, and ginger. This gives them quick depth and makes them taste much fresher. Going for extra-crunchy vegetables like fresh broccoli can also create a good textural contrast between softer canned veggies. When frying fresh and canned vegetables together, just keep an eye on when you add them. If you add them at the same time as your fresh ones, you risk overcooking them while you wait for the fresh ones to soften.

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November elections take shape: Green Bay-area candidates for state Senate, Assembly, county races

See the new state Senate districts

This map shows Wisconsin state Senate districts under the previous 2022 map on the left, and the new 2024 map on the right. Each district is colored according to whether it leans Democrat , leans Republican , or is a competitive district (within 5%).

Note: The partisan lean of districts is calculated based on voting data from national and local elections from 2016 to 2022. Districts with less than 5% difference in Republican and Democratic votes are considered competitive districts.

Map by Andrew Hahn and Eva Wen / Milwaukee Journal Sentinel

This story was produced as part of the NEW (Northeast Wisconsin) News Lab , a consortium of six news outlets covering northeastern Wisconsin.

The fall elections will feature a heavily contested Republican primary in the 8th Congressional District as well as state legislative races with some candidates looking to represent new districts .

As the deadline to file nomination papers passed on Monday, the November partisan elections took shape.

In the U.S. House race in northeastern Wisconsin, three Republicans are vying to get on the ballot to replace former Rep. Mike Gallagher , R-Green Bay, who resigned in April.

The change in the legislative maps that Gov. Tony Evers signed into law in February has changed some state Senate and Assembly district boundaries, but not the congressional districts.

In addition to presidential, U.S. Senate and House races, all Wisconsin Assembly seats are up for election as well as the even-numbered districts in the state Senate. Some county offices — district attorney, clerk, register of deeds, treasurer — are part of the November partisan elections.

Here is the list of candidates for greater Green Bay. The list will be updated as the Wisconsin Elections Commission verifies valid nomination signatures. The deadline to file nomination papers was 5 p.m. Monday. (i) denotes incumbent.

U.S. HOUSE

8th congressional district.

This race will be on the ballot twice. Once for a special election to fill out Gallagher's term, ending on Jan. 3; the second for a full two-year term ending Jan. 3, 2027.

Democrat: Kristin Lyerly, Ledgeview
Republican: Andre Jacque, De Pere; Roger Roth, Appleton; Tony Wied, De Pere

A Republican primary between Jacque, Roth and Wied will be held Aug. 13. The top vote-getter will be on the ballot for the November general election.

WISCONSIN LEGISLATURE

Senate district 2 .

The 2nd Senate District's boundaries covers Little Chute and a portion of Kaukauna along its southern border and stretches north covering Clintonville, Suamico and Shawano.

Democrat: Kelly Peterson, Lawrence
Republican: Eric Wimberger, Green Bay

Wimberger is currently the incumbent in District 30, but is switching to District 2, where the current incumbent, Sen. Rob Cowles, R-Allouez, is retiring.

District 30

The district covers Green Bay and some of its suburbs.

Democrat: Jamie Wall, Green Bay
Republican: Jim Rafter, Allouez

The new maps placed three senators — Wimberger, Cowles and Jacque — into District 30. Jacque is running for the 8th Congressional District seat and represents the 1st Senate District, which isn't up for election this year. Cowles is retiring, and Wimberger is running for the 2nd Senate District.

See the new state Assembly districts

This map shows Wisconsin state Assembly districts under the previous 2022 map on the left, and the new 2024 map on the right. Each district is colored according to whether it leans Democrat , leans Republican , or is a competitive district (within 5%).

Assembly District 1

The 1st Assembly District covers Door and Kewaunee counties and a small portion of northeastern Brown County.

Democrat: Renee Paplham, town of Carlton

Republican: Joel Kitchens (i), Sturgeon Bay; Milt Swagel, West Kewaunee

Swagel and Kitchens will meet in a primary on Aug. 13.

Editors note: This story was updated to show Swagel is running as a Republican and will face Kitchens in a primary.

Assembly District 2

The 2nd Assembly District includes Kimberly, parts of Kaukauna, Wrightstown, Ledgeview, Denmark, Two Creeks and Francis Creek.

Democrat: Alice Saunders, Kimberly
Republican: Shae Sortwell (i), Two Rivers

Assembly District 4

The 4th Assembly District resembles the old 89th Assembly District, for the most part.

Democrat: Alexia Unertl, Suamico; Jane Benson, Suamico
Republican: David Steffen, Howard; Darwin Behnke, Oconto

Unertl and Benson will meet in a Democratic primary on Aug. 13; Steffen and Behnke will also have a primary.

Behnke's son, Rep. Elijah Behnke, R-Oconto, represented the 89th Assembly District, but was drawn into District 4 with the new maps. However, he plans to run for the 6th Assembly District and move into that district if he wins.

The 5th Assembly District map now includes Seymour.

Democrat: Greg Sampson, Little Chute
Republican: Joy Goeben (i), Hobart

The 6th Assembly covers municipalities on the western edge of Oconto County and areas in Brown, Menominee, Shawano, Outagamie and Waupaca counties.

Democrat: Shirley Hinze, Shawano
Republican: Peter Schmidt (i), Bonduel; Elijah Behnke (i), Oconto

Schmidt and Elijah Behnke will face off in a primary on Aug. 13. Both are incumbents but under the new legislative map, Behnke was drawn out of his current area, District 89.

District 88

The 88th Assembly District includes Green Bay suburbs, losing the University of Wisconsin-Green Bay but gaining De Pere.

Democrat: Christy Welch, De Pere
Republican: Benjamin Franklin, De Pere; Phil Collins, De Pere

Potential primary between Franklin and Collins on Aug. 13.

Incumbent Rep. John Macco, R-Ledgeview, represented the 88th but was drawn out of his district under the new maps and will retire from the Assembly at the end of his term.

District 89

The 89th Assembly District includes Ashwaubenon and west Green Bay.

Democrat: Ryan Spaude, Ashwaubenon
Republican: Patrick Buckley, Green Bay

Under the new maps, the District 89 legislator, incumbent Rep. Elijah Behnke, was drawn into District 4, but is running for reelection in the 6th District.

District 90

The 90th Assembly District now includes UW-Green Bay.

Democrat: Amaad Rivera Wagner, Green Bay
Republican: Jessica Henderson, Green Bay

Incumbent, Rep. Kristina Shelton, D-Green Bay, is not running for reelection.

COUNTY PARTISAN OFFICES

The following Brown County offices are partisan and part of the November election cycle:

District attorney

Republican: David Lasee (i), De Pere

County clerk

Republican: Patrick Moynihan Jr. (i), Ashwaubenon

Register of deeds

Republican: Cheryl Berken (i), Green Bay

Democrat: Dana Vaughan, Green Bay
Republican: Ray Suennen, Howard

Former Treasurer Paul Zeller resigned in December.

Peter Frank is editor of the Green Bay Press-Gazette. He can be reached at [email protected]

This story is part of the NEW (Northeast Wisconsin) News Lab's fifth series, covering issues important to voters in the region. The lab is a local news collaboration in northeastern Wisconsin made up of six news organizations: the Green Bay Press-Gazette, Appleton Post-Crescent, FoxValley365, The Press Times, Wisconsin Public Radio and Wisconsin Watch. The University of Wisconsin-Green Bay’s Journalism Department is an educational partner. Microsoft is providing financial support to the Greater Green Bay Community Foundation and Community Foundation for the Fox Valley Region to fund the initiative. The mission of the lab is to “collaborate to identify and fill information gaps to help residents explore ways to improve their communities and lives — and strengthen democracy.”

To revisit this article, visit My Profile, then View saved stories .

As a Teenager in Europe, I Went to Nudist Beaches All the Time. 30 Years Later, Would the Experience Be the Same?

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In July 2017, I wrote an article about toplessness for Vogue Italia. The director, actor, and political activist Lina Esco had emerged from the world of show business to question public nudity laws in the United States with 2014’s Free the Nipple . Her film took on a life of its own and, thanks to the endorsement from the likes of Miley Cyrus, Cara Delevingne, and Willow Smith, eventually developed into a whole political movement, particularly on social media where the hashtag #FreeTheNipple spread at lightning speed. The same year as that piece, actor Alyssa Milano tweeted “me too” and encouraged others who had been sexually assaulted to do the same, building on the movement activist Tarana Burke had created more than a decade earlier. The rest is history.

In that Vogue article, I chatted with designer Alessandro Michele about a shared memory of our favorite topless beaches of our youth. Anywhere in Italy where water appeared—be it the hard-partying Riviera Romagnola, the traditionally chic Amalfi coast and Sorrento peninsula, the vertiginous cliffs and inlets of Italy’s continuation of the French Côte d’Azur or the towering volcanic rocks of Sicily’s mythological Riviera dei Ciclopi—one was bound to find bodies of all shapes and forms, naturally topless.

In the ’90s, growing up in Italy, naked breasts were everywhere and nobody thought anything about it. “When we look at our childhood photos we recognize those imperfect breasts and those bodies, each with their own story. I think of the ‘un-beauty’ of that time and feel it is actually the ultimate beauty,” Michele told me.

Indeed, I felt the same way. My relationship with toplessness was part of a very democratic cultural status quo. If every woman on the beaches of the Mediterranean—from the sexy girls tanning on the shoreline to the grandmothers eating spaghetti al pomodoro out of Tupperware containers under sun umbrellas—bore equally naked body parts, then somehow we were all on the same team. No hierarchies were established. In general, there was very little naked breast censorship. Free nipples appeared on magazine covers at newsstands, whether tabloids or art and fashion magazines. Breasts were so naturally part of the national conversation and aesthetic that Ilona Staller (also known as Cicciolina) and Moana Pozzi, two porn stars, cofounded a political party called the Love Party. I have a clear memory of my neighbor hanging their party’s banner out his window, featuring a topless Cicciolina winking.

A lot has changed since those days, but also since that initial 2017 piece. There’s been a feminist revolution, a transformation of women’s fashion and gender politics, the absurd overturning of Harvey Weinstein’s 2020 rape conviction in New York, the intensely disturbing overturning of Roe v Wade and the current political battle over reproductive rights radiating from America and far beyond. One way or another, the female body is very much the site of political battles as much as it is of style and fashion tastes. And maybe for this reason naked breasts seem to populate runways and street style a lot more than they do beaches—it’s likely that being naked at a dinner party leaves more of a permanent mark than being naked on a glamorous shore. Naked “dressing” seems to be much more popular than naked “being.” It’s no coincidence that this year Saint Laurent, Chloé, Ferragamo, Tom Ford, Gucci, Ludovic de Saint Sernin, and Valentino all paid homage to sheer dressing in their collections, with lacy dresses, see-through tops, sheer silk hosiery fabric, and close-fitting silk dresses. The majority of Anthony Vaccarello’s fall 2024 collection was mostly transparent. And even off the runway, guests at the Saint Laurent show matched the mood. Olivia Wilde appeared in a stunning see-through dark bodysuit, Georgia May Jagger wore a sheer black halter top, Ebony Riley wore a breathtaking V-neck, and Elsa Hosk went for translucent polka dots.

In some strange way, it feels as if the trends of the ’90s have swapped seats with those of today. When, in 1993, a 19-year-old Kate Moss wore her (now iconic) transparent, bronze-hued Liza Bruce lamé slip dress to Elite Model Agency’s Look of the Year Awards in London, I remember seeing her picture everywhere and feeling in awe of her daring and grace. I loved her simple sexy style, with her otherworldly smile, the hair tied back in a bun. That very slip has remained in the collective unconscious for decades, populating thousands of internet pages, but in remembering that night Moss admitted that the nude look was totally unintentional: “I had no idea why everyone was so excited—in the darkness of Corinne [Day’s] Soho flat, the dress was not see-through!” That’s to say that nude dressing was usually mostly casual and not intellectualized in the context of a larger movement.

But today nudity feels loaded in different ways. In April, actor and author Julia Fox appeared in Los Angeles in a flesh-colored bra that featured hairy hyper-realist prints of breasts and nipples, and matching panties with a print of a sewn-up vagina and the words “closed” on it, as a form of feminist performance art. Breasts , an exhibition curated by Carolina Pasti, recently opened as part of the 60th Venice Biennale at Palazzo Franchetti and showcases works that span from painting and sculpture to photography and film, reflecting on themes of motherhood, empowerment, sexuality, body image, and illness. The show features work by Cindy Sherman, Robert Mapplethorpe, Louise Bourgeois, and an incredible painting by Bernardino Del Signoraccio of Madonna dell’Umiltà, circa 1460-1540. “It was fundamental for me to include a Madonna Lactans from a historical perspective. In this intimate representation, the Virgin reveals one breast while nurturing the child, the organic gesture emphasizing the profound bond between mother and child,” Pasti said when we spoke.

Through her portrayal of breasts, she delves into the delicate balance of strength and vulnerability within the female form. I spoke to Pasti about my recent musings on naked breasts, which she shared in a deep way. I asked her whether she too noticed a disparity between nudity on beaches as opposed to the one on streets and runways, and she agreed. Her main concern today is around censorship. To Pasti, social media is still far too rigid around breast exposure and she plans to discuss this issue through a podcast that she will be launching in September, together with other topics such as motherhood, breastfeeding, sexuality, and breast cancer awareness.

With summer at the door, it was my turn to see just how much of the new reread on transparency would apply to beach life. In the last few years, I noticed those beaches Michele and I reminisced about have grown more conservative and, despite being the daughter of unrepentant nudists and having a long track record of militant topless bathing, I myself have felt a bit more shy lately. Perhaps a woman in her 40s with two children is simply less prone to taking her top off, but my memories of youth are populated by visions of bare-chested mothers surveilling the coasts and shouting after their kids in the water. So when did we stop? And why? When did Michele’s era of “un-beauty” end?

In order to get back in touch with my own naked breasts I decided to revisit the nudist beaches of my youth to see what had changed. On a warm day in May, I researched some local topless beaches around Rome and asked a friend to come with me. Two moms, plus our four children, two girls and two boys of the same ages. “Let’s make an experiment of this and see what happens,” I proposed.

The kids all yawned, but my friend was up for it. These days to go topless, especially on urban beaches, you must visit properties that have an unspoken nudist tradition. One of these in Rome is the natural reserve beach at Capocotta, south of Ostia, but I felt a bit unsure revisiting those sands. In my memory, the Roman nudist beaches often equated to encounters with promiscuous strangers behind the dunes. I didn’t want to expose the kids, so, being that I am now a wise adult, I went ahead and picked a compromise. I found a nude-friendly beach on the banks of the Farfa River, in the rolling Sabina hills.

We piled into my friend’s car and drove out. The kids were all whining about the experiment. “We don’t want to see naked mums!” they complained. “Can’t you just lie and say you went to a nudist beach?”

We parked the car and walked across the medieval fairy-tale woods until we reached the path that ran along the river. All around us were huge trees and gigantic leaves. It had rained a lot recently and the vegetation had grown incredibly. We walked past the remains of a Roman road. The colors all around were bright green, the sky almost fluorescent blue. The kids got sidetracked by the presence of frogs. According to the indications, the beach was about a mile up the river. Halfway down the path, we bumped into a couple of young guys in fanny packs. I scanned them for signs of quintessential nudist attitude, but realized I actually had no idea what that was. I asked if we were headed in the right direction to go to “the beach”. They nodded and gave us a sly smile, which I immediately interpreted as a judgment about us as mothers, and more generally about our age, but I was ready to vindicate bare breasts against ageism.

We reached a small pebbled beach, secluded and bordered by a huge trunk that separated it from the path. A group of girls was there, sharing headphones and listening to music. To my dismay they were all wearing the tops and bottoms of their bikinis. One of them was in a full-piece bathing suit and shorts. “See, they are all wearing bathing suits. Please don’t be the weird mums who don’t.”

At this point, it was a matter of principle. My friend and I decided to take our bathing suits off completely, if only for a moment, and jumped into the river. The boys stayed on the beach with full clothes and shoes on, horrified. The girls went in behind us with their bathing suits. “Are you happy now? my son asked. “Did you prove your point?”

I didn’t really know what my point actually was. I think a part of me wanted to feel entitled to those long-gone decades of naturalism. Whether this was an instinct, or as Pasti said, “an act that was simply tied to the individual freedom of each woman”, it was hard to tell. At this point in history, the two things didn’t seem to cancel each other out—in fact, the opposite. Taking off a bathing suit, at least for my generation who never had to fight for it, had unexpectedly turned into a radical move and maybe I wanted to be part of the new discourse. Also, the chances of me going out in a fully sheer top were slim these days, but on the beach it was different. I would always fight for an authentic topless experience.

After our picnic on the river, we left determined to make our way—and without children—to the beaches of Capocotta. In truth, no part of me actually felt very subversive doing something I had been doing my whole life, but it still felt good. Once a free breast, always a free breast.

This article was originally published on British Vogue .

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Guest Essay

Europe’s Crackdown on Environmental Dissent Is Silencing Voices the World Needs to Hear

An illustration of a person behind bars as flames swirl.

By Christopher Ketcham

Mr. Ketcham is writing a book about direct climate action and citizen rebellion in defense of nature. He is the author of “This Land: How Cowboys, Capitalism, and Corruption Are Ruining the American West.”

A British court last month issued extraordinarily harsh prison sentences to five climate activists convicted of helping to plan a series of road blockades in London. One of the activists, Roger Hallam, 58, a co-founder of the direct action groups Just Stop Oil and Extinction Rebellion, got five years. The others were each sentenced to four years.

Mr. Hallam’s crime wasn’t that he participated in the protest, which snarled London’s major beltway, the M25, during four days in November 2022. He merely gave a 20-minute talk on Zoom, a few days before the event, to explain the tactics of civil disobedience and emphasize its value as society’s failure to curb carbon emissions is increasing the chance of catastrophe within our lifetimes. He also stated during the Zoom call that he thought the action should go forward.

This is only the latest example of a wave of repressive government measures against climate protesters across Europe. The crackdown has come in response to a rise in demonstrations and disruptive tactics such as blocking roads and access to airports, defacing art in museums and interrupting sporting events.

Reflecting growing public frustration with such tactics, Rishi Sunak, the former British prime minister, endorsed this tough approach last year after two climate protesters were sentenced to prison terms of three years and two years and seven months for creating a public nuisance by climbing Queen Elizabeth II bridge in Kent. Forty hours of traffic gridlock followed after authorities closed the crossing.

“Those who break the law should feel the full force of it,” Mr. Sunak asserted , writing on X. “It’s entirely right that selfish protesters intent on causing misery to the hard-working majority face tough sentences. It’s what the public expects and it’s what we’ve delivered.”

But Michel Forst, the United Nations special rapporteur on environmental defenders, sees this crackdown as “a major threat to democracy and human rights,” as he put it in a report in February.

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Health Benefits of Fruits and Vegetables 1

Beate Lloyd

Introduction

Current state of knowledge

Dietary recommendations for fiber

Health benefits of plant intake

Determinants of food choice

Plant foods and health