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What Happens To Your Body Without Proper Fruits And Vegetables?

It will all rely on how many fruits and vegetables you get every day to preserve your optimal health and longevity.

What Happens To Your Body Without Proper Fruits And Vegetables?

It will all rely on how many fruits and vegetables you get every day to preserve your optimal health and longevity. If you skip your mind over the famous "five a day" slogans and "eat the rainbow," you may not get enough fruits and vegetables.

In addition, according to the Centers for Disease Control and Prevention ( CDC), only one in every 10 adults in the United States eats enough food.

Not being a downer, but in more ways than one, this may be significantly affecting your health. Here's what's really happening to your body when you don't eat enough vegetables and fruit.

Your Weight May Go Up

Let's just get this one out of the way: failing to eat enough fruits and vegetables could be the reason you can't lose weight or the reason you've seen your weight creeping over time.

Behind that are a few explanations. When you consume more fruits and vegetables, there is less room for other unhealthy foods in your diet (think: the potato chips alongside your lunch or those brownie bites late at night). Also, fruits and vegetables are high in fiber and water, and low in calories, ensuring that they keep you full without giving you extra calories.

Having the recommended amount (or more) of fruit and vegetables per day is associated with a reduced risk of being overweight — and growing dietary fruits and vegetables is associated with weight loss, according to Nutrients research in November 2018.

Your Stomach Might Well Be Out Of Balance

The secret, if you are trying to better your health, is a balanced stomach.

A good diversity, or an increased number and type of bacteria in your body, is important to maintaining a healthy immune system. According to the Harvard T. H. Chan School of Public Health, fiber appears to be the number one factor influencing gut diversity. Fiber, which is a carb found in plant foods (aka fruit and vegetables), helps prevent harmful bacteria from developing in the gut.

And what does it mean for your gut not to consume enough produce? Without these plant foods in your diet, you do not have the healthiest gut per Harvard T. H. Chan School of Public Health, which may make you more vulnerable to illness.

Moreover, people who eat less than 10 plant foods a week had less intestinal diversity than those who consumed 30 or more per American Gut study in May 2018: an open forum for research into microbiome.

It Is Associated With Increased Risk Of Type 2 Diabetes

Type 2 diabetes progression occurs over time. It is caused by a multitude of issues within the body but a recent study published in the BMJ in July 2020 found that those with the highest vitamin C levels in the body had the lowest risk of developing type 2 diabetes.

Although this does not mean cause and effect, the relationship is fairly obvious for us to go ahead and hit orange. Fruit and vegetables are rich in vitamin C — finding a single one without any C is pretty hard — so cultivating is a good bet if you're trying to get more of that essential nutrient.

Consuming more fruits and vegetables helps to keep the weight down and also helps prevent type 2 diabetes from growing. According to the BMJ study, fruits and vegetables are also high in fiber which helps to regulate blood sugar. Eating high-vitamin C foods, such as fruits and vegetables, often prevents you from consuming certain foods rich in added sugars, which is not good for your blood sugar.

Although research uses vitamin C as a marker, it is the type of food that gives you vitamin C that is supposed to the risk of type 2 diabetes rather than the vitamin itself. This means the trick may not be to pop a vitamin C supplement — the strength is in the food itself.

Your Health Of Your Heart Can Suffer

According to the CDC, heart disease is the number one cause of death in the United States for men and women in most racial and ethnic groupings. There are also risk factors that you can not modify for heart diseases, such as age and genetics. There are also those things that can be changed — including your diet.

According to the December 2018 report in the International Journal of Molecular Sciences, work indicates that a diet rich in plant foods, such as fruits and vegetables, is associated with a decreased risk for heart disease. Fruits and veggies contain special nutrients called phytochemicals which help to reduce overall body inflammation.

A diet rich in sodium, refined foods, and added sugars, on the flip side, promotes inflammation in the body. According to the December 2018 report, fruits and vegetables help combat chronic inflammation and are therefore related to helping prevent cardiovascular disease.

It Can Create Havoc On Your Skin

Improving your skin tone can be as simple as adding more fruits and vegetables to your daily diet. The effect of chomping down regularly on the health of the skin on fruits and vegetables brings the full circle of all previously mentioned. Not only the climate affects your skin's health but also what you put in your body.

You nourish your skin literally from the inside out. A December 2018 study in Nutrients reported a 47 percent rise in the risk of developing seborrheic dermatitis — red, scaly patches on the skin — in women adopting a usually low fruit and vegetable Western diet. Increasing the number of fruit people eat has been associated with a reduced risk of 25 percent.

Vitamin C is a potent antioxidant that is essential to collagen production in the skin. And having enough vitamin C in the body may help protect the skin against ultraviolet ( UV) damage, according to the Linus Pauling Institute of Oregon State University.

Having enough C is particularly important as you get older, as aging in your skin causes a gradual depletion of the vitamin. Moreover, according to a March 2020 study in Nutrients, vitamin A and water are also involved in keeping the skin youthful. Numerous fruits and vegetables contain all vitamins: bell peppers, cantaloupe, watermelon, oranges, and kale.

Now, Here's How To Get More Vegetables And Fruits

If most people don't get enough vegetables and fruits, what does that mean for you?

The Nutrition and Dietetics Academy says you can take at least 2 cups of fruit and 2.5 cups of vegetables every day. New, frozen, dry, and can all count for your servings of fruit and vegetables. If you are picking dried fruit, keep the serving sizes to 1/4 cup. And if you want canned, select low- or no-sodium vegetables and look for juice-packed fruit, not strong sirop.

Here are a few simpler ways to incorporate more vegetables and fruits into your diet:

  1. Eat organic dipped fruits and vegetables, such as nut butter, yogurt wraps, guacamole, or hummus.
  2. Eat vegetarian dinners twice a week, at least.
  3. Apply extra spinach to soups or canned tomatoes.
  4. Start your day with a fruit-and-greens smoothie (add protein powder for improved satiety).
  5. Experience spicing up your product with these six fruit and veggie seasonings.

Quick Tip

Giving some advice about your diet can also be very helpful. Look for a licensed dietitian in your region who will look at what you eat and see if you need to make any improvements based on your current state of health.

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YourFitnessRink - Fitness and Health Matters: What Happens To Your Body Without Proper Fruits And Vegetables?
What Happens To Your Body Without Proper Fruits And Vegetables?
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