A diet rich in all kinds of fruits and vegetables is a way to obtain important nutrients that most people do not get in sufficient amounts.
Eating more fruits and vegetables can reduce the risk of stroke. According to a new study published in the journal Stroke, which has analysed twenty other studies (six from the United States, eight from Europe and six from Asia) published over the past nineteen years to evaluate the effects of the intake of fruits and vegetables in reducing the risk of stroke worldwide, and which counted with the participation of 760,629 men and women who suffered 16,981 strokes; has determined that every 200 grams of fruit consumed reduce the risk of stroke by 32%, while every 200 grams of vegetables consumed daily reduce the risk by 11%.
"Healthy eating habits and lifestyle are essential to reduce the risk of cardiovascular and cerebrovascular disease," says Yan Qu, lead study author and professor at the Faculty of Medicine, University of Qingdao, China. He stated that "a diet rich in fruits and vegetables is highly recommended, because it allows for the macronutrient, micronutrient and fibre needs to be covered without an extra energy intake." Macronutrients (carbohydrates, proteins and fats) provide calories or energy, and our body needs small amounts of micronutrients such as vitamins and minerals.
The benefits of eating fruits and vegetables are well known: lower blood pressure, improved microvascular functions, and positive effects on the body mass index, waist circumference, cholesterol levels and oxidative stress.
Five a day
Data from this study confirm one fact: in countries of low and medium income there is a low consumption of fruits and vegetables. And, according to the World Health Organization (WHO), increasing fruit and vegetable consumption to 600 grams per day could reduce the number of cases of ischemic stroke by 19% worldwide.
In countries like China, stroke is the leading cause of death, with an estimated 1.7 million people deceased in 2010.
It is recommended to consume four to five servings of fruit and vegetables every day as part of a 2,000 calories diet. This is the best way to get the important nutrients that most people do not get in sufficient amounts, including vitamins, minerals and fibre. Fruit and vegetables are also naturally low in saturated fat.
