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The five-a-day campaign is to motivate people to eat at least five portions of fruits and vegetables a day. Fruits and vegetables contain essential vitamins, fibers, and minerals, which are vital to a healthy diet. It has been proven by various research studies that eating at least five portions of fruits and vegetables each day could help to prevent almost 20% of deaths from heart disease and cancers. The public is unaware of the significance of eating fruits and vegetables every day. Hence, The Centers for Disease Control and Prevention (CDC) and the UK government has embarked on the five-a-day campaign for public awareness to help control lifestyle-related disease      

Role of fruits and vegetables in prevention of disease.

Fruits and vegetables can reduce the risk of coronary heart disease and may help in the prevention of serious risk events such as heart attack. The high content of fiber in fruits and vegetables helps in less absorption of fats from the intestine. Fruits contain plenty of antioxidants, which help to prevent heart diseases. Lower calories in fruits and vegetables may help to reduce weight. The vitamins and minerals present in fruits and vegetables can help to prevent cancer and other lifestyle-related diseases such as obesity, hypertension, diabetes, and coronary heart disease..

Five important fruits to be taken every day for good health

Apple: It contains quercetin, an antioxidant that can help to prevent harmful oxygen molecules from damaging cells. It also contains pectin that controls bad cholesterol (Low-Density Lipoprotein-LDL) level, which is unhealthy for the heart. So, intake of at least one apple every day is good for the heart & health.

Banana: Banana is a major source of instant energy because it contains fructose. It contains potassium that controls blood pressure. It also controls the excess production of Low-Density Lipoprotein (LDL) cholesterol and prevents heart disease.

Orange: It is a good source of Vitamin C and fiber. It also contains hesperidin, an antioxidant that reduces the cholesterol level and prevents heart diseases, keeps hair, nails and skin healthy and also keeps our gums healthy.

Papaya: It is an excellent source of Vitamin C, Vitamin E, and Vitamin A. It is also good for the skin, eyes, and the digestive system. Research also shows that papaya helps in the prevention of cancer.

Aloe Vera Juice: It is the richest source of vitamins, minerals, amino acids, enzymes, polysaccharide, and fatty acids. It lowers the risk of heart disease, boosts the immune system, improves digestion and is also good for the skin and other vital organs such as the kidneys.

Five essential vegetables to be taken every day for good health

Onions: It contains flavonoids called quercetin that prevents coronary heart disease by reducing the LDL cholesterol. It also contains a sulphur compound that regulates normal blood pressure and triglyceride for better heart health.  

Garlic: It reduces the chances of hypertension, heart disease, and stroke. It contains allicin, a compound that is good for the liver. It also boosts our immune system and helps us fight against common cold and flu, controls blood pressure, and detoxifies our body.       

Tomatoes: It contains lycopene, an antioxidant good for health. It is a rich source of Vitamin C, Vitamin A, and Potassium, which helps in the prevention of eye diseases and hypertension. It is also good for the bones and teeth. It enhances the immune system and acts as an anti-cancer agent.

Potatoes: One baked potato has a high content of potassium that maintains blood pressure. The iron, phosphorous, calcium, magnesium, and zinc in potatoes all help the body to build and maintain bone structure and strength. Iron and zinc play crucial roles in the production and maturation of collagen, which is good for our ligaments and protect our joints. Potatoes contain folate. Folate plays a role in DNA synthesis and repair, and so it prevents many types of cancer cells from forming. Fiber intake from potatoes is allied with lowered risk of colorectal cancer.

Soya bean:  It is a good source of protein and fibers that maintain blood glucose and cholesterol level in the body. Soya bean is also a good replacement for fish, meat, eggs, etc. and helps in the development of muscles.

Broccoli: It is a good source of beta-carotene, sulforaphane, vitamin C, calcium, and folate. Broccoli is good for cancer prevention and allergy, maintain good bone, skin, eye, and heart health.

Bitter gourd: Its natural hypoglycemic action property acts as a remedy for diabetes. It contains insulin-like peptides, charantin and alkaloids that controls blood sugar. It also has blood purifying property and helpful for patients suffering from piles and keep digestive tract healthy. It contains cellulose and help in controlling deposition of LDL cholesterol (bad) cholesterol.

Fenugreek:  It has a strong modulating effect on blood lipid levels and can reduce the risk of heart disease. It is good for diabetic patients, breastfeeding mothers, minimizes menopause symptoms, constipation, kidney problem and helps in prevention of colon cancer.

Spinach: It is the powerhouse of the vegetable kingdom. Its rich, dark color comes from the multiple phytochemicals, vitamins, iron, and folate. It is good to improve eyesight, provides neurological benefits, controls blood pressure, strengthens muscles, helps in bone mineralization, reduces the risk of cataracts, protect skin, and prevents from cancer.

Bottle gourd: It contains vitamins, folates, calcium, iron, zinc, sodium, potassium, and magnesium. Bottle gourd is good for better digestion and helps to reduce weight. It helps in skin protection from patches, dark circle, and acne. Bottle gourd lowers body temperature, treats urinary tract infections, manage stress and good for the heart.

Eventus Helping Hand

Eventus advises to take up the 5 a day challenge and consume 5 portions of fruits and vegetables every day. Eventus provides the access to the best healthcare professionals at www.eventuslife.com who can guide us regarding nutrition required for our body and growth. We also help to locate the nearest chemists who can provide with the prescribed nutrition supplements in just one click.

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