Poor diets cause millions of deaths

Poor diets are responsible for 11 million deaths around the globe every year. In the European Union as of 2019, more than half of adults are overweight or obese. The most recent statistics from 2019 show that 60.2% of men were overweight, while the rate for women was 45.7%. According to data from the Centers for Disease Control and Prevention (CDC), more than 70% of U.S. adults aged 20 and older are either overweight or obese. Along with other lifestyle factors such as lack of regular exercise and tobacco smoking, the typical Western diet is literally killing us.

We consume too many calories and eat too much fat, salt and sugar. This is due to the excessive intake of high-sodium processed foods and sugary drinks that are readily available. Additionally, intake of meat, dairy products and eggs is high. The link between processed meat and cancer has been proven, furthermore processed meat has been officially classified as carcinogenic by World Health Organization.

Not only is the food we eat leading to a steep rise of diet-related illnesses such as obesity, cancer and cardiovascular diseases it’s also what we are not eating that contributes to this widespread health crisis. The Westernised diet is typically lacking dietary fibre, whole grains and fruits and vegetables.

The benefits of eating the rainbow

Fruits and vegetables contain secondary plant compounds called phytonutrients which give them their distinctive colours. The term “eat the rainbow” refers to consuming a wide variety of different-coloured fruits and vegetables in your diet. By following this simple tip, you can gain maximum nutritional benefits for your body and health.

Fruits and vegetables should make up about half of your daily food intake. A good rule of thumb is to eat 3 servings of vegetables and 2 servings of fruit per day (with a serving being roughly a handful).

An easy way to vary the fruit and vegetables in your meals is to eat seasonally and not be afraid to experiment with the more exotic and strange-looking items in your grocery store. Dark, leafy green vegetables such as spinach and kale are rich in folate and magnesium, so make sure you eat these regularly throughout the year.

“Vegetables and fruits are an important part of a healthy diet, and variety is as important as quantity.”

Harvard School of Public Health

Fruits and vegetables reduce your risk of chronic illness

A diet high in fruits and vegetables can help protect you from several illnesses including cancer, diabetes and heart disease. Consuming a variety of fruits and vegetables keeps your metabolic systems in check and lowers your risk of developing chronic illness.

Fruits and vegetables are good for us because they provide many vitamins and minerals our bodies need to stay healthy. They contain secondary plant compounds such as polyphenols which regulate inflammation and protect against the development of disease. The beneficial nutrients found in fruits and vegetables, therefore, can keep you, your heart and your gut healthy.

Each fruit or vegetable has different amounts and types of nutrients, so variety is key to ensure you get the mix of nutrients your body needs. By adding colourful fruits and vegetables to your daily meals, and by varying the types that you eat, you will lower your risk of heart disease and stroke.

Dietary fibre and your gut microbiome

Fruits and veggies are rich in dietary fibre which is only present in plant-based produce (whole grains, nuts, seeds and legumes also provide dietary fibre). Dietary fibre aids digestion, promotes regular bowel movements and is essential for the health of our gut microbiota. The human microbiome is made up of communities of bacteria, viruses and fungi that live in and on our bodies. One such community lives in our digestive tract (the gut microbiome) and is as unique to each one of us as our fingerprint. Changes in the balance of this community have direct impacts on our health and our behaviour.

Modern science is only just starting to understand this delicate ecosystem. As well as regulating our bowel movements, our gut microbiota plays a huge role in our overall health and well-being. One thing that is already becoming apparent is that the food we eat either feeds the good or the bad bacteria. A healthy gut is fed by a decent supply of vitamins, nutrients and fibre. An unhealthy gut is fed by too much sugar, excess red meat and alcohol.

Take-away message

Eating a variety of fruits and vegetables is essential for overall health. They provide a wide range of nutrients, including vitamins, minerals, and antioxidants, which support various bodily functions and help reduce the risk of chronic diseases. Fruits and vegetables are also rich in dietary fibre, which aids digestion and promotes a feeling of fullness. Additionally, their high water content helps keep the body hydrated. Incorporating plenty of fruits and vegetables into your diet can contribute to weight management and support a healthy gut microbiome. Aim for a colourful assortment of fruits and vegetables daily to optimize your health.

There are hundreds of varieties of vegetables and fruit to try out and many ways to prepare, cook and integrate these delicious, nutritious and healthful ingredients into your meals. If you’re used to viewing vegetables as sides that accompany meat or fish, change your perspective and make them the star of your plate. Mushrooms can be prepared as an alternative to meat, cauliflower can replace rice and a mix of seasonal vegetables can be added to stews, curries or soups for a hearty meal year-round.