Blood Sugar/Glucose Metabolism

Unleash the Powerful Health Benefits of Superfruits

In simple terms, a superfruit is a food that contains a condensed serving of vitamins and powerful phyto-nutrients that are beneficial to human health. These foods benefit the immune system in a variety of ways and it has been found that they can even benefit the health of bone marrow. Research is only beginning to uncover some of the significant health benefits of superfruits, which may be why more people are adding these foods to their diets.

What Are Superfruits?

The power of superfruits to boost immunity may help stave off illness and help the body recover faster from injuries by providing the body with antioxidant-rich compounds that are called polyphenols. Polyphenols (flavonoids are just one example) are compounds that are found in many natural plant-based foods, but exist in richer concentrations in superfruits.

These compounds have been found to help the body fight off inflammation, while also acting as antioxidant agents. Research into the functions these compounds serve found that they can increase longevity by 30 percent or more when there’s a consistent high level of polyphenols in the body. To achieve this benefit, researchers recommend a daily intake of polyphenols that’s greater than 500 mg.

What Are the Health Benefits of Superfruits?

In addition to increasing longevity, there are many more benefits of superfruits that you can enjoy by adding these foods to your diet. Here is a short list of some of the health benefits that the polyphenols in these fruits deliver.

Regulate Blood Sugar Levels

While it’s common to experience a spike in your blood sugar levels after eating a meal, adding superfruits to your diet can combat that sudden increase. The polyphenols do this by keeping the body from breaking starch down and transforming it into simple sugars. The polyphenols in superfruits may also help regulate insulin production, so more sugars will be pushed to the cells for use as energy.

Improve Heart Health

The antioxidants that polyphenols contain help to decrease inflammation in the cardiovascular system. Since inflammation is a significant factor in causing heart disease, eating more superfruits may help you maintain a healthier heart. Additionally, researchers have found that polyphenols are effective in regulating healthier blood pressure levels and keeping LDL (bad cholesterol) levels lower. These compounds may also be effective in increasing the body’s HDL (good cholesterol) levels.

Protect Cellular Health

Since the antioxidants in polyphenols are effective in reducing inflammation, they may help protect against unhealthy cell growth. Additional research suggests that a high level of polyphenols in the blood may help prevent cancer cells from developing. Even after cancer cells have developed, test-tube research has suggested that polyphenols may help prohibit unhealthy cell growth.

Boost Digestion

If you have digestive problems, eating superfruits may help resolve those problems. This is because polyphenols also promote healthier gut bacteria, which is essential to proper digestion. A higher level of polyphenols has been linked to more diverse growth of beneficial bacteria in the gut microbiome, so peptic ulcers, inflammatory bowel disease and similar conditions may be alleviated.

Improve Cognitive Functioning

In a recent study, older adults who had experienced memory loss and difficulties in concentrating on complex tasks were given polyphenol-rich grape juice. By the end of the study, those seniors drinking the grape juice experienced improved memory and better mental focus. There’s also evidence that polyphenols can support oxygen-rich blood flow to the brain in seniors.

What Are Some of the Most Powerful Superfruits?

If you’re unsure about adding superfruits to your meal plan for each day, taking a supplement can help you boost the polyphenols in your blood supply. Resverchron is a high-quality daily supplement that incorporates the nutrients and beneficial compounds found in a broad range of superfruits. Adding this supplement to your daily routine can help you get that healthy boost even on days when you may not eat as healthily as you plan.

Here is a short list of some of the most powerful superfruits:

Plums: These fruits are known to help stave off metabolic disorders and cardiovascular-related health problems.

Cherries: While there are a few different types of cherries, they have all been shown effective in reducing the risks of degenerative diseases in seniors.

Blackberries: Regularly eating these berries can help reduce the risks of degenerative disorders that affect the brain.

Strawberries: The strawberry is one of the most powerful superfruits available, because of all it can do for human health. The polyphenols in this fruit reduce the risks of developing unhealthy cell growth, heart disease, inflammation and metabolic syndrome.

Apples: The polyphenols in this fruit have been credited for extending longevity by as much as 12 percent.

Peaches: This superfruit is effective in reducing the risks of metabolic syndrome, which is common in those suffering from obesity. Peaches may also help reduce risks to your cardiovascular health.

Nectarines: Eating more nectarines will help boost your immune system due to the high content of polyphenols that they deliver.

In general, eating more plant-based fruits will expose you to a greater supply of vitamins, nutrients and other beneficial compounds. Eating more natural foods will help you live a healthier life for longer, but adding some of these superfruits to your daily routine may give you an even bigger health boost.

As research continues, we may find that polyphenols provide even more health benefits, but changing your diet now can help reduce your risks of developing many of the common health hazards mentioned here.

How Your Diet Affects Sleep and Mental Health

Feb 13 by Ewcopywriting

The National Sleep Foundation estimates that roughly 40 percent of Americans experience some difficulty sleeping each year. In addition to affecting physical conditions, such as heart health and diabetes, a lack of sufficient sleep is also known to affect mental health, instigating depression and anxiety. In new studies, a focus on nutrition has suggested that diet affects sleep and mental health in some important ways.

New Research Finds That Diet Affects Sleep

In a recent study, conducted at New York’s Columbia University, it was found that refined carbohydrates contributed toward insomnia in women aged 50 and over. Insomnia was especially common when the refined carbohydrates had high sugar content.

The 53,069 subjects participating in the study were all women, aged 50 through 79 and had all experienced some degree of insomnia. The researchers examined how they experienced insomnia and compared the episodes to the quality of their diets.

In short, they found that the women were more likely to have difficulty getting quality sleep when they ate more refined carbs. In particular, white rice, white bread and added sugars interfered with their sleep cycles. Those who drank more soda on a daily basis also suffered from insomnia more frequently.

The researchers believe the mechanism behind this relationship between refined carbs and sleeplessness has to do with a spike in blood sugar levels. As the carbs that are consumed increase the level of sugar in the blood, insulin is released to move that sugar into the cells for consumption. As a result of the sudden drop in blood sugar levels, hormones like cortisol and adrenaline are released. These hormones interfere with the sleep cycle, preventing the individual from falling asleep, or staying asleep.

Nutrition and Mental Health

In another recent study, researchers looked at how dietary choices affect mental health. We already know that the quality of our diet affects mood by determining the health of the bacteria in our guts, the hormones our bodies release and the neurotransmitters in our brains. In this recent study, researchers hoped to pinpoint more specific ways in which diet affects mental health and the risk of mental illnesses.

The study, which was conducted at Sweden’s University of Gothenburg, found that a diet poor in nutrients was linked to a worsening of mood disorders. Specifically, depression and anxiety grew more severe in individuals who weren’t getting a sufficient supply of vitamins and nutrients through their dietary choices.

The study also revealed that a Mediterranean diet appeared to be the best for ensuring mental health is protected. One important way this type of diet benefits people is by protecting against vitamin B-12 deficiency. Vitamin B-12 deficiency can cause a number of adverse effects, such as fatigue, problems with memory recall and lethargy. Prolonged B-12 deficiencies can also contribute to the development of psychosis and manic episodes. Vitamin B-12 is commonly found in beef, sardines, tuna and trout.

Your level of vitamin D is also an important concern, especially for older adults. If you’re not getting enough sunlight each day, it’s likely that you have a deficiency, since the sun is the primary source of vitamin D. Increasing your exposure to the sun, or taking vitamin D supplements, can help you improve cognitive functioning by enhancing memory, attention and concentration. It can also reduce the depressive episodes an individual is likely to experience.

While both studies indicate that nutrition does play an important role in how well we sleep and in our mental health, more research is needed. Future studies can help confirm links between refined carbs and insomnia, while other research can help verify whether a plant-heavy diet will provide the brain with the nutrients it needs to operate more efficiently. In the meantime, reducing your intake of refined carbs while making more nutritious food choices can only help you.

Tips for Cutting Back on Carbs and Increasing Nutrient Intake

Ditch the Soft Drinks

You should avoid sugary drinks as much as possible, because these are the worst culprits for added sugar and refined carbs. There are 38 grams of carbs in a 12-ounce can of soda, while sweetened iced tea contains up to 36 grams. Switching to unsweetened beverages is easier when you add some lemon or lime to the mixture.

Choose Bread Wisely

White bread is another major source of carbs, so you should try to eliminate it completely from your home. Instead, choose rye or whole grain breads as a healthier option. Even when you do switch to whole grains, be aware that they still contain a fair amount of carbs, so eat these products sparingly.

Take a Daily Supplement

In addition to eliminating poor dietary choices, you will also want to ensure your body is getting a full range of vitamins and nutrients. Supplements like Vitachron offer a broad selection of vitamins and minerals in a single dose, helping you to balance out the nutrients you get from your healthier diet. This can help you meet your nutritional requirements every day, even when you splurge on the weekend.

Choose By Color

When you go shopping, try to pick up fruits and vegetables according to their colors and get as many different colors as possible. This will help you maximize the number of vitamins and nutrients you’re naturally consuming. It will also help you enjoy variety without resorting to unhealthy foods.

Exploring the Beneficial Effects of Melatonin

Jan 24 by Ewcopywriting

Melatonin is a hormone best known for its role in preparing the brain for sleep. Due to its effectiveness in this respect, it’s the primary ingredient in many sleep supplements. Outside of the United States and Canada, melatonin-based formulas are only available with a doctor’s prescription. While some argue that using melatonin for sleep isn’t always effective, people suffering from insomnia find that it can help them sleep better in most cases. We already know that there are many positive effects of melatonin, but new research is still uncovering more benefits provided by this amazing hormone.

What is Melatonin?

To understand melatonin and its effect on the body, it’s important to first understand how and why it’s produced. Our bodies rely on a biological clock to function, known as our circadian rhythm. Among the other bodily functions it regulates, the circadian rhythm helps the brain differentiate between wakefulness and sleep. This is a process that relies on the changes between light and dark. As the sun goes down and the sky gets darker, the brain recognizes that it’s soon nearing time for sleep and releases melatonin to promote drowsiness.

Unfortunately for those who work irregular shifts, melatonin production is inhibited during the day, which is why it’s harder to get to sleep in the mornings and afternoons. People who follow irregular sleep schedules experience insomnia and other sleep disorders more commonly because the production of melatonin has been interrupted. This is also why a sleep formula containing melatonin can be more effective for those who work these types of schedules. Their bodies need that extra boost of melatonin during the day, when their brains won’t naturally produce the hormone in sufficient quantities.

What are the Positive Effects of Melatonin?

There have been multiple studies on the effects that melatonin has on the body, leading to the discovery that it can do more than just help you get a good night’s sleep. One of the surprising effects of melatonin is that it can help alleviate the symptoms of jet lag. A study that started in 2010 and lasted for four years looked at the effects that melatonin had on 142 travelers. In that study, researchers found that subjects who were given melatonin supplements experienced less severe jet lag symptoms than travelers who were given a placebo. Those taking the supplement experienced more restful sleep, reduced instances of daytime tiredness and fewer digestion problems.

Melatonin was also found to help people suffering from delayed sleep-wake phase disorder, or DSWPD. This is a condition in which the individual can’t fall asleep until 2:00 a.m. or later and end up sleeping well into the afternoon. Including a 2016 study of 52 subjects, research has found that taking melatonin supplements at the right time in the evening helped people with DSWPD to fall asleep earlier. They also fell asleep faster, taking an average of 22 minutes to nod off.

A 2015 research project looked at 774 patients and found melatonin was also effective in reducing anxiety prior to surgery. Many people suffer severe bouts of anxiety just before undergoing a surgical procedure, but taking a melatonin supplement seemed to alleviate those emotions. While it wasn’t clear whether or not melatonin was effective in treating post-surgery anxiety, it was found to be just as effective as anti-anxiety medications in treating pre-surgery anxiety.

Research into the positive benefits of melatonin is ongoing. Current and future studies are looking into the hormone’s effect on cancer symptoms, high blood pressure, diabetes, neurodegenerative diseases and intestinal illnesses.

How Can You Get More Melatonin Naturally?

Take a Supplement

As the previously cited studies show, a melatonin supplement can help you maintain adequate levels of melatonin when you need it most. A high-quality melatonin supplement can be beneficial because a single dose contains a sufficient amount of melatonin to help you get the restful sleep you need. Additionally, certain time-controlled melatonin formulas ensure the melatonin will have the best possible effect on your sleep cycle.

Get More Daylight

Sunlight is beneficial in controlled exposure, because its rays encourage vitamin D production in the body. Additionally, exposing yourself to natural daylight will help regulate your circadian rhythm. The sun’s rays help promote the production of serotonin, which the brain needs to produce more melatonin. In this way, getting more sunlight in the mornings promotes more efficient melatonin production in the evenings.

Turn Off Your Electronic Devices

Most people don’t realize the harm they’re doing when they use their smartphone or tablet just before bed. The blue light that these screens give off disrupts the circadian rhythm, preventing the brain from producing sufficient levels of melatonin. Doctors recommend shutting off all electronic devices at least one hour before your bedtime to give the brain enough time to adjust. This will ensure the hormone will be properly released as you near your bedtime.

Eat Melatonin-Rich Foods

There are certain foods that promote the production of melatonin, so you should consider adding these foods to your diet to ensure you’ll sleep better. Some melatonin-rich foods include asparagus, corn, cucumbers, olives, nuts and seeds. Barley and rolled oats are also helpful in promoting melatonin production.

Sleep on Your Back

This position is a popular yoga pose that’s commonly called the corpse pose, because it helps the body reach a deeper state of relaxation. As you lay on your back and breathe deeply, the brain will begin releasing a higher concentration of melatonin. This is why many people find it easier to fall asleep in this position.

Researchers Determine What Causes Diabetes

Jan 11 by Ewcopywriting

Your body’s cells use sugar, or glucose, for energy. When you consume foods or beverages that contain sugar, a hormone called insulin pushes the sugar, or blood glucose, from the bloodstream to the various cells in your body. Once this occurs, the cells use the sugar as fuel, allowing them to function as they should. However in someone with type 2 diabetes, the cells don’t respond to insulin as well as they used to. As a result, glucose levels continue to build up in the blood and the cells are deprived of the fuel they need to function. New research focused on exactly what causes diabetes and, in doing so, may have found a method for reversing the condition.

Diabetes Risk Factors

There are many factors that can increase your risk of developing type 2 diabetes. While childhood diabetes is a little more rare, it is occurring more frequently among children who are overweight or obese. Inactivity also increases the risk of developing the condition in children and adults. Research has also found that hypertension and high cholesterol levels increase the risks of developing diabetes as you age.

In a new study, it was also found that consuming ultra-processed foods — packaged foods that contain high amounts of additives and preservatives — also compounds the risk of type 2 diabetes. In this study, conducted at the University of Paris Epidemiology and Statistics Research Center, researchers looked at how consuming ultra-processed foods affected the risk of developing diabetes. The study included 21,800 male participants and 82,907 women, and examined their dietary habits and health conditions over the course of a decade.

Measuring the amount of ultra-processed foods consumed by each subject on a daily basis, the team did confirm a link to a heightened risk for type 2 diabetes. While they couldn’t say exactly which additives caused the increased risk, the researchers noted that certain additives, such as carrageenan, have been previously found to inhibit the processing of blood glucose. Other ingredients may contribute to the diabetes risk by increasing the body’s insulin tolerance, or by inhibiting the production of insulin. The study’s authors recommended limiting the consumption of ultra-processed foods to a minimum as a means of reducing the risk of developing diabetes.

Symptoms of Diabetes

If you suspect you have type 2 diabetes, or if you possess one or more of the risk factors previously discussed, you should consult your doctor immediately. This is especially true if you have observed any of the most common symptoms of the condition, which are listed below:

increased thirst, accompanied by frequent urination
increased appetite
unexplained weight loss
fatigue
blurred vision
sores or injuries that take longer to heal

New Research Uncovers What Causes Diabetes

Today, there are 422 million people living with diabetes throughout the world and 90 percent of those people suffer from type 2 diabetes. These numbers continue to grow year after year and, since there is no cure at this time, much research is focused on discovering what causes diabetes. While previous research has emphasized that it’s possible to manage diabetes by living a healthier lifestyle, a recent clinical study discovered that one lifestyle change may actually reverse the condition. Specifically, the study found that losing a significant amount of weight could reverse the development of type 2 diabetes.

In the Diabetes Remission Clinical Trial (DiRECT), led by Professor Roy Taylor, researchers theorized that type 2 diabetes was instigated by too much fat production in the liver. The higher amounts of fat promote insulin resistance and blood glucose production, creating an ongoing cycle in which there’s too much glucose in the blood for the body to use. Once the fat begins affecting the pancreas, the beta-cells contained within it, which are responsible for producing insulin, are harmed.

Professor Taylor suggests that losing a significant amount of weight will reduce the fat content in the liver and pancreas. As a result, the body will be better able to produce insulin and process sugar in the blood. Maintaining a healthy weight can help the body reverse type 2 diabetes in this way.

Natural Ways to Prevent Type 2 Diabetes

While there is still not a cure for type 2 diabetes, there are many actions you can take to help keep the condition from developing. The methods of prevention listed here can also be used to manage the condition if you have already been diagnosed with diabetes.

Increase Physical Activity

While losing weight may help you reverse type 2 diabetes, continuing your exercise plan once you have achieved a healthy weight is equally important. While you should get a minimum of 30 minutes of moderate- to high-intensity physical activity each day, doing more will be beneficial. If you engage in different activities that help you burn calories and build muscle, you’ll see better results in a faster amount of time.

Adopt a Healthier Diet

Eliminating sugar as much as possible from your diet and reducing your intake of carbs will also help you prevent the development of the disease. Since sugar and carbohydrates contribute to high blood glucose levels, this is an important step in both preventing and managing type 2 diabetes. Additionally, eating more plant-based foods will help you feel satisfied without building more fat.

Take a Supplement

Now that we know more about what vitamins and nutrients positively impact the processing of blood glucose, it’s easier to obtain those beneficial compounds. Dietary supplements like Diabetichron, are engineered to provide the nutrients our bodies need to process sugar more efficiently. Improved insulin production and glucose processing will help your cells thrive and your organs function more efficiently.

Drink More Water

There are a couple of ways that drinking more water will help prevent or manage type 2 diabetes. First, water will help you maintain a fuller feeling, so you’ll be less tempted to snack on ultra-processed foods and drink fewer sugary beverages. Second, the water will dilute your blood supply, making it easier to process glucose. This means your body will need to produce less insulin and the insulin it does produce will be used more efficiently.

The Best Time to Take Omega-3 for Optimum Effectiveness

Sep 19 by Ewcopywriting

Supplementing with omega-3 fatty acids is one of the most salient health trends of the past decade. Physicians are increasingly recommending these oily supplements for a variety of purposes, from helping to maintain healthy cholesterol levels within normal ranges to combating the physical effects of aging. But when is the best time to take omega-3 supplements?

Most people who take these supplements believe that they can be taken at any time of day without a dramatic difference in effect. A new study suggests that this may not be the case. Could the time of day that you take your omega-3 supplement make a dramatic difference in its effects?

Benefits of Omega-3 Fatty Acid Supplements

It is almost impossible to read the latest health news without learning about the benefits of omega-3 fatty acids. These oils, which are found naturally in fish, flaxseed and a variety of other sources, have been found in studies to have a variety of health benefits. These include:

• reducing the chances of having a heart attack or other life-threatening cardiac event
• protecting cellular health, particularly in the breasts, lungs, colon and prostate
• helping to maintain healthy levels of cholesterol and other blood lipids that increase cardiac risk
• treating metabolic syndrome, including type 2 diabetes
• protecting against insulin resistance and helping to maintain healthy blood glucose levels
• preserving healthy vision while reducing the risk of blindness and other vision loss
• encouraging brain growth and development both in pregnancy and in the first several years of life
• protecting against inflammation, especially long-term inflammation that can lead to tissue damage
• promoting optimal mental health and mood and soothing anxiety
• reducing the effects of ADHD in children and adults with this disorder
• offering benefits in cases of Alzheimer’s disease and other types of dementia

It is clear that taking an omega-3 supplement can have many physical and mental benefits. However, we are still learning how to maximize these effects.

When is the Best Time to Take Omega-3 Supplements?

According to new research, taking omega-3 fatty acids at certain times of day may increase their proven health benefits. For most health concerns, the best time to take omega-3 is at night. Taking these supplements at night will maximize their effects on inflammation, pain and cardiovascular health because night is when these pathways are most active. If you are taking a supplement for arthritic pain or to help maintain healthy cholesterol levels within normal ranges, night time is the period when your omega-3 supplement will produce optimal effects.

In addition, taking these supplements at night may minimize their side effects. “Fishy burps” and a fishy taste in the mouth are the two most complained-about side effects of these supplements. Many find that they do not notice these symptoms when they take the supplements just before retiring to bed in the evening.

For most people, taking omega-3 fatty acids at night will have the most beneficial effects on health with the fewest side effects. However, there are exceptions to this rule. Omega-3 fatty acids are absorbed best when eaten with other high-fat foods. If your fattiest meal is not in the evening, you may want to take your supplements at another time to increase the proportion that is absorbed.

The Circadian Rhythm and Medications

Omega-3 fatty acids are not the only supplements or medications for which timing can make a difference. Research has found that taking other medications and supplements at certain times of the day can increase their health benefits while reducing side effects and other unwanted factors.

For example, blood pressure medications usually work best when they are taken at night, just before bedtime. Studies have found that people who take this type of medication in the evening have a one-third lower risk of having heart attacks and strokes compared to patients who take their medications in the morning. Medications for heartburn similarly appear to work much more effectively when taken in the evening.

Part of this phenomenon is due to the circadian rhythm of disease. Every disease, and even every organ in the body, has a time of day when there is more risk. Heart attacks and strokes, for example, are more likely to occur in the early morning hours when cortisol is high. Taking medications several hours before this time ensures that there will be plenty of active ingredient in your bloodstream at the time when your body is most vulnerable.

Is an Omega-3 Supplement Right for You?

An omega-3 fatty acid supplement is not right for everyone; there are certain people who should talk to their doctor about whether this oily pill should have a permanent place in their medicine cabinet. If you do not regularly eat fatty fish or high omega-3 plant oils, you may want to consider taking a supplement. This essential fatty acid is simply too essential to completely do without.

In addition, you should consider taking an omega-3 supplement if you are concerned about any of the health concerns omega-3 can benefit. People who suffer from osteoarthritis or heart disease, for example, should talk to their doctors about whether this supplement is right for them.

The Western diet is low in fish oils and other healthy fats. However, the science is clear: People need omega-3 oils to thrive. Because they are extremely safe and have few possible side effects, adding one of these supplements to your regimen (and taking it at night!) will likely be a net positive for your well-being.

Study Shows Fruits and Veggies Reduce Death Risk

Jul 31 by Ewcopywriting

Fruits and vegetables are essential sources of the fiber, nutrients and vitamins that our bodies need to thrive. We already know that a healthy plant-based diet can help us maintain healthy blood pressure, improve digestion and reduce our risks of developing certain types of cancer. Now, a new study suggests that fruits and veggies reduce death risk. More specifically, consuming a sufficient amount of each may help stave off heart disease.

Study Finds Fruits And Veggies Reduce Death Risk From Heart Disease

Recently, a group of researchers analyzing records from a past Harvard University health study concluded that fruits and veggies reduce death risk from heart disease. These researchers estimate that by eating five or more servings of fruits and vegetables on a daily basis, the risk of developing heart disease may be decreased by up to 20 percent. Surprisingly, eating as much as three servings of fruits and veggies daily did not produce these same health benefits.

By way of comparison, let’s look at the guidelines set out by the U.S. Department of Agriculture defining the minimum number of servings of fruits and vegetables people should eat each day. For fruits, a minimum of one-and-a-half to two cups of fresh fruit is recommended. In addition, it is recommended that each individual eat between two to three cups of veggies each day. The CDC (Centers for Disease Control) supports these guidelines, but reports that only one in 10 people meet these standards.

A separate study published earlier this year found that eating an insufficient amount of fruits and vegetables could be blamed for as many as one in seven heart-related deaths. The same report also posited that eating too few vegetables may be responsible for one in every 12 heart disease deaths. What’s more, the researchers determined that poor fruit intake was even more deadly than low vegetable intake. While eating an insufficient amount of vegetables caused close to one million deaths from cardiovascular disease, there were two million cardiovascular-related deaths attributed to low fruit consumption.

Victoria Miller, who co-authored the study, said these results shine a light on the need for greater nutrition education. She suggested that more community campaigns are needed to encourage populations to eat more fruits and vegetables.

More Research Highlights the Importance of a Plant-Based Diet

Another study, based out of Jinan, China, confirmed the crucial role that fruits and vegetables play in protecting against cardiovascular disease and cancer. This study was aimed at determining the long-term health consequences of eating a poor diet that lacked sufficient amounts of fruits and vegetables. The study involved reviewing the health records and dietary habits of 833,234 subjects and re-evaluating them with follow-up examinations between four and 26 years later.

As the subjects were contacted for follow-up exams, it was found that there had been a total of 56,423 deaths within the time frame of the study. Of those deaths, 11,512 of them could be attributed to cardiovascular disease, while 16,817 deaths resulted from various types of cancer.

The researchers determined that a higher consumption of fruits and vegetables was a contributing factor to a lower risk of premature death from all causes. This study also confirmed that five servings of fruits and vegetables per day is the ideal dietary requirement to achieve these health benefits. Fewer servings per day didn’t positively impact the health of the individuals, while eating more than five servings of fruits and veggies daily didn’t seem to increase the health benefits.

The Health Benefits of Eating More Fruits and Vegetables

While reducing your risk of developing cardiovascular disease and cancer are important reasons to increase your intake of fruits and veggies, they’re not the only benefits to your health these foods can provide. Eating more fruits and vegetables has also been credited with the amazing benefits listed below.

Hypertension

If you have been diagnosed with high blood pressure, eating more fruits and vegetables can help you alleviate the condition. In one study, participants were asked to adopt a diet that consisted of plenty of fruits and vegetables, low-fat dairy and eliminated or reduced the amount of saturated fat. As a result, systolic blood pressure was lowered by an average of 11 mm Hg, while diastolic blood pressure dropped by about 6 mm Hg.

Type 2 Diabetes

Currently, there is only limited research looking into the effects of eating fresh fruits on the development and treatment of diabetes. We already know that drinking fruit juice, which has high amounts of added sugar, is hazardous to those with diabetes and those at risk of developing the disease. However, some new research has found that eating fresh fruit, such as apples, blueberries and grapes, actually lowers the risk of developing type 2 diabetes. While fruit juices and fruits preserved in cans are likely to raise the risks of developing diabetes, eating leafy green vegetables and fresh fruit seems to lower those risks for both men and women.

Irritable Bowel Syndrome

Fruits and vegetables are excellent sources of fiber, which is essential to a healthy digestive system. As fiber is processed, it absorbs the water and moisture in the intestinal tract and this can help alleviate the symptoms of irritable bowel syndrome. Additionally, more fiber will help the individual experience more frequent bowel movements, so issues with constipation and diverticulosis can be avoided.

Vision Problems

Finally, eating more fruits and vegetables will help keep your eyes in good condition. Typically, people develop cataracts and macular degeneration as they reach their senior years, but increasing the amount of plant-based foods you consume can reduce those risks. In particular, zeaxanthin and lutein, which are nutrients that give fruits and vegetables their bright colors, are especially effective in reducing the risks of developing cataracts.