The Basics: Fruits and Veggies

Ok, let’s start with the basics, fruits and veggies. I am always amazed at how many people eat almost none of these daily. Even the Canadian Food Guide recommends 5 to 10 servings every single day. Most of my patients are consuming 2 or 3, so there is a large deficiency in volume that is the standard daily intake. I think 10 to 12 is where you should be. Why? because every study that is done with fruits and veggies shows that higher levels in your diet are good for the prevention and treatment of so many diseases and conditions that I see in my practice on a regular basis.

The Basics: Fruits and Veggies – The Studies

What studies show that fruits and veggies do make a difference, I can hear you saying, well here are just a few that relate to Cancer, the number one killer in Canada and Dementia, the fastest growing condition for ageing adults. And yes these are peer-reviewed, journal published, scientifically based studies. So start adding more fruits and veggies to your daily diet today!

Published journals on the value of fruits and veggies

Anticancer properties of antioxidants in fruits and veggies: Current Medicinal Chemistry 2011 Apr 26.

Anticancer Antioxidant Regulatory Functions of Phytochemicals. Matés JM, Segura JA, Alonso FJ, Márquez J. Source: Department of Biología Molecular y Bioquímica, Facultad de Ciencias, Campus de Teatinos, Universidad de Málaga, 29071 Málaga, Spain. Current Pharmacological Biotechnology 2011 Apr 5.

Biological Activity of Carotenoids: its Implications in Cancer Risk and Prevention. Chatterjee M, Janarthan M, Chatterjee M. Source: Chemical Carcinogenesis and Chemoprevention Laboratory, Division of Biochemistry, Department of Pharmaceutical Technology, Jadavpur University, Kolkata – 700 032, India.

Journal of Environmental Science and Health; Environmental Carcinogenesis Ecotoxicol Review 2011 Jan;29(1):1-31. Dietary flavonoids as cancer prevention agents. Yao H, Xu W, Shi X, Zhang Z. Source: Department of Stomatology, First Affiliated Hospital, College of Medicine, Zhejiang University, Hangzhou, Zhejiang, China. Japan Journal of Clinical Oncology 2011 Mar 19.

Lung Cancer Risk and Consumption of Vegetables and Fruit: An Evaluation Based on a Systematic Review of Epidemiological Evidence from Japan.  Source Department of Preventive Medicine, Nagoya University Graduate School of Medicine, Nagoya.

The studies for prevention of Dementia: Published: 11 January 2013. Fruit, vegetables and prevention of cognitive decline or dementia: A systematic review of cohort studies M. Loef & Harald Walach

The journal of nutrition, health & ageing volume 16, pages 626–630. This was an analysis of 125 published studies on fruit and veggies and their relation to dementia.

Dr. David Manning, ND

Naturopathic Doctor

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About the Author

Dr. Manning integrates the mind-body-spirit connection into his philosophy of health to create an overall positive approach for his Naturopathic Care and Counselling practice. His unique program is based on his analysis of the best way to treat that client’s unique problems. He develops this analysis during his initial consultation, during which he understands and assesses the individual client’s condition.

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