The Benefits of Eating Fruits & Vegetables

The Benefits of Eating Fruits & Vegetables

By: Heather Hallberg | Intern

 

There are many benefits to eating fruits and vegetables. In this blog you will see the benefits of eating by color, what nutrients each fruit and vegetable contain, in season fruits and vegetables for winter, and how to pick out the freshest fruits and vegetables available.  MyPlate is available to help recognize the five different food groups and how much of each food group an individual should eat. My plate recommends filling half or more of your plate with fruits and vegetables. Fruits and vegetables, whether cooked, fresh, frozen, canned, or as 100% fruit or vegetable juices all count as a serving. Females ages 19-30 should consume approximately 2 cups of fruit and 2 ½ cups of vegetables a day. Males between the ages of 19-30 should consume approximately 2 cups of fruit and 3 cups of vegetables each day. The daily amounts will differ depending on your calorie needs. Consider eating a variety of colors. Listed below are examples and benefits of each color. MyPlate recommends women ages 19-30 consume 1 ½ cups of dark green, 5 ½ cups red and orange, 1 ½ beans and peas, 5 cups starchy, and 4 cups of other vegetables per week. For men ages 19-30, MyPlate recommends 2 cups dark green, 6 cups red and orange, 2 cups beans and peas, 6 cups starchy vegetables, and 5 cups of other vegetables per week. Visit choosemyplate.gov for more healthy eating tips.

Benefits of Eating by Color

Color	Foods	Benefits
Red	Tomatoes, watermelon, guava	Lycopene: antioxidants that remove potentially damaging cells from the body
Orange	Carrots, yams, mangos, pumpkins	Beta-carotene: builds/enhances immune system
Yellow-orange	Oranges, lemons, papayas, peaches	Vitamin C: detoxes harmful substances
Green	Spinach, kale, collards	Folate: builds healthy cells
Green-white	Broccoli, brussels sprouts, cabbage	Indoles, lutein: eliminate carcinogens
White-green	Garlic, onions, chives, asparagus	Allyl sulfides: destroy cancer cells
Blue	Blueberries, plums	Anthocyanins: destroy free radicals
Red-purple	Grapes, berries	Resveratrol: decrease estrogen
Brown	Whole Grains, legumes	Fiber: makes consistent with other cells

 

 

What’s in a Fruit and Vegetable

There are many nutrients available in fruits and vegetables. The chart below lists some fruits and vegetables, the unique nutrients in them, and the function of these nutrients.  

 

Fruit/Vegetable	What it contains	How it helps the body
Apple	Vitamin C, E, A, B1, B2, pectin, calcium, iron, potassium, phosphorus, flavonoids, & boron	Increase bone density Increase mental alertness Lowers cholesterol Aids in diabetes management Increase teeth & gum health Aids in digestion
Orange	Vitamin C, A, B-complex Good source of beta carotene, calcium, folate, potassium, magnesium, amino acids & pectin	Immune booster Maintains skin health and is essential for vision Helps control heart rate and blood pressure
Pineapple	Vitamin A, C , B6	Aids digestion Good for joints & muscles Improves circulation Good for memory and mood
Cranberries	Vitamins C, A, calcium, iron, folate, magnesium & manganese	Has diuretic and antiseptic properties Aids digestion & removes fat from lymphatic system Promotes cardiovascular health
Peach	Vitamins A, B’s, C, niacin, riboflavin, iron, carotenes, lutein, flavonoids, lycopene & boron	Prevents against heart disease Promotes circulation Regulates digestion and bowel movements
Cherries	Vitamins C, A, B; has double the iron, calcium, magnesium, & potassium than an orange	Good for vision & immune system growth Enhances memory function Lowers risk of heart disease Anti-fungal properties
Papaya	Vitamins A, E, C, B-complex, carotenes, flavonoids, folate, potassium, magnesium & pantothenic acid	Protects DNA from free-radicals Stimulates tissue recovery Healthful for colon health Anti-inflammatory Boosts immune system Good for lungs & regulates blood sugar
Spinach	More calcium than milk, vitamin K, E, A, C, iron, folate, lutein, potassium	Good for the heart & liver Protects against cancer, age-related macular degeneration Builds bone density
Carrots	Best beta carotene source, vitamins A, E, niacin, B12, potassium	Lowers cholesterol Cleanses blood cell walls Fights infection, cancer, and aging diseases: stroke & hearts attacks Promotes eye-health
Cabbage	High levels of calcium, iron, iodine, potassium, sulfur, phosphorus, vitamin A, B’s, C, E, K, & folic acid	Detoxifies the body Relieves constipation Good for stomach & digestive tract Boosts immune system
Broccoli	High in calcium and vitamins C which aids in iron absorption, essential folic acid, potassium, & beta carotene	Anti-inflammatory properties Good for nervous system repair and function Balances blood sugar levels and pH levels Prevents cataract development Combats osteoporosis Reduces cholesterol
Tomatoes	Contains lycopene, vitamin A, thiamine, C, E, K, calcium, iron, phosphorus & potassium	Protects against prostate cancer Prevents blood clots Regulates blood sugars
Parsley	Contains calcium, vitamins K, A, C, iron, folate, & beta-carotene	Anti-inflammatory properties Boosts immune system Lowers blood pressure
Kale	Contains magnesium, calcium, potassium, iron, manganese & phosphorus, vitamins B’s, A, K, E, beta-carotene, lutein, &  iron	Removes toxins, crucial for cell replication Has anti-inflammatory agents

 

 

 

In-season Fruits and Vegetables for Winter

It’s important to know which fruits and vegetables are in-season to get the freshest, most nutrient dense foods you can find.  In-season produce will also be cheaper, so eat up! However, there are a lot of fruits and vegetables that are available all year long! To get more information about what is currently in-season, visit fruitsandveggiesmorematters.org The following are some of the produce in season for winter: Brussels sprouts, Buttercup squash, Chestnuts, Clementine, Collard Greens, Dates, Grapefruit Kale, Kiwi, Leeks, Mandarin Oranges, Passion Fruit, Pear, Pomegranate, Sweet Potatoes, Tangerines, and Turnips.

 

How to Pick Popular Produce for Maximum Nutrients

 

When visiting the grocery store, it is important to keep in mind that picking out the freshest produce will maximize health benefits by providing the most vitamins and minerals. However, some nutrients are lost during the long road from the farm to your plate. Trust your senses, smell and touch, when you are choosing fruits and vegetables and you will enjoy all the delicious health benefits fresh produce has to offer. Below are some helpful tips on how to pick out some of the most popular fruits and vegetables. Try a local farmer’s market during the summer and early fall months for “right off the vine” freshness. Also, look for locally grown produce in your grocery store as well.

 

Fruit	Signs they are fresh
Cantaloupe	Delicate Aroma; yellow-tinged skin; thick texture on the rind; no stem
Cherries	Average to large size; smooth, shiny surface; new looking stems
Grapes	Tender and plump; firmly attached to the stem; green grapes may have a slight amber blush
Peaches	Plump; firm, with a slight cushion; white or yellow color with a red blush
Oranges	Heavy; firm, smooth texture
Watermelon	Cream-colored underside; symmetrical shape
Asparagus	Straight, green stalks; closed tips
Bell Peppers	Thick; bright; glossy skin; firm
Broccoli	Firm; deep green color; closed florets
Carrots	Bright orange; smooth; firm
Green beans	Long pods; straight; firm; crisp
Onions	Dry; papery; smooth skim; small necks
Potatoes (white)	Firm; oval shape; smooth
Tomatoes	Plump; rich overall red color; slight cushion; smooth

 

Sleep Hygiene

By: Alex Salem | Intern 

We survived midterms and finals are right around the corner. With homework, projects, and social obligations, it is easy to put sleep on the back burner. Sleep is important in order for the mind and body to restore itself. Getting good sleep leads to better memorization, better grades, and better wellbeing.

Eating a bigger meal closer to bedtime isn’t a bad idea…. Myth

Fact- Eating junk food late at night can causes problems that interfere with sleep. Junk food can cause stomach pain, inflammation, heartburn and cause you to have digestion issues throughout the night.  If you need a midnight snack, some healthier food choices would include: yogurt, fruits, vegetables, crackers, and whole grain cereal. Try to keep it as light as possible.

If I get 5 to 6 hours of sleep, I will be fine…. Myth

Fact- It is important especially college students to get 7-9 hours of sleep a night.  This ensures the body has adequate time to restore itself. During sleep, a process called memory consolidation occurs.  When this occurs, your brain takes everything you have learned that day and sorts, processes, and stores it. If you are having trouble reaching 7-9 hours of sleep a night, try to practice better time management, planning, and prioritizing. Sleep should be a priority! Getting enough sleep is important. If you still cannot get enough sleep, contact the Health Education Resource Center or Health Service to receive information on possible sleep disorders such as sleep apnea, insomnia, sleep walking, narcolepsy, and restless leg syndrome. Getting enough sleep is very important for your body and mind to function at its best. 

I can pull an all-nighter and make up the sleep I lost the following day…. Myth

Fact- Lost sleep cannot be regained. Once you lose sleep, it is gone. Sleeping in later the next day will not offer you many benefits.  Instead, it will interrupt your sleep patterns and leave you feeling groggy.  It is important to get enough sleep every night so the body is rested and refreshed for the next day.

Long naps are always a great idea…. Myth

Fact- Taking a long nap and/or taking a nap later in the day is not beneficial. Naps should be earlier in the day and around 20-30 minutes. If you take a longer nap, your body will think you are going to bed for the night and will go into REM sleep. For example if someone takes a nap longer than 30 minutes then the body will sleep longer and the person will start to dream in this case rem sleep. You will feel groggy when you interrupt your body from REM sleep after only a couple of hours. If you nap for 20-30 minutes, you will wake up with increased alertness, memory retention, and energy.

Tips for Consistent, High Quality Sleep:

1. Turn off electronic devices. Avoid social media and Netflix when you are tired.
2. Create a relaxing sleep environment.
3. Avoid alcohol, caffeine, and smoking before bed. These activities can cause restless sleep.
4. Do not exercise at least 2 hours before bed. Exercising will increase your heart rate and body temperature. Your body will be more alert if you exercise at night and will cause you not to sleep. 

For more information about sleep contact the Health Education Resource Center at 217-581-7786 or email herc-hlthpromo@eiu.edu
Resources:National Sleep Foundation. (2011). Myths and Facts. http://www.sleepfoundation.org/sleep-facts-information/myths-and-facts

Centers for Disease Control and Prevention. (2015). Sleep and sleep disorders. http://www.cdc.gov/sleep/index.html
Health Education Resource Center. (2015). Sleep health. http://www.eiu.edu/herc/sleep.php

Alcohol On College Campuses

By: Fedney Delphonse | Intern

With EIU's homecoming right around the corner, we would like to stress how important it is to stay safe if you choose to consume alcohol. 

Serving Sizes
When it comes to serving sizes, an average alcoholic beverage tends to have around 13.7 grams or 0./6 ounces of alcohol.  This would break down into:

• 12 ounces of beer 
• 5 ounces of wine 
• 1.5 ounces of hard liquor 

The same amount of alcohol is consumed for each type of drink listed above. A 12-ounce beer, 5-ounce glass of wine, or 1.5-ounce shot of liquor will affect a person in the same way. The type of alcoholic drink is not important, the amount of alcohol is.

Important to remember:
When drinking a mixed drink, it is easy to over-pour. As stated above, a standard drink size for liquor is 1.5 ounces. This includes liquor in a shot or mixed drink.  Also, if you are consuming jungle juice or a different drink made in a bulk, it is almost impossible to know the alcohol content of your drink. Be aware that one 12 ounce cup of jungle juice may be equivalent to 4-8 drinks! 

The same amount of alcohol is consumed for each type of drink listed above. A 12-ounce beer, 5-ounce glass of wine, or 1.5-ounce shot of liquor will affect a person in the same way. The type of alcoholic drink is not important, the amount of alcohol is.

With the knowledge of what a standard drink size is, you are better informed as to how much you are drinking, which can help cut down on the chances of over drinking. 

While choosing to drink is a risk in itself, there are many other protective behaviors that people can choose in order to make sure they are enjoying their nights out without putting themselves at more risk.

• Pace yourself! 
• Have a sober driver nearby when drinking. Just leave your keys at home. 
• Eat before you drink. Eating high-protein foods like cheeses and meats will slow
  down the absorption rate so the alcohol will not hit your system all at once. 
• Alternate alcoholic drinks with water. Water helps dilute alcohol to slow absorption into the bloodstream.
• Avoid carbonated beverages as they increase absorption. 
• Help your friends. If anyone in your group has had too much to drink, ensure that they get a ride home with someone sober or find them a place to sleep.
• Always stay with your original group.
• Never leave with someone you do not know. Alcohol is still the number one date rape drug. 
• In the case of alcohol poisoning, it is important that you know how you can help yourself and/or others. 

Symptoms of Alcohol Poisoning:

• Consumed large amounts of alcohol
• Unconscious and cannot be woken
• Takes less than 8 breaths per minute
• Feels cool or clammy to the touch
• Skin appears pale or blue in tone

How To Help Someone With Alcohol Poisoning:

• Call 911 
• Provide the address or familiar landmark if you are unsure of the address. 
• Give 911 a brief overview of the situation.
• Stay with the person until the paramedics arrive.
•  Making sure they do not aspirate and to check their breathing. 
• Help prevent aspiration by rolling them to their side. The left would be the best side but as long as the person is turned to a side, it will help keep the vomit from going into their lungs.

It is vital to help a person who may be suffering from alcohol poisoning. By intervening, you may save a life!

Resources:
For more information about alcohol and alcohol poisoning, please feel free to contact the Health Education Resource Center at  (217) 581-7786 or by email at herc-hlthpromo@eiu.edu.

Students may also contact Mike Tozer, the Alcohol Prevention, Intervention, and Recovery Specialist here at the HERC. If you have questions or concerns, please e-mail mtozer@eiu.edu or call (217) 581-7786.