Most of us are not consuming enough of the recommended daily amounts of fruits and vegetables. A recent study found that with women aged 51-70 only about 17 percent met their combined recommendation. Among all of the other sex-age groups it is fewer than 11 percent. It is obvious that we need to increase our fruit and vegetable intake. In 2005, the government, issued new, tougher guidelines on getting fit and staying healthy. These guidelines by the USDA recommend nine servings of fruits and vegetables a day.  That would be about four half cup servings of fruit and five of vegetables or legumes. Sounds daunting to say the least. Most of us don't get that in a week let alone a day.  

Scientists now know that free radicals are causal factors in nearly every known disease and the aging process as well. Antioxidants fight against the free radical molecules that invade our bodies. They inhibit the oxidative damage that free radicals cause. Antioxidants help to fight against premature aging as well as help prevent many serious and life threatening diseases.  

Fruits and vegetables are extremely rich in antioxidants, vitamins and nutrients essential to maintain good nutrition and prevent disease. People who eat fruit rich in polyphenols and anthocyanins have a lower risk of diseases such as cancer, heart disease and neurological disease. Fruits and vegetables with antioxidant power can help digestion, relieve inflammation, fight viruses and bacteria, strengthen memory, the heart, the immune system and the nervous system, stabilize cholesterol and combat the effects of diabetes just to mention a few. As you can see there are many great benefits in eating lots of fruits and vegetables. It is well documented the number of servings of fruits and vegetables we need to eat daily to maintain good health as well as our youth.  

An Oxygen Radical Absorbance Capacity (ORAC) score measures the antioxidant levels of food and other chemical substances. A high ORAC score means the food is high in antioxidants. This high score also indicates the food is better at helping us fight diseases such as cancer and heart disease.

Organs, cells and other parts of the body can be weakened by oxidation. It is likened to rust attacking metal. As the rust eats away at the metal it decays and weakens it until it is no longer useful. That is what is happening in our bodies as we produce oxygen radicals. This in turn leads to diseases such as cancer, skin and heart disease, senility, dementia and osteoarthritis. Foods with a high ORAC score may be able to protect cells from this oxidative damage.  All fruits and vegetables are not equal. Each have different ORAC scores. The recommended fruit and vegetable servings will give you an ORAC score of  approximately 1,750 units. You could choose seven fruits with a low ORAC level and get only 1,300 ORAC units, or you could pick seven with high ORAC values and get around 6,000. The ORAC figure suggested by experts is around 5,000 units per day in order to have a significant effect on blood and tissue antioxidant levels. Eating nine or ten servings of fruits and vegetables or dark greens will help you achieve the recommended level.  

If you are 50 or above your risk of disease rises rather fast. That is because your immune system naturally weakens as you age. To pump up your immunity you need to add more antioxidant-rich fruits and vegetables to your daily diet. Not only will you battle the aging process but you will also help fight off disease. Stay healthy folks eat your fruits and vegetables and get some exercise everyday! 

Here's To Your Good Health!

ChucknGayle