54% men and 53% women in Chandigarh consume fruits and vegetables daily: PGI data

The World Health Organization also recommends a 5-a-day mix of fruits and vegetables to promote a healthy and balanced diet. Highlighting the importance of fruits and vegetables, the dietician says that these contain essential vitamins, minerals and antioxidants, and nutrients such as vitamins C, A, potassium and antioxidants. “Fibre helps in gut health, and all these nutrients prevent various diseases,” she adds.

Sahni recommends opting for seasonal fruits and vegetables which are grown locally in the geographical area one belongs to. “It is to ensure that you are close to nature, and nature decides what to eat and what not to eat according to the seasons. So we should respect that. Secondly, doing so protects us from an overdose of artificial fruit ripeners and pesticides too,” she explains.

Dr Rama Walia, additional professor of Endocrinology, PGIMER, Chandigarh, and her team, in a small clinical study, has shown that through a carefully designed and practical strategy, Type 2 diabetes remission may be achieved with a combination of medication and lifestyle changes.

Regular exercise and diet plans that comprised high portions of salads and citrus fruits helped in weight loss and controlling blood glucose levels, as well as a decline in internal fat stores, a 51 per cent drop in liver fat and 48 per cent in pancreatic fat, which are crucial contributors to insulin resistance and worsening diabetes. Walia says the team worked together to devise a diet plan that was high in nutrition, fibre, protein, low in fat, was not too expensive and cumbersome to put together, and the effort was to make it a part of daily life, for long-term success.

A diet high in fruits and vegetables, studies show, helps reduce risks of heart disease, strokes, obesity, and the high fibre content helps in maintaining a healthy digestive system, with the antioxidants protecting against cellular damage. Also low in calories and fat, high in fibre, fruits and vegetables are recommended for maintaining a healthy weight, providing energy, and promoting healthy skin, hair and nails.

Dr Sonia Gandhi, head of department, Nutrition and Dietetics, Fortis Hospital, Mohali, stresses on consumption of seasonal fruits and vegetables daily,

“Fruits rich in water content keep the body hydrated. Vegetables (gourd family) include five crops such as melons, cucumbers, watermelons, squash, and pumpkins that are easy to digest, taste better and have high nutritional value. Leafy vegetables have high vitamins and minerals, and fruits and vegetables are rich in fibre, water, and micronutrients that promote satiety and help regulate appetite,” Gandhi says.