November 11, 2010 – It doesn’t matter if you go for raw, cooked or processed fruits and vegetables (frozen, canned, stewed, in juice…), they all have a protective effect on the health of the heart, according to a recent study dutch1.
The researchers came to this conclusion after analyzing, over a period of 10 years, the consumption of fruits and vegetables in 20,069 people aged 20 to 65 years and the onset of cardiovascular disease.
According to their observations, consuming more than 475 g per day of fruits and vegetables – the equivalent of 7 to 8 servings per day – was associated with a 34% decrease in the risk of cardiovascular disease, compared to consuming less than 241 g per day. The difference was insignificant between the consumption of cooked or processed fruits and vegetables and those consumed fresh or raw.
The cooking and processing of fruits and vegetables (preserves, compote, juice, sauce, etc.) modify their structure and can induce significant changes in terms of nutritional value. In some cases, however, processing could improve the bioavailability of certain bioactive compounds, including tomato and carrot, the study reads.
Note that the researchers did not take the potato into account in their study because of its content, which is higher in starch than most other vegetables.
“The important thing is to eat it”
The results of this study are very encouraging, according to nutritionist Stéphanie Côté. “Fruits and vegetables, whether they are fresh, canned, frozen or in other forms, the important thing is to eat them. It goes without saying, however, that canned foods are much less rich in nutrients and minerals than a whole, fresh vegetable or fruit. The same goes for the compote which does not contain the peel of the fruit; there is therefore a loss of nutrients. “
This is also good news for people who are less fond of raw fruits and vegetables, underlines the nutritionist. “They have more possibilities to integrate fruits and vegetables into their daily diet. “
“But, we must not lose sight of the fact that the researchers were not able to separate all the factors of the lifestyle in this study, warns Stéphanie Côté. “Fruits and vegetables are beneficial when combined with a healthy lifestyle. Indeed, the authors found that the people who consumed more fruits and vegetables on a daily basis were more often women who had good habits of life.
Carole Boulé – PasseportSanté.net
1 Oude Griep LM, Geleijnse JM, et al. Raw and processed fruit and vegetable consumption and 10 year coronary heart disease incidence in a population-based cohort study in the Netherlands, PLoS One. 2010 Oct 25.
