Another good reason to get five-a-day
Yes, I'm talking about the good old recommendation to eat five fruits and vegetables a day—or more. Not only do they provide a variety of vitamins, minerals and healthy antioxidants, they can also reduce your risk of stroke.
Researchers looked at eight studies that had been done involving more than 250,000 patients in the United States, Europe and Japan. The study took place over the course of 13 years, and the participants had their intake of fruits and vegetables monitored throughout that time. Reviewing those results, the scientists came to the conclusion that eating healthy portions of fruits and vegetables (compared to those who only ate three servings or less per day) could significantly reduce your risk of stroke by up to 25 percent.
They found that fruits and vegetables were especially protective from two specific types of stroke, hemorrhagic and ischemic stroke. The ischemic type is characterized by the sudden, permanent death of brain cells that happens when blood flow to the brain is blocked, preventing oxygen from reaching your brain. A hemorrhage stroke occurs when a blood vessel ruptures in the brain, causing blood to leak into the brain, once again causing a deprivation of blood and oxygen.
The results show that this is a case where more is more: There was a direct correlation between eating more servings and lowered stroke risk. It doesn't take as much as you might think to get those five servings: Your average side salad usually gets you halfway there. Have a few carrot sticks as a snack and a baked apple with a handful of berries on top for dessert, and you'll easily hit that target.
Generally, a good guideline to follow is that a half-cup of most vegetables counts as one serving, and a piece of fruit also counts as one. But please, don't restrict yourself--especially when it comes to greens and lettuces. However, please avoid thinking of a serving of French fries as a vegetable: It's starchy and is more calorie-dense (remember: it has "fry" in the name).
