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Central de agendamento: (19) 3886.2444 | 3876.3435 | 3836.3839 | 3836.3894 | Facebook

FRUTAS E OUTROS VEGETAIS – GRANDES BENEFÍCIOS

A Organização Mundial da Saúde (OMS) recomenda ingerir, por dia, cinco porções de frutas e outros vegetais. Apesar da recomendação, a dieta de dois terços dos adultos não atinge esse nível.

Diversos levantamentos mostram que apenas a metade dessa quantidade diária – equivalente a 2,5 porções ou 200 gramas – já é suficiente para diminuir 16% dos ataques cardíacos, 18% dos acidentes vasculares cerebrais (AVCs), 4% dos casos de câncer, 13% de doenças cardiovasculares e 15% do risco de morte precoce.

Um estudo conduzido por pesquisadores do Imperial College London analisou 95 publicações que avaliaram as dietas de 2 milhões de pessoas, população na qual ocorreram 43 mil casos de doenças cardíacas, 47 mil de AVCs, 81 mil de doenças cardiovasculares, 112 mil de câncer e 94 mil mortes.

Recém-publicados no Journal of Epidemiology, os resultados revelaram que incluir na dieta dez porções de frutas e vegetais (equivalentes a 800 gramas) é bem melhor do que as cinco aconselhadas pela OMS: se o mundo inteiro ingerisse essa quantidade diária, seriam evitadas 7,8 milhões mortes prematuras.

O impacto das dez porções nas doenças crônicas foi significante: redução de 24% no risco de doenças cardíacas, 33% de AVCs, 28% de doenças cardiovasculares, 13% de câncer e 31% de morte prematura.

Uma porção de 800 gramas equivale aproximadamente a uma maçã, uma pera, um copo de 200 ml de suco de laranja, oito pedaços de couve-flor, dois de brócolis, um tomate, uma banana pequena.

Espinafre, chicória, alface, brócolis, repolho, couve-flor, couve-de-bruxelas, maçãs, peras e frutas cítricas foram os vegetais que mais preveniram doenças cardiovasculares e derrames cerebrais.

Folhas verdes, feijão, brócolis, repolho, couve-flor e os vegetais de cor amarela e alaranjada, como a cenoura, foram mais eficazes na diminuição do risco de câncer.

Há muito se sabe que frutas e outros vegetais reduzem os níveis de colesterol, pressão arterial, protegem as paredes internas dos vasos sanguíneos e estimulam o funcionamento harmonioso do sistema imunológico. Esses efeitos protetores se devem a uma rede de interações de macro e micronutrientes, entre os quais há vários antioxidantes que contribuem para a reparação dos defeitos que surgem no DNA.

É ilusão imaginar que interações ainda mal elucidadas e de altíssima complexidade como essas, possam ser empacotadas sob forma dos comprimidos de vitaminas consumidos em larga escala nos dias atuais.

Informações contraditórias sobre benefícios e malefícios de determinados alimentos na dieta costumam ganhar espaço na imprensa e causar descrédito, porque se baseiam em metodologias criticáveis do ponto de vista científico.

O impacto do consumo de frutas e outros vegetais na redução do risco de doenças crônicas e mortes precoces, no entanto, está bem documentado. Podemos dizer com segurança que cinco porções diárias trazem benefícios significantes à saúde, mas dez porções parecem proteger mais.

Fonte: https://drauziovarella.com.br