Health benefits and concerns

Asthma

Vitamin C, present in fruits and vegetables, is a powerful antioxidant and anti-inflammatory. This anti-inflammatory activity may influence the development of asthma symptoms. A large preliminary study has shown that young children with asthma experience significantly less wheezing if they eat a diet high in fruits rich in vitamin C.

Athletic performance

Carbohydrate food is the most efficient fuel for energy production and can also be stored as glycogen in muscle and liver, functioning as a readily available energy source for prolonged, strenuous exercise. For these reasons, carbohydrates may be the most important nutrient for sports performance. Depending on training intensity and duration, athletes require up to 4.5 grams of carbohydrates per day per pound of body weight or 60 to 70 percent of total dietary calories from carbohydrates, whichever is greater. Including starchy vegetables in the diet is one good way to obtain these carbohydrates.

Bruising

Many Americans eat insufficient amounts of foods containing vitamin C; the disease caused by vitamin C deficiency, scurvy, causes easy bruising. While very few people actually have scurvy, even minor deficiencies of vitamin C can increase the incidence of bruising. People who experience easy bruising may want to try eating more fruits and vegetables—common dietary sources of vitamin C.

Cancer

Cruciferous vegetables—broccoli, Brussels sprouts, cauliflower, and cabbage—contain a substance called indole-3-carbinol (I3C). In preliminary research, I3C has been reported to affect the metabolism of estrogen in a way that might protect against breast and other female cancers, an idea supported by animal and test tube research.

Diindolylmethane (DIM) is another substance found in cruciferous vegetables. Test tube and animal studies suggest that it may help protect against breast cancer. However, no clinical trials with cancer patients given DIM have yet been published.

Capillary fragility

Eating plenty of flavonoid- and vitamin C-rich fruits and vegetables helps to support the structure of capillaries.

High homocysteine

A controlled trial showed that eating a diet high in fruits and vegetables containing folic acid, beta-carotene, and vitamin C effectively lowered homocysteine levels. Healthy people were assigned to either a diet containing a pound of fruits and vegetables per day, or to a diet containing 3 1/2 ounces (99g) of fruits and vegetables per day. After four weeks, those eating the higher amount of fruits and vegetables had an 11 percent lower homocysteine level compared to those eating the lower amount of fruits and vegetables.

Hypothyroidism

Some foods, such as rapeseed (used to make canola oil) and Brassica family vegetables (cabbage, Brussels sprouts, broccoli, and cauliflower), contain natural substances that can interfere with thyroid hormone synthesis, resulting in goiter. Cooking has been reported to inactivate this effect in Brussels sprouts.

Multiple sclerosis (MS)

In one survey, researchers gathered information from nearly 400 individuals (half with MS) over three years. They found that consumption of vegetable protein, fruit juice, and foods rich in vitamin C, thiamine, riboflavin, calcium, and potassium correlated with a decreased MS risk.

Stroke

Diets high in fruit and/or vegetables are associated with a reduced risk of stroke, according to most studies. In a large preliminary study, cruciferous and green leafy vegetables, conferred the highest degree of protection. Because it is not clear which components of fruits and vegetables are most responsible for the protective effect against stroke, people wishing to reduce their risk of stroke should rely primarily on eating more fruits and vegetables themselves rather than taking supplements.

Health benefits and concerns for vegetables
Many health benefits and concerns associated with this food are applicable to other vegetables. Read about health benefits and concerns for vegetables for a full description.