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Health-Promoting Components of Fruits and Vegetables in The Diet
Health-Promoting Components of Fruits and Vegetables in The Diet
ABSTRACT
Regular consumption of fruits, vegetables, whole grains, and other plant foods has been negatively correlated with the risk of the development
of chronic diseases. There is a huge gap between the average consumption of fruits and vegetables in Americans and the amount
recommended by the 2010 Dietary Guidelines for Americans. The key is to encourage consumers to increase the total amount to 9 to 13 servings
of fruits and vegetables in all forms available. Fresh, processed fruits and vegetables including frozen and canned, cooked, 100% fruit juices and
100% vegetable juices, as well as dry fruits are all considered as servings of fruits and vegetables per day. A wide variety of fruits, vegetables,
whole grains, and other plant foods provide a range of nutrients and different bioactive compounds including phytochemicals, vitamins,
minerals, and fibers. Potatoes serve as one of the low-fat foods with unique nutrients and phytochemical profiles, particularly rich in vitamin C,
vitamin B-6, potassium, manganese, and dietary fibers. Potatoes provide 25% of vegetable phenolics in the American diet, the largest
contributors among the 27 vegetables commonly consumed in the United States, including flavonoids (quercetin and kaempferol), phenolic
acids (chlorogenic acid and caffeic acid), and carotenoids (lutein and zeaxanthin). More and more evidence suggests that the health benefits of
fruits, vegetables, whole grains, and other plant foods are attributed to the synergy or interactions of bioactive compounds and other nutrients in
whole foods. Therefore, consumers should obtain their nutrients, antioxidants, bioactive compounds, and phytochemicals from a balanced diet
with a wide variety of fruits, vegetables, whole grains, and other plant foods for optimal nutrition, health, and well-being, not from dietary
supplements. Adv. Nutr. 4: 384S–392S, 2013.
384S ã2013 American Society for Nutrition. Adv. Nutr. 4: 384S–392S, 2013; doi:10.3945/an.112.003517.
convenient packaging to make fruits and vegetables easy to (7). In addition, recent research suggests that the benefits
serve and to store for consumers. A wide variety of fruits of bioactive compounds in fruits, vegetables, and other plant
and vegetables provides a range of nutrients and different bi- foods may be even greater than is currently understood be-
oactive compounds including phytochemicals (phenolics, cause in vitro and animal studies suggest that they have mul-
flavonoids, and carotenoids), vitamins (vitamin C, folate, tiple mechanisms of action beyond antioxidant activity (8).
and pro-vitamin A), minerals (potassium, calcium, and Because bioactive compounds differ widely in composition
magnesium), and fibers. One of the hypotheses about the and ratio from fruits to vegetable to grains and often have
health benefits of fruits and vegetables is attributed to the mechanisms complementary to one another, it is suggested
synergy or interactions of bioactive compounds and other that, to receive the greatest health benefits, one should con-
nutrients in whole foods (2). sume a wide variety of plant-based foods daily (2,7).
This review focuses on the bioactive components of fruits The most important groups of dietary phytochemicals
and vegetables including potatoes, especially on phytochem- can be divided into general categories as phenolics, alka-
icals related to the health benefits. loids, nitrogen-containing compounds, organosulfur com-
386S Supplement
and flavones (luteolin and apigenin), major flavonoids in the radical molecules (20). Carotenoids are especially power-
human diet, was estimated as 23 mg/d, of which quercetin ful in scavenging singlet oxygen generated from light induced
contributed w70%, kaempferol 17%, myricetin 6%, luteo- lipid oxidation or radiation. Astaxanthin, zeaxanthin, and lu-
lin 4%, and apigenin 3% (19). tein are excellent in scavenging free radicals because of the
unique end functional groups.
Carotenoids
Carotenoids are classified into hydrocarbons (carotenes) Vitamins
and their oxygenated derivatives (xanthophylls), with a 40- Potatoes are good sources of vitamin C (ascorbic acid).
carbon skeleton of isoprene units (2). It is estimated that Andre et al. (21) reported that the vitamin C content in po-
>600 distinct carotenoids have been isolated and identified tatoes ranged from 22 to 69 mg per 100 g dry weight de-
with yellow, orange, and red colors and are present widely pending on cultivars. One medium-size baked potato (173
in fruits, vegetables, whole grains, and other plants. In terms g, fresh weight) provides 16.6 mg of vitamin C (22), which
of health benefits, carotenoids have received considerable at- could meet 27.7% of daily value. This is very important for
388S Supplement
95% CI: 0.44, 0.81). However, the risk reduction for vegeta- of nuclear factor kB activation and anti-inflammation, anti-
bles was not significant (OR: 0.82; 95% CI: 0.65, 1.05). angiogenesis, stimulation of the immune system, regulation
In a 2003 study of 22,043 adults, a higher degree of adher- of hormone metabolism and receptors, and antibacterial
ence to the Mediterranean diet with an increased consump- and antiviral effects (8).
tion of fruits and vegetables was found to be associated
with a 0.76 RR of death due to cancer (95% CI: 0.47, 0.94) Role of whole food in the prevention of chronic
(28). In a community-dwelling population in Washington diseases
County, Maryland, in addition to finding that participants The hypothesis that dietary antioxidants or phytochemi-
in the highest quintile of fruit and vegetable intake had a cals lower the risk of the development of chronic diseases
lower risk of all-cause mortality (RR: 0.63; 95% CI: 0.51, has been primarily formulated from epidemiological obser-
0.78) and CVD mortality, Genkinger et al. (30) also found vation studies, which have shown that regular consumption
that they exhibited a lower risk of cancer-caused mortality of fruits, vegetables, and whole grains is inversely associated
(RR: 0.65; 95% CI: 0.45, 0.93) compared with those in the with a reduced risk of the development of chronic diseases.
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Potatoes are one of the low-fat foods with unique nutri- 17. Hollman PCH, Katan MB. Dietary flavonoids: intake, health effects and
ents and phytochemical profiles and are particularly rich in bioavailability. Food Chem Toxicol. 1999;37:937–42.
18. Kühnau J. The flavonoids. A class of semi-essential food components:
vitamin C, vitamin B-6, potassium, manganese, and dietary their role in human nutrition. World Rev Nutr Diet. 1976;24:117–91.
fibers. Potatoes account for 25% of vegetable phenolics in 19. Hertog MGL, Feskens EJM, Hollman PCH, Katan MB, Kromhout D.
the American diet, the largest contributors among the 27 Dietary antioxidant flavonoids and risk of coronary heart disease: the
vegetables commonly consumed in the United States, in- Zutphen Elderly Study. Lancet. 1993;342:1007–11.
cluding flavonoids (quercetin and kaempferol), phenolic 20. Britton G. Structure and properties of carotenoids in relation to func-
tion. FASEB J. 1995;9:1551–8.
acids (chlorogenic acid and caffeic acid), and carotenoids 21. Andre CM, Ghislain M, Bertin P, Oufir M, Herrera Mdel R, Hoffmann
(lutein and zeaxanthin). Increasing evidence suggests that L, Hausman JF, Larondelle Y, Evers D. Andean potato cultivars (Sola-
the health benefits of fruits, vegetables, whole grains, and num tuberosum L.) as a source of antioxidant and mineral micronutri-
other plant foods are attributed to the synergy or interac- ents. J Agric Food Chem. 2007;55:366–78.
tions of bioactive compounds and other nutrients in whole 22. USDA National Nutrient Database for Standard Reference, Release 24,
2011, accessed on June 12, 2012. http://ndb.nal.usda.gov/.
foods. Therefore, consumers should obtain their nutrients,
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