zeaxanthin red, yellow vegetables and fruits; green vegetables antioxidant, regulate immunity

　　polyphenolic flavonoids, tea polyphenols, red wine polyphenols, resveratrol, tannic acid most vegetables, fruits , Whole grains, tea, red wine, anti-cancer, anti-oxidation, protection of cardiovascular and cerebrovascular, immunomodulation

　　terpenoid menthol, carvone, lemon citrus fruit, celery, carrot, Tomato, pepper, eggplant, gourd, bitter gourd, zucchini, soybean, red wine anti-cancer, antioxidant, cardiovascular protection

　　organic sulfide allicin cruciferous plants (such as broccoli, cabbage, cabbage, etc.) Anti-cancer, anti-inflammatory, anti-inflammatory, and cholesterol-reducing with Liliaceae plants (garlic, spring onion, etc.)

　　Plant polysaccharide Lentinan, brown algae polysaccharides and algae, such as mushrooms, fungus, kelp, wakame, etc Regulates immunity and lowers cholesterol

　　 5. Conducive to the prevention and treatment of chronic diseases

　　The prevention and treatment of vegetables (including fruits) against chronic diseases has been confirmed by a large number of scientific institutes (the evidence cited below refers to the " Chinese Dietary Guidelines 2007").

　　①Vegetables and fruits and cancer? The World Cancer Research Association (WCRF) and the American Cancer Institute (AICR) summarize the research data of countries around the world and believe that there is sufficient evidence that vegetables and fruits can reduce the risk of multiple cancers. Sex, including oral cancer, esophageal cancer, lung cancer, gastric cancer, colon cancer, rectal cancer, and may also include laryngeal cancer, pancreatic cancer, breast cancer, bladder cancer, cervical cancer, endometrial cancer, liver cancer, prostate cancer and so on.

　　②Vegetables and fruits and cardiovascular disease? A prospective study from Harvard University shows that for every additional intake of vegetables and fruits, the risk of coronary heart disease can be reduced by 4%; for every additional intake Green leafy vegetables, cruciferous vegetables, and potatoes can reduce the risk of coronary heart disease in women by 30%, 24%, and 22%, respectively. In 2003, the Expert Advisory Committee of the World Health Organization and the United Nations Food and Agriculture Organization (WHO/FAO) pointed out in a report on "Dietary, Nutrition and Chronic Disease Prevention" that increasing the intake of vegetables and fruits can lower blood pressure and reduce cardiovascular disease at the group level. Risk of illness.

　　③Vegetables and fruits and type 2 diabetes? A 20-year follow-up study showed that people who consumed 5 or more fruits and vegetables a day were significantly less likely to develop type 2 diabetes than those who did not. Man with vegetables and fruits. Large-scale follow-up observations from the United States and Finland have found that a diet rich in vegetables and fruits can significantly reduce the risk of developing diabetes. Vegetables and fruits are beneficial to diabetics. Diabetics should be encouraged to choose a variety of vegetables and fruits, especially those rich in dietary fiber.

　　④Fruits and fruits and weight control? The results of a 10-year prospective study showed that the body mass index (BMI) of those with high vegetable intake decreased significantly. Long-term follow-up studies conducted in Canada and the United States have shown that eating more vegetables and fruits can reduce the risk of obesity.

　　 ⑤ vegetables, fruits and constipation? Vegetables and fruits are an important source of dietary fiber. Dietary fiber is a component of feces, and swells with water, which can increase the volume and weight of feces, soften feces and stimulate bowel movements, thereby promoting bowel movements and alleviating constipation.

　　Because vegetables have the above broad and clear benefits, dietary guidelines in various countries in recent years have emphasized the increase in the variety and quantity of vegetables and fruits. The "Dietary Guidelines for Chinese Residents 2007" recommends that adults eat 300 to 500 grams (6 to 1 kg) of vegetables per day.