[Kim Jaeho's Life Story]<203> Why You Should Eat Plenty of Vegetables and Fruits

The Bible records that vegetables and fruits will be food for people (God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it; they will be yours for food" (Genesis 1:29)), and whether one believes this biblical record as truth or not is up to each individual, but science continuously reveals that there is an amazing truth hidden in this passage.

Among the nutrients our body needs, many people are well aware of the three major nutrients?carbohydrates, proteins, and fats?as well as vitamins and minerals. Because people consume a variety of foods, including processed foods and dietary supplements, even those who do not particularly like vegetables and fruits may not feel significant problems caused by deficiencies of these nutrients unless they frequently starve or have severe picky eating habits.

Nowadays, with a heightened interest in health, we often hear the advice to eat plenty of vegetables and fruits. But why is it especially important to consume a lot of vegetables and fruits? Most nutrients are widely distributed across various foods, so unless one has severe picky eating habits, nutritional deficiencies rarely occur even in people who do not eat many vegetables and fruits. However, there are exceptions?dietary fiber and antioxidants.

Dietary fiber and antioxidants were discovered later than other nutrients and many people are unaware of their importance, but they play a very crucial role, and a deficiency in these can cause serious health problems. Unlike other nutrients, these two are found mostly only in plant-based foods and are rarely found in animal-based foods. This is the reason why it is essential to eat enough plant-based foods, including vegetables and fruits.

Dietary fiber is a type of carbohydrate with large and complex molecular structures that cannot be broken down into simple sugars by human or animal digestive enzymes, so it cannot be used as an energy source. As it passes through the gastrointestinal tract, it absorbs lipids such as cholesterol, lowering low-density lipoprotein (LDL) cholesterol and triglycerides, thereby reducing the risk of heart disease. It also induces a feeling of fullness, reducing appetite and lowering the risk of obesity (see Life Story episode 21).

In the large intestine, gut bacteria break down dietary fiber and live by utilizing the energy produced from this process. Our body uses substances produced during this process such as inulin, beta-glucan, pectin, and short-chain fatty acids (SCFA), which play significant roles in preventing and healing obesity, diabetes, and cardiovascular diseases. The gut bacteria and our body maintain a symbiotic relationship, and surprisingly, immune cells that attack transplanted organs as enemies do not attack gut bacteria.

Antioxidants are substances that protect cells from reactive oxygen species (ROS), which are highly unstable chemical compounds (see Life Story episode 22). ROS are produced in large amounts in harmful environments such as pollution, tobacco smoke, fumes, drugs, and radiation, as well as during normal metabolic processes. They damage normal cells and are the main cause of aging and various diseases such as cancer and heart disease. The liver produces antioxidants like SOD, but the amount is insufficient, so antioxidants must be obtained from food to make up for the deficiency.

Because dietary fiber and antioxidants are found only in plants, if one does not eat enough plant-based foods, serious health problems can arise due to deficiencies in these two nutrients. They come in many types and are widely distributed across numerous plants, so it is very important to eat a balanced variety. If one focuses on foods rich in a specific antioxidant, other types may be lacking, so caution is needed.

Dietary fiber is especially abundant in fruits, vegetables, whole grains, seeds, and nuts among plant-based foods. It is mostly found in the skins of grains, fruit vegetables, fruits, nuts, and seeds, so it is important to eat them whole. Research institutions in the United States recommend a daily intake of 20-35g of dietary fiber, but the average intake is only 12-18g, about 50% of the recommended amount, so efforts should be made to consume enough.

Antioxidants also come in many types and are widely distributed in numerous foods. Plants rich in specific antioxidants often display the same color. For example, red vegetables like tomatoes and watermelon contain lycopene; purple fruits and vegetables like blueberries, grapes, and eggplants contain anthocyanins; and orange-yellow vegetables like carrots contain beta-carotene. Therefore, it is important to eat a variety of plant-based foods including fruits and vegetables of diverse colors.

Jaeho Kim, Independent Researcher

This content was produced with the assistance of AI translation services.