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Apples and Oranges: Dietary Diversity

In addition to quantity and quality, the variety of fruits and vegetables consumed matters, as many phytonutrients are not evenly distributed among the various families and parts of plants.

May 15, 2012 |
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Apples and Oranges: Dietary Diversity, 5.0 out of 5 based on 3 ratings

Sources Cited

Bhupathiraju SN, Tucker KL. Greater variety in fruit and vegetable intake is associated with lower inflammation in Puerto Rican adults. Am J Clin Nutr. 2011 Jan;93(1):37-46.

Manners GD. Citrus limonoids: analysis, bioactivity, and biomedical prospects. J Agric Food Chem. 2007 Oct 17;55(21):8285-94.

Murphy MM, Barraj LM, Herman D, Bi X, Cheatham R, Randolph RK. Phytonutrient Intake by Adults in the United States in Relation to Fruit and Vegetable Consumption. J Am Diet Assoc. 2011 Nov 9.

Büchner FL, Bueno-de-Mesquita HB, Ros MM, Overvad K, Dahm CC, Hansen L, Tjønneland A, Clavel-Chapelon F, Boutron-Ruault MC, Touillaud M, Kaaks R, Rohrmann S, Boeing H, Nöthlings U, Trichopoulou A, Zylis D, Dilis V, Palli D, Sieri S, Vineis P, Tumino R, Panico S, Peeters PH, van Gils CH, Lund E, Gram IT, Braaten T, Sánchez MJ, Agudo A, Larrañaga N, Ardanaz E, Navarro C, Argüelles MV, Manjer J, Wirfält E, Hallmans G, Rasmuson T, Key TJ, Khaw KT, Wareham N, Slimani N, Vergnaud AC, Xun WW, Kiemeney LA, Riboli E. Variety in fruit and vegetable consumption and the risk of lung cancer in the European prospective investigation into cancer and nutrition. Cancer Epidemiol Biomarkers Prev. 2010 Sep;19(9):2278-86.

Haque N, Salma U, Nurunnabi TR, Haque AK, Mukti IJ, Pervin S, Nahar R. Lifestyle related causes of cancer and chemoprevention through phytonutrients. Pak J Biol Sci. 2010 Oct 1;13(19):916-26.

Acknowledgements

Images thanks to Neutrality, PD Photos.org , Bill Ebbesen and Fir0002 via Wikimedia Commons, and http://www.picture-newsletter.com/.

Transcript

When it comes to fruits and vegetables, it’s not only quality, and quantity, but also variety.
We know, for example, spinach is healthier than lettuce, and a big salad is better than small, but is it better to get the spring greens mesclun mix than even the straight spinach? Is it healthier to eat one apple and one orange than it is to eat 3 apples? Or 3 oranges?
An interesting pair of studies were released recently that looked at disease risk and the variety of fruit and vegetable consumption.
I think we’re used to some of the more generic plant compounds like vitamin C, which is sprinkled throughout the plant kingdom, whereas there are specific phytonutrients, produced by specific plants to perform specific functions—both in their organs and ours—and we miss out on them if we’re stuck in a fruit and vegetable rut, even if every day we’re eating a lot.
There are tens of thousands of phytonutrients but they’re not evenly distributed throughout the plant kingdom. Those wonderful glucosinolates I’ve talked about are found almost exclusively in the cabbage family. You don’t get lemonoids like lemonin and limonol or tangeretin in apples, for example. Comparing apples and oranges is like, comparing apples and oranges
In a sense, though. all fruits are just fruits, whereas vegetables can be any other part of the plant. Roots harbor different nutrients than shoots. Carrots are roots, celery and rhubarb are stems, dark green leafies are, leaves, peas are pods, and cauliflower is true to it's name, a collection of flower buds, but all fruits are just fruits, so it may be even more important to get in a variety of vegetables so you can benefit from all parts of the plant, and that’s indeed what they found.

To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring watch the above video. This is just an approximation of the audio contributed by veganmontreal.

To help out on the site please email volunteer@nutritionfacts.org

Dr. Michael Greger

Doctor's Note

The pair of studies I refer to in the video are going to be covered in tomorrow's video-of-the-day. This was more of a backgrounder to set them up. If you can't wait, you'll note that one of them is available open access, so you can download it by clicking on the link above in the Sources Cited section.  In terms of fruit and vegetable quality, berries are the healthiest fruits (see Best Berries) and greens are The Healthiest Vegetables. There are 139 more videos on fruits and vegetables and hundreds of other videos on more than a thousand subjects.

Please also check out my associated blog posts: Fighting Inflammation with Food Synergy and Kiwi Fruit for Irritable Bowel Syndrome.

  • Michael Greger M.D.

    The pair of studies I refer to in the video are going to be covered in tomorrow’s video-of-the-day. This was more of a backgrounder to set them up. If you can’t wait, you’ll note that one of them is available open access, so you can download it by clicking on the link above in the Sources Cited section.  In terms of fruit and vegetable quality, berries are the healthiest fruits (see Best Berries) and greens are The Healthiest Vegetables. There are 139 more videos on fruits and vegetables and hundreds of other videos on more than a thousand subjects.

  • James Yeow

    As always, thank you Dr Greger. Nice video editing and colorful pictures.   

  • Valnaples

    Wow, I just ate lunch (which included a tri-color cabbage slaw white green red!) and now I am hungry again after watching this colorful presentation. Thanks Doc! Great job as always…keep on getting the word out!

  • http://www.facebook.com/people/Ana-S-Cunha-Vestergaard/700425545 Ana S. Cunha Vestergaard

    Great video
    I am making the Portuguese subtitles, but I am not sure if I got the correct limonoids’ names. Is it lemonol? I couldnt find anything about it.

    • Michael Greger M.D.

       I believe it’s spelled Limonol

  • JordanLBray

    Good to remember that we don’t know everything and we don’t have a formula for perfect health! The wider variety of healthy foods we eat, the better chance we have at living long healthy lives.

  • http://blessedveganlife.blogspot.com BlessedMama

     Thanks for the info.  I love your site!

  • http://www.facebook.com/people/Ana-S-Cunha-Vestergaard/700425545 Ana S. Cunha Vestergaard

    There is a version with Portuguese subtitles of this video on youtube
    Há uma versão deste vídeo com legendas em português no youtube

    http://youtu.be/FvDDaKpjVwU

    • Michael Greger M.D.

       fantástico!

    • Michael Greger M.D.

       muito obrigado!

    • Michael Greger M.D.

       Por favor, deixe-me saber se há algo que eu possa fazer para voltar a bondade!

  • John Calabria

    I try to ‘eat the rainbow’ when shopping, what colors haven’t I gotten lately?

    seems to keep my variety steady. tonights dinner…  artichokes steamed with daikon, a white and red sweet potato, red onion, burdock root, carrrot, and a turnip.

    nice! 

    -j

  • Michael Greger M.D.

    Please also check out my associated blog post Fighting Inflammation with Food Synergy

  • Nancy Musselli

    I believe that plant based diet is the best, though there is a lot of different information about it that confuses me. I have questions, should we eat fruits and vegetables in the same meal? What about food combination, acidic fruits and sweet fruits, sweet fruits and nuts, etc.etc. For years I had believed that we shouldn’t eat fruits and vegetables together because it doesn’t help with digestion. Few months ago I asked a Dietitian about it, and she said that it is a myth, so it doesn’t affect digestion. I don’t know what to think. Is there accurate information, proved facts, or scientific research about food combination, where I can learn more?

    • http://www.DonForresterMD.com/ Don Forrester MD

      I would not worry about combining foods. I know of no credible scientific studies to support the practice of separating vegetables and fruits. There may be conditions such as allergies or difficulties with the absorption of fructose but the best guide is what works for you. Your body is very capable of handling vegetables, starches, fruits and legumes. It is helpful to chew your food well.

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