In the report of the World Health Organization:
■ Insufficient intake of fruits and vegetables has become the top 10 risk factors for death in the world. 2.8% of the global deaths every year are attributed to this cause.
■ In the United States, only 13% of people aged 14 to 35 eat three or more servings of vegetables a day.
Sometimes, life is simple. Eating vegetables can reduce the risk of illness and death, but most of us cannot meet the most basic requirement of five servings of vegetables a day. (One serving is about fist size). And how do most athletes solve this problem to achieve maximum efficiency? The most common solution is "nutritional supplements."
■ Nutrient density
Vegetables may reduce risk because they contain bioactive compounds, including phytochemicals, phytonutrients, vitamins, minerals and fiber. Bioactive compounds are a major advantage of vegetables. These chemicals are found in a small number of plants and certain foods and affect the state of health. Therefore, the value of bioactive compounds goes beyond the calories they contain.
Athletes do not consume enough vegetables in their daily diet, resulting in insufficient intake of bioactive compounds. Vegetables are nutrient-dense foods because our focus is still on plant-based foods. Athletes asked, "Don't we need to pay attention to the intake of traditional carbohydrates? Such as rice/? bread/cereals." The answer is "high nutrient density carbohydrates", also known as "vegetables"!
These bioactive compounds include phytochemicals or phytonutrients, and their effects include antioxidants, immune system enhancement, anti-inflammatory, anti-viral and cell repair. Brightly colored fruits and vegetables tend to have the highest levels of this compound, but tea, chocolate, nuts, flaxseeds and olive oil are also good sources.
Plants from various families also often contain certain phytonutrients. For example, orange foods often contain carotene.
■ Beneficial to athletes
The main discussion right now is about health rather than performance. It is unlikely that vegetable intake directly enhances exercise performance. But it is good for post-exercise regeneration - "the process by which the body recovers and rebuilds after strenuous exercise."
During exercise, nutrients and antioxidants are consumed, leading to the production of free radicals. This condition is called "oxidative stress" and causes damage to molecules, cells and tissues. For athletes, the massive production of free radicals causes increased inflammation, decreased immunity, increased chances of injury, and prolonged recovery time.
Research shows that if the daily intake of fruits and vegetables is less than 3 servings, nutritional supplements are helpful for athletes’ immunity and health. It is all too common for minor league baseball players or overseas special forces who spend a lot of time in transportation to have limited access to fruits and vegetables! Nowadays, nutritional supplement powder can also imitate fruits and vegetables.
■ Why do we need real food?
Since nutritional supplements are so powerful, why do we need real food? [Food Synergy]. Different components in a single food interact to benefit our health. For example, studies have shown that apple extract with peels is better at protecting against free radical oxidation than without peels.And they also found that "catechin", a phytochemical component in apples, when combined with other phytochemicals, the effect was five times greater than expected.
We talked about peels, but we can’t ignore the “fiber content” in real food. Fiber is defined as the indigestible part of plant foods. Fiber gives the intestines something solid to eat during digestion; without fiber, your intestinal muscles become weak and flabby, as if the muscles lack exercise. The intestinal tract loses its ability to eliminate environmental toxins, endangering your immune system.
Therefore, if you cannot avoid living in extreme environments and your daily intake is less than 3 servings, nutritional supplements can be effective. Remember, nutritional supplements are no substitute for natural foods. The two should make up for each other's shortcomings.