The 5+ A Day Charitable Trust is leading a global
celebration of fruit and vegetables by encouraging Kiwis to
consume more fresh produce with a high water content to
boost hydration.
World Fruit & Vegetable Day is
celebrated by 30 different nations who are members of AIAM5*
(an international alliance for associations who promote
consumption of fruit and vegetables to enhance global
health). The annual initiative reinforces a United
Nations’ key message that what we eat, and how food is
produced, all affects scarce water resources. People can
make a difference by choosing to eat local, seasonal, fresh
foods and reducing food waste, as well as preventing water
pollution.
Aotearoa will be the first country to mark
World Fruit & Vegetable Day on 20th October promoting
this year’s international theme, “Eat more fruit and
vegetables. More hydration. More life.”
5+ A Day
Trustee and Principal Scientist and Team Leader at Plant and
Food Research, Dr Carolyn Lister, says proper hydration is
essential for good health.
“Drinking water is very
important to maintain your energy, look after your skin and
optimise your heart and muscle function. But many fresh
foods naturally contain lots of water too so are important
to include in your daily diet,” Dr Lister
says.
Cucumber, tomato, celery, lettuce, courgette,
watermelon, strawberries and avocado all have a high water
content. In addition, they contain minerals like potassium
and magnesium which are important for water and electrolyte
balance.
“Consuming foods that are a good source of
potassium, like avocado and tomato, can counteract the
effects of sodium and help remove it from the body, thus
maintaining good hydration,” Dr Lister explains. “Fruit
and vegetables are also naturally low in sodium which is a
mineral we need, but don’t need too much
of.”
Cucumbers have been used for centuries to
quench thirst as they contain over 95% water. They are
directly related to watermelon which is a good source of
potassium and vitamin C, and similarly contain over 90%
water.
Lettuce provides important nutrients like
folate and dietary fibre, as well as a high amount of water
(95%). This combination makes lettuce low in calories as
well as providing a hydration boost. Tomatoes contain
potassium and many different phytonutrients which provide a
wide range of health benefits.
Anyone who has grated
courgettes before will know how much water can be squeezed
out of them before adding them to a recipe. Celery,
strawberries and slices of melon all make refreshing summer
snacks due to their high water content.
“Water use
is an important part of growing, harvesting and preparing
fruit and vegetables,” Dr Lister acknowledges. “This
precious resource is not infinite so we need to stop taking
water for granted and start improving the way we use it in
our daily lives. Being aware of alternative sources of
hydration – such as consuming certain fruit and vegetables
– is a good step towards achieving that
goal.”
About 5+ A Day
The 5+
A Day Charitable Trust was established in 2007 for the
benefit of all Kiwis, especially tamariki. The Trust is
committed to increasing the consumption of fresh fruit and
vegetables for better health in all New Zealanders. We
encourage all Kiwis to eat five or more servings of
colourful, fresh vegetables and two servings of fruit every
day for health and vitality. Our key messages are in line
with our Ministry of Health and the World Health
Organisation’s recommendations. The 5+ A Day Charitable
Trust is funded by voluntary contributions from New
Zealand’s pan-produce industry.
Find more ideas,
tips and recipes on the 5+ A Day website, www.5aday.co.nz and
follow @5adaynz on social media for great
giveaways
For more information on the nutrient content
of specific fruit and vegetables, visit the New Zealand Food
Composition Database at www.foodcomposition.co.nz
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