Cost Benefit Analysis of a Smoothie.
Eating fruit and vegetables everyday is important for us to reach a normal to high level of health.
However, in the United States only 1 in 10 adults get the recommended amount of fruits and vegetables. The recommended amount being 1.5-2 cups of fruit and 2-3 cups of vegetables a day.
While it’s fine and dandy to say we should eat more fruits and vegetables, knowing the why is the most crucial step in making a healthy diet complete and most importantly sustainable.
“ Because fruit and vegetable intake is so low in U.S. studies, it is not possible to isolate the effects of any particular fruit or vegetable fiber or category of fruits or vegetable (fresh, processed, starchy, etc.) ”
What’s the research say about the benefits of eating fruits and vegetables?
Eating fruits and vegetables regularly can enhance mental well-being and long term health. Frequency and quantity matter. (Lettuce Be Happy Study)
“High consumption of vegetables and fruit is associated with a reduced levels of adiposity(fat) and consequently a lower risk of hypertension, and type 2 diabetes mellitus.” (Dietary Fruits and Vegetables and Cardiovascular Risk)
Neurodegenerative diseases like alzheimer’s and dementia are caused by inflammation and oxidative stress in the brain.
Fruits and vegetables contain carotenoids & flavonoids (antioxidants that help to decrease oxidative stress)
Older individuals who ate 5 servings of fruits and vegetables a day had higher antioxidant levels in their blood and lower mortality rates related to neurodegenerative diseases.
Lastly, (this was a big study) 5 servings of fruits and vegetables a day may; improve cognitive testing, delay or prevent age related cognitive decline, reduce the risk of developing neurodegenerative diseases. Fruits and Vegetables Impact on Memory and Cognitive Function on the Elderly
“Providing young adults with high-quality Fruits or Vegetables (FV), not texting them reminders to eat more FV, resulted in improvements to their psychological well-being over a two week period” Let Them Eat Fruit
Research suggests; …“intake of leafy green and cruciferous vegetables may confer strong cardiovascular health benefits. Increasing vegetable intake, with a focus on consuming leafy green and cruciferous vegetables may provide the greatest cardiovascular health benefits.” Benefits to the Heart
*disclaimer* it’s hard for American researchers to find benefits of fruits and vegetables because our society eats so little of them. (link) Most of these studies above are from other countries.
COST
$2.47 to get the recommended daily amount of fruits and vegetables.
1 Cup Frozen Mixed Fruit = $1.39
1 Banana = $0.33
1 Big Raw Carrot = $0.28
1 Cup Frozen Spinach = $.47
All of these vegetables and fruits can be bought for cheaper at places like Costco, Sam’s Club, etc. and all of them can be found organic and more expensive at places like Whole Foods, Trader Joe’s, etc.
Analysis
The health benefit of adding fruits and vegetables into your diet are clear. Eating fruits and vegetables helps with mental and physical health and it looks like there are some pretty clear long term benefits when looking at slowing down the progression of diseases like cardiovascular disease, cancer and neurodegenerative diseases. The hardest part of trying to analyze the benefit of eating fruits and vegetables is we don’t know to what extent it helps. We know it helps us to be healthier but there is no formula that says if you eat this amount of fruits and veggies you wont get cancer or develop certain diseases. We don’t know that and probably won’t for at least another 100 years.
The cost to get the recommended amount in a pretty easy manner is $2.47 a day. That price is more than worth it in my mind. You get to choose if it is for you.