For many Kenyans, the start of a new year is the perfect time to turn a new page and make new resolutions. The New Year often feels like a fresh start and a great opportunity to change bad habits and establish new routines in one’s life.
We suggest that one of those resolutions should be a serious look at what we are feeding our bodies. To boost growth, development and future well-being, a range of diverse fruits and vegetables should form part of all our regular meals.
A diet rich in fruits and vegetables can help lower blood pressure, reduce the risk of cardiovascular diseases, such as heart disease and stroke, prevent some types of cancer, and lower the risk of eye and digestive problems. Non-starchy vegetables and fruits, like apples, pears and green leafy vegetables may even promote weight loss.
According to the World Health Organisation (WHO) 2019, about 3.9 million deaths worldwide in 2017 were attributed to not consuming enough fruit and vegetables.
In addition, an insufficient intake of fruit and vegetables was estimated to cause around 14 per cent of gastro-intestinal cancer-related deaths worldwide. To help tackle these alarming statistics, fruits and vegetables should be a must-have in our daily diets.
The WHO recommends that adults should consume at least five servings of fruits and vegetables per day, excluding starchy vegetables. Recent preliminary data from the Global Diet Quality Project by the Global Alliance for Improved Nutrition revealed that only 65 per cent of Kenyans consume dark green leafy vegetables.
Despite a 46 per cent increase in Kenya’s GDP over the past 15 years, vegetable consumption has remained far below the WHO's recommended daily intake of 400g of fruits and vegetables per person. This worrying trend underscores the urgent need to increase vegetable consumption across the population, due to micronutrient challenges in Kenya.
Diversifying vegetable consumption is paramount in addressing the malnutrition crisis and reducing the burden of various health-related diseases in the country. These nutrient-rich plants play a pivotal role in improving overall dietary patterns and combating micronutrient deficiencies.
Dark green leafy vegetables, such as managu (black nightshade), terere (amaranth), kale and spinach are powerhouses of essential vitamins and minerals, like iron and calcium and vitamins A and C. Vitamin A-rich vegetables, such as carrots and orange-fleshed sweet potatoes, contribute significantly to eye health and overall immunity.
Diverse vegetables also offer a range of antioxidants, fibre and micronutrients vital for maintaining good health. Eating a rainbow of green, yellow, orange, red or purple fruit and vegetables can help keep us healthy while adding variety, taste and texture to our diets.
Vegetables also act as essential ingredients in various dishes, complementing starchy staples, legumes and animal-source foods. They can be included in different cuisines, enhancing both taste and nutritional value.
From stir-fries to salads and soups to stews, vegetables can be creatively combined with different foods to create delicious and wholesome meals. Mixing them with staple foods creates balanced and nutritious dishes, while promoting healthy eating habits among individuals of all ages.
African leafy vegetables, in particular, are well adapted to local climates and are more resilient to diseases compared to other vegetables. They grow very fast, especially amaranth, African nightshade, cowpea and spider plants, and can be harvested three to four weeks after planting.
Vegetables don’t need a lot of space to produce, hence, can be established behind our kitchens, balconies or verandas using locally available materials such as pots, plastic containers or old tyres.
Nutritionists recommend that half of your plate should contain a range of fruits and vegetables. As we set our New Year resolutions, let’s aim to include the consumption of diverse fruits and vegetables in our daily diets for a healthier, better-nourished and economically productive Kenya.
Boniface Musembi and Immaculate Nyaugo work at the Global Alliance for Improved Nutrition as a Communications manager and a senior technical specialist-Food Systems and Nutrition, respectively
