WATER IS IMPORTANT, MAN

Why is water so important?

Water is a vital component of the human body. Between 50-60 per cent of our total body mass is made up from water. In fact an average lean healthy man who weighs 70 kg contains roughly 42 litres of water.

And, to stay healthy, we need to maintain our bodies' water levels within quite narrow limits. The body can cope with deprivation from food for quite a number of days. But if we go without water for just 2-3 days we will begin to experience serious health problems due to dehydration.

In Britain, our climate means that a relatively inactive person will lose 2 to 4 litres of water a day. In other words, we need to replace between 5 to 10 per cent of the total amount of water in our bodies every day.

So, maintaining a proper fluid balance is important for everyone in order to avoid dehydration. And for athletes involved in regular strenuous exercise who want to be in peak form during training and competition, correct fluid balance is crucial. Endurance athletes, in particular, need to manage fluid intake correctly in order to avoid blunting their performance due to dehydration.

FRUITS IS IMPOATANT, MAN

Horticultural Crops

Small Fruit

When growing small fruits, growers must provide an environment that reduces the risk of pests and disease while keeping plants healthy. The result will be a good yield of high-quality fruit. Consumers are increasingly concerned about environmental issues such as pesticide use. Fortunately, by using best management practices, the need for pesticides may be reduced.

The goal in small fruit production is high yield of quality fruit while preserving the environment for future production.

Soil Management

When planting small fruits such as strawberries, raspberries and blueberries, it is important to start planning and making changes at least a year before establishment takes place. Follow these steps:

Soil test - this will provide a reading of soil nutrients, organic levels and pH. Interpret results carefully. Even minor imbalances may cause problems to crops. Adjust soil pH to the following levels: 6.5 for strawberries and raspberries and 4.5 to 5.2 for blueberries.

Prepare site - the year before planting, consider soil fertility, organic matter levels, perennial weeds, drainage, pest levels and soil pH and improve where possible. Examine previous soil test results, earlier crop histories and drainage.

Determine nematode populations - if the site was planted in other small fruits or in orchards, take a soil sample to determine nematode populations. Nematodes damage roots and allow diseases to attack. If counts of root lesion nematodes exceed 500 per kilogram of soil, plants may be stunted and unhealthy. For raspberries, counts of 100 dagger nematodes per kilogram heighten risk of Tomato Mosaic Virus (Crumbly Berry Disease).

Alternatives to chemical fumigation include:

• Allowing soil to lay fallow for at least one full growing season in a weed-free condition. While this reduces pest risk, it may cause erosion and breakdown of soil structure.
  
• Planting cover crops for one year prior to the fruit crop. Use alfalfa, brome hay or another crop that suppresses nematodes.
  

Organic Matter

Increasing organic matter levels in the soil will improve its ability to hold water and nutrients. If a soil test shows organic matter levels are low, consider using cover crops, or adding manure, straw or hay.

Tillage, including cultivation between rows, breaks down organic matter. To reduce loss, reduce the depth and amount of tillage.

In established raspberry and blueberry fields, permanent sod between rows will reduce soil compaction and erosion, improve soil organic matter levels, make harvesting easier and moderate soil temperatures. The recommended grass for sod cover is Creeping Red Fescue and mixes containing it. This species is relatively resistant to equipment traffic, moderately vigorous and becomes dormant in hot summer months when the crop needs available moisture.

VEGETABLES IS IMPORTANT, MAN

Why is it important to eat vegetables?

Eating vegetables provides health benefits — people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.

Health benefits

Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce risk for stroke and perhaps other cardiovascular diseases.
Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce risk for type 2 diabetes.
Eating a diet rich in fruits and vegetables as part of an overall healthy diet may protect against certain cancers, such as mouth, stomach, and colon-rectum cancer.
Diets rich in foods containing fiber, such as fruits and vegetables, may reduce the risk of coronary heart disease.
Eating fruits and vegetables rich in potassium as part of an overall healthy diet may reduce the risk of developing kidney stones and may help to decrease bone loss.
Eating foods such as vegetables that are low in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
Click here for more information about preventing cardiovascular disease, high blood pressure, diabetes, and cancer.
Nutrients
Food sources of the nutrients in bold can be found in the Dietary Guidelines for Americans. Click on the nutrient name to link to the food sources table.

Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.)
Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, vitamin E, and vitamin C.
Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweetpotatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, winter squash, spinach, lentils, kidney beans, and split peas.
Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate folate, including folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
Vitamin A keeps eyes and skin healthy and helps to protect against infections.
Vitamin E helps protect vitamin A and essential fatty acids from cell oxidation.
Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.