Vegetables are universally promoted as healthy and are well-known for being good for your health.
Vegetables include a diverse group of plant foods that vary greatly in content of energy and nutrients. Eating plenty of vegetables is one of the easiest ways for people to improve their health and well-being.
Vegetables are important sources of many nutrients and deliver ample amounts of vitamins including folate, vitamin A, K and vitamin B6, as well as carotenoids like beta-carotene from carrots, lycopene from tomatoes, zeaxanthin from green veggies, and lutein from spinach and collard greens.
Vegetables also contains high percentage of calcium, potassium, iron, magnesium and a good source for protein and amino acids. And for some veggies, it contains allyl sulfide. (See also: Health Benefits of Garlic and Leeks)
Vegetables naturally have high levels of water, a reason why it is generally low in fat and calories. None have cholesterol.
Vegetables are also a sources of phytochemicals that function as antioxidants, phytoestrogens, and anti-inflammatory agents and through other protective mechanisms.
Additionally, vegetables are abundant in soluble as well as insoluble dietary fiber.
WHY IS IT IMPORTANT TO EAT VEGETABLES?
Eating vegetables provides health benefits – people who eat more vegetables and fruits 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.
Some individuals benefit more from certain vegetables than others, depending on their diet, overall health, and nutritional needs.
LET’S LOOK AT SOME OF THE MOST IMPORTANT HEALTH BENEFITS OF EATING VEGETABLES IN DETAIL.
Cabbage, brussels sprouts, cauliflower, and broccoli have high amounts of indoles and isothiocyanates – components that have protective properties against colon cancer, breast cancer, skin cancer, and some other types of cancers.
(See also: Top 5 Anti-Cancer Vegetables)
Food rich in unsaturated fats (found in olive oil and nuts) and nitrite and nitrate (found in leafy green vegetables) may help protect you from high blood pressure. Potassium in vegetables may help to maintain healthy blood pressure.
IMPROVE HEART HEALTH
Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
IMPROVES DIGESTIVE HEALTH
The dietary fiber in vegetables boost a person’s heart and gut health, preventing digestive issues and reducing obesity.
The vitamin A in vegetables keeps the eye healthy as well as protecting against infections. Antioxidants present in vegetables include capsanthin, quercetin, and lutein (in the green variety), also protects vision.
Greater consumption of vegetable, whole grain products, and fruits may lower the risk of multimorbidity.
Vegetables may promote emotional well-being among young adults as they are known to naturally relieve stress and depression and boost the mood. Kale is a great vegetable that enlightens your mood and helps you relax.
(See also: Everything You Need To Know About Kale)
The vitamin C in vegetables helps heal cuts and wounds thus protecting it against infections.
GOOD FOR PREGNANT
The folate present in vegetables helps the body form red blood cells. Pregnant woman who consume adequate folate from vegetables reduces the risk of neutral tube defects, spina bifida and anencephaly during fetal development.
(See also: 3 Healthiest Foods For Baby)
LOWERS BLOOD CHOLESTEROL LEVELS
Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease.
(See also: Signs of Too Much Cholesterol )
Vegetables are called ‘negative calorie foods’ because they actually help in weight loss by making you spend more energy to digest the food than add to your overall caloric intake.
(See also: 31 Fat Burning Foods)
Vegetables are the best treatments for bright, glowing and healthy skin. The vibrant pigments in vegetables also have immense disease-fighting capabilities.
(See also: 6 Great Food Items To Clear Your Skin)
Vegetables give your hair a greater health boost than the most expensive shampoos in the market. Vegetables are undoubtedly the powerhouses of nutrition since they are packed with the vitamins and minerals that your hair need the most to ensure strong, healthy, and lustrous hair.
From providing essential vitamins and minerals to fighting disease, it’s clear that including vegetables in your diet is crucial for good health.
TWO TYPES OF VEGETABLES THAT YOU CAN INCLUDE IN YOUR DIET.
- Starchy vegetables: They have more sugar, so you need to keep the quantity in check. These include peas, plantains, squash, potatoes, and yams.
- Non- starchy vegetables: They can be consumed in unlimited quantities – these include cauliflower, asparagus, artichokes, beets, carrots, broccoli, onions, cucumber, leeks, eggplant, tomato, peppers, mushrooms, spinach, salad greens, and zucchini.
However, if you are on a strict diet, then consider the vegetables with minimal calories and high nutritional value. These are carrots, radishes, celery, cucumbers, fresh green beans, cabbage, mushrooms, lettuce, cherry tomatoes, and cauliflower.
WAYS TO ENJOY VEGETABLES
- You can prepare it as salads. Vegetable salads are as amazing as eating ice cream.
- You can prepare it as snack, try to fry and made some chips out of it. Potato fries are common in this or you may add it in your sandwich or burgers.
- You can add it in your soap or stews.
- You can make juice out of vegetables, a veggie shakes perhaps.
- Or, just simply eat it raw.
VEGETABLES RECIPE TIPS
- Vegetable Soup
- Buttered Vegetable
- Vegan Potato Soup With Beans And Kale
- Bowtie Pasta With Vegetables And Roasted Garlic
- Braised Beef And Vegetables
- Shrimp And Vegetables Spring Rolls
- Magic Mixed Veggies With Creamy Orange Dressing Mayo Pearls
- Roast Beef Shawarma Style With Veggies
- Beef Vegetable Soup
- Veggie Kare-Kare With Fried Tofu
(See also: Most Loved Vegetable Dishes in the Philippines)
However, vegetables can also be consumed after processing and cooking, although it does take away a small percentage of nutrients. Realistically, consuming it in either way is good for your health.
Ensure that you’re getting a good mix of vegetables in your diet to take advantage of their many diverse health benefits as possible.
- Health Benefits of Radish
- Health Benefits of Cucumber
- Health Benefits of Carrots
- Health Benefits of Eggplant
- Health Benefits of Broccoli
- Health Benefits of Lettuce
- Health Benefits of Sponge Gourd
- Health Benefits of Patani
- Health Benefits of Mustasa
Please be advised that all of the information on this website is based on research and is provided for informational purposes only. Visitor who either use this Site and rely on any information do so at their own risk.
- Organic Facts. “Benefits of Vegetables”.
- Slavin, Joanne L. & Lloyd, Beate. 2012. NCBI. “Health Benefits of Fruits and Vegetables”. 6 July
- Link, Rachel. MS, RD. 2017. Health Line. “The 14 Healthiest Vegetables on Earth”. 14 May
- Leonard, Jayne. 2018. Medical News Today. “What are the most healthful vegetables?”. 11 October
- Choose My Plate. “Nutrition and Health Benefits”.