five incredible reasons why you should eat vegetables.
Vegetables are a gift from nature, from leafy greens to cruciferous veggies. It is filled with fiber, B vitamins, immune-boosting antioxidants, and minerals. Vegetables can have a big impact on your health. Countless studies have linked the benefits of increased veggie intake to a decreased risk of chronic disease, including heart disease, diabetes, and certain cancers.
There are a lot of reasons why nutrition experts are always telling people to eat more veggies. Here’s more about why this group of foods is so good for you.
1) Reduce blood pressure
Many green leafy vegetables like kale, beets, spinach, and chard contain potassium. Potassium helps your kidney filter sodium (salt) out of your body more efficiently, which can lower your blood pressure.
2) reduces your chances of developing heart disease.
Heart disease is the leading cause of death in both men and women in America, and your diet plays an important role in keeping your heart healthy.
A meta-analysis of cohort studies following 469,551 participants found that a higher intake of fruits and vegetables is associated with a reduced risk of death from cardiovascular disease, with an average reduction in risk of 4% for each additional serving per day of fruits and vegetables.
Although all fruits and vegetables likely contribute to this benefit, green leafy vegetables, such as lettuce, Swiss chard, spinach, and mustered greens, were most strongly associated with a decreased risk of cardiovascular disease.
3) Diabetes management
Vegetables are particularly high in fiber, which is needed for optimal digestion. They have a low glycemic index, so your blood sugar won’t rise quickly after a meal. Adding some arugula to your pasta helps bulk up your plate and keeps you satisfied. Try adding peppers to tacos or cauliflower to stir-fries.
The American Diabetes Association recommends at least 3 to 5 servings per day of non-starchy vegetables like carrots, broccoli, or cauliflower.
4) Lower the risk of cancer
No diet choice is guaranteed to keep you cancer-free, but numerous studies have revealed what appears to be a strong link between eating fruits and vegetables and protection against cancer.
A meta-analysis of cohort studies found that a higher vegetable intake did not decrease the risk of death from cancer.
A more likely possibility is that some types of fruits and vegetables may protect against cancer.
A study by Farvid and colleagues followed a Nurses’ Health Study cohort of 90,476 premenopausal women for 22 years and found that those who ate the most fruit during adolescence (about 3 servings a day) compared with those who had the lowest intake (0.5 servings a day) had a 25% lower risk of developing breast cancer.
There was a significant reduction in breast cancer in women who had eaten a higher intake of apples, grapes, bananas, corn, oranges, and kale during early adulthood. No protection was found from drinking fruit juices at younger ages.
Cruciferous vegetables like Brussels sprouts and cauliflower have been studied for their cancer-fighting power. They deliver potassium, vitamin C, folate, and phytochemicals as well as sulforaphane ( high in broccoli), which may protect your cells from carcinogens.
5) Benefits your eyes
Eating fruits and vegetables can keep your eyes healthy. If you want to protect your eyes, eat more vegetables. You’ll also want to take some screen breaks and see your eye doctor. Lutein and zeaxanthin are two carotenoids that can help prevent two common aging-related eye diseases — cataracts and muscular degeneration.
You’ll find them and other eye-protecting carotenoids in corn, basil, spinach, red peppers, and broccoli.
Tips on how to add vegetables to your meal
Photo by cottonbro from Pexels: https://www.pexels.com/photo/a-kid-sitting-slicing-a-broccoli-on-the-plate-6970114/
• cook onions, peppers, and zucchini together for a vegetable kabob meal.
• create a fresh Mediterranean garden salad with lettuce, sweet peas, peppers, and cherry tomatoes.
• Make a cauliflower pizza crust.
• Add veggies to tuna salad
• Create a vegetable melt by adding asparagus, mushrooms, and peppers to toasted cheese bread.
Disclaimer
This article is for educational purposes only. It shouldn't be taken as a substitute for a medical condition. You should always try and visit your doctor for proper advice if you have any medical issues.
Reference:
- https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1001878
- https://www.bmj.com/content/349/bmj.g4490.full.pdf+html
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Are vegetables good for pregnant women? Or are they certain vegetables that pregnant women should eat to improve their health? We will definitely find out in our next article.
