Nutrition experts recommend that people eat more vegetables for many reasons. This food group is great for you.
Mama was right about vegetables. They are good for you! This is not surprising. We all know that vegetables and fruits are healthy habits. Yet, Americans don’t eat the recommended 2-4 cups of vegetables (the exact amount will vary depending on your age and sex). All vegetables count towards your daily quota. All vegetables count towards your daily quota, including starchy veggies (like potatoes), leafy and green leaves, canned tomatoes, frozen spinach, and can-tomatoes. Here are 10 reasons vegetables are good for your health.
Fight inflammation
While inflammation can be good sometimes, chronic inflammation is not healthy for our bodies. To help fight inflammation, vegetables are one of the best food choices. They are high in antioxidants and phytochemicals that can help your body.
Lower blood pressure
Nearly half of Americans have high blood pressure. Salt intake is a problem for your health and blood pressure. Eating more potassium-rich foods can reduce the effects of high-sodium eating habits. The potassium in vegetables like spinach and beets is among other nutrients. Fiber from vegetables can also help your heart.
Get more fiber
Many people don’t get the recommended amount of fiber (38g/day in men, 25g for women). High-fiber foods such as whole grains, fruits and legumes, nuts, and vegetables, can help you get enough of this important nutrient. Fiber is good for your gut and heart and can help you feel fuller and less likely to develop diabetes. You can eat a wide variety of vegetables that are rich in fiber. Our food list includes peas, sweet potatoes, and artichokes. They all have more fiber than an Apple.
Eyesight is important
According to the American Optometric Association, straining your eyes can be a problem if you spend too much time staring at your phone and computer. However, you should also take screen breaks and visit your eye doctor. You can protect your eyes by eating more vegetables. Lutein and zeaxanthin, two carotenoids, help reduce the risk of developing age-related macular disease (AMD). These and other eye-protecting compounds can be found in spinach, broccoli, red peppers and basil.
Improve your skin
Your skin can be taken care of by getting enough sleep and staying hydrated. But what you eat can also make a difference. Tomatoes contain lycopene which can help protect your skin against sunburn. Sunscreen is also important. Avocados and kale can make your skin more elastic. Cucumbers, celery, and many other vegetables have high water content, which can help you reach your skin’s hydration goals.
Heart disease risk reduced.
Heart disease is America’s leading cause of death. Your diet plays an important role in keeping your heart healthy. Vegetables provide potassium and fiber, which are both good for the heart. You can reduce your risk of developing heart disease by eating lots of vegetables. Our top heart-healthy food list includes tomatoes, leafy greens, and avocados. However, all vegetables have heart benefits.
Blood sugar benefits
Vegetables are low in calories, high in nutrients, and have low carbohydrate intake. They can fill you up and help to reduce blood sugar spikes. Arugula can be added to pasta to bulk it up and keep you full. Add peppers to your tacos and cauliflower to your casseroles to make stir-fries. Even though they are high in carbs and starch, you can still include some vegetables, such as potatoes, squash, peas, and corn.
Lower your risk of getting cancer
Although no diet is perfect, vegetables contain cancer-fighting nutrients that can help reduce your chances of getting them. Cruciferous vegetables have been extensively studied for their anti-cancer properties. These vegetables are rich in potassium, folate and vitamin C. They also contain sulforaphane, the highest level of broccoli, which can help protect your cells against carcinogens. It would help if you were open-minded because all vegetables have different nutrients and protective properties.
Keep your brain young.
Vegetables are a great way to keep your brain sharp. The Mind Diet includes vegetables, particularly leafy greens. Researchers created this diet to reduce the risk of Alzheimer’s disease and dementia. They provide important nutrients for your brain, including antioxidants and folate.
Improve your immune health
It is no secret that the food you eat impacts your immune system. Vitamin C is an important nutrient found in many vegetables. People are often surprised to find that bell peppers and broccoli have more Vitamin C than an orange. This helps maintain a strong immune system. Your immune system will benefit from a varied diet that includes a wide variety of food items.