Health Benefits of Vegetables – Vegetables are necessary for healthy living and also a source of many nutrients needed for the body.
Eating vegetables every day also helps protect you from chronic diseases such as cancer, stroke, heart disease, and type-2 diabetes.
Medical practitioners around the world regularly advise people to eat fresh vegetables to get the nutrition needed rather than taking drugs.
According to them, vegetables help take care of your digestive, excretory, skeletal system, and also balance blood pressure levels.
Potassium, fiber, folate (folic acid), and vitamins A, E, and C are nutrients that can be found in vegetables.
Contrary to the popular belief that vegetables are mainly green leaves, vegetables could be in other forms like tomatoes, broccoli, and spinach, and so on.
Real People, Real Experience of the Benefits of Vegetables
In 2017, Scientists from London’s Imperial College examined 95 different studies – focused on the intake of vegetables and fruits.
A group, who had 5 portions of vegetables and fruits daily showed a reduced risk of diseases like heart attack, stroke, cancer, and early death.
Another group had 10 portions daily and as you might have already guessed, they benefited greatly from it.
The 10 portion group showed up to 13 percent reduction in risk of cancer, 28 percent reduction in risk of cardiovascular disease, 24 percent reduction in risk of heart disease, 31 percent reduction in the number of early death, and 33 percent reduction in risk of stroke.
You can read more about the study here.
Vegetables more Effective than Fruits
Another research that used data from the Health Survey for England and published in the Journal of Epidemiology & Community Health, confirmed that vegetables have significantly higher health benefits than fruit.
The researchers studied the eating habits of 65,226 English people from 2001 to 2013 and concluded that the more vegetables they consumed, the less the risk of early death.
With a minimum of seven portions, the risk of heart disease is reduced by 31 percent and cancer, by 25 percent.
Salad, according to the researchers gives 13 percent risk reduction per portion, against fruits which contributes a less although significant 4 percent.
For broader knowledge, let’s look at the types of Vegetables
Cruciferous vegetables – could be cabbage, cauliflower, Brussels sprouts and broccoli
Leafy green vegetables – examples are spinach, lettuce, and silverbeet.
Marrow – we have pumpkin, cucumber, and zucchini under this category.
Allium – onion, garlic, and shallot can be seen in this category.
Root vegetables – potato, sweet potato, and yam are root crops, therefore they are classified under the root vegetables.
Edible plant stem – These are celery and asparagus.
Vegetables can also be classified into four color groups
Orange and yellow colors: This type of vegetable contains vitamin c which is good for healthy skin.
It also helps in the production of collagen, thereby preventing skin wrinkles.
Examples are sweet potatoes and carrots.
Red color vegetables: They are tomatoes, red onions, and red pepper.
It should be noted, that tomatoes are more nutritious when they are raw than when cooked.
Greens: Includes broccoli, kiwis, cabbage, Brussels sprouts, green bell peppers, collards, romaine, and spinach.
Blue color vegetables: Include plums, beets, eggplant, and purple cabbage.
Health Benefits of Vegetables
Of the numerous benefits of vegetables, the skin comes first. Vegetables make your skin glow, brighter and smoother.
However most people do not know this and regularly forget to include vegetables in their daily meals.
Vegetables are perfect for the skin as it makes you look younger because it prevents dryness and other skin problems.
You know now why your granny keeps eating them eh?
In recent times, many salons make use of vegetable facials for their customers.
This shows the importance and health benefits of vegetables for the skin.
Clear digestive system
Vegetables are rich in fiber which keeps the digestive system clean and healthy.
Thus, when you take a lot of vegetables, you would be free from constipation, diarrhea, bowel irregularity as well as colon cancer.
You should try it, as it has always worked for me.
Helps to reduce and maintain body weight
Vegetables are also known as negative calorie food because when you spend more energy to digest the food, you lose weight rather than adding to the calories that you have in your body.
Vegetables alongside regular exercise will help reduce your weight, making you fitter and healthy for your daily activities.
Avoid processed food as this will add to your weight, rather, eat a lot of vegetables and you’ll see positive results in no time.
Vegetables contain a lot of water.
Meals rich in vegetables add to the amount of water in the body and aids in flushing out toxins from our systems.
Reduces the risk of diabetes
Diabetes is a deadly disease that has affected so many people around the world.
Daily consumption of green vegetables can help.
These vegetables are rich in magnesium, iron, and calcium.
It is also good for people who have type 2 diabetes.
Another health benefits of vegetables are the production of quercetin, which reduces substance that can cause allergies.
It also has antioxidant, anti-inflammatory, and anticancer properties.
As mentioned earlier, veggies help in the fight against cancer.
Vegetables such as cabbage and broccoli have elements, which protects you from some types of cancer.
Do well to eat a lot of vegetables so you can reduce the risk of having cancer.
The antioxidants produced by vegetables also prevents the growths of cancerous cells in the body.
On the flip side, there are foods we also avoid to reduce the risk of cancer.
Vegetables are also good for enhancing the immune system to fight against infection and diseases.
Contains Iron, Calcium, Proteins and Amino Acids
Amino acids are required for healthy living and vegetables can provide this.
Vegetables also contain iron and calcium.
These are nutrients that are constantly needed by the body.
Takes care of bone problems
Vitamin K in vegetables is good for a healthy bone.
Make sure you add vegetables to your meal to reduce bone problems.
For clearer vision, eat vegetables like tomatoes to protect your eye.
Vegetables provide lycopene, which protects your eyes from blindness and other eye-related issues.
Regulates blood pressure
Foods like garlic, onions, chives, leeks, and scallions contain allyl sulfides that regulate blood pressure.
Leafy vegetables also contain nitrate, which reduces the chances of developing high blood pressure.
It’s a form of stress reliever
Vegetables naturally relieve stress and fight depression.
An example of a vegetable that can do such is kale as it helps calm your nerves and brightens your mood.
In one of our recently published articles, we discussed extensively on natural tips for healthy hair.
Do you know that a diet with vegetables can make your hair healthy?
Vegetables contain so many nutrients that are needed to make your hair long, smooth, and brighter.
Vegetables are rich in vitamin A, vitamin C, calcium, and iron.
These vitamins and minerals produce a substance called sebum which is needed for hair scalp.
They also prevent hair loss using the properties of calcium and iron.
Red pepper helps to retain the thickness of the hair.
Carrots that are rich in vitamin C protects the hair from losing its moisture and improve hair growth.
Health Benefits of Vegetables – A Final Note
Whenever you go to the market to buy vegetables, always check the color.
Be on the lookout for vegetables that have green colors as yellow-colored vegetables suggest its an old stock and its taste and nutritional values on the low.
For other forms of vegetables like carrots, tomatoes, and so on, buy the ones with the natural color.
Vegetables should also be prepared in small quantities and consumed within a day. When it stays for too long, it begins to lose its nutrient.
I will suggest you read The 13 Foods You Eat Every Day that can Cause Cancer. It will help you understand better the benefits of vegetables and the food you should replace them with immediately.
Vegetables provide a lot of health benefits required by the body.
Vegetables also provide more benefits when they are consumed raw than when it is cooked.
It might not taste well but ensure that you eat raw vegetables more than the cooked ones.
Cooking takes away some nutrients.
However, it must be stated that not all vegetables are to be eaten raw.
Dr. Ann Kulze, a nutrition and wellness experts shares this video on How to Prepare Vegetables Without Losing Nutrients:
Video Credit: Dr. Ann Wellness
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