13 benefits of eating vegetables – Vegetables are an essential part of a healthy diet, but some of us struggle to get enough of them. Eating vegetables provides many benefits, from helping to lower your risk for chronic diseases to aiding digestion. Here are four reasons you should be eating more vegetables every day.
Table of Contents
- 1 1. Weight loss
- 2 2. Improve digestion
- 3 3. Boost your immune system
- 4 4. Reduce the risk of heart disease and stroke
- 5 5. Improve blood pressure
- 6 6. Up your fiber
- 7 7. Help your eyes
- 8 8. Improve your skin
- 9 9. Reduce risk of heart disease
- 10 10. Benefit for blood sugar
- 11 11. Reduce risk of cancer
- 12 12. Keep your brain young
- 13 13. Improve your immune health
- 14 How to incorporate more vegetables into your diet
- 15 Key Facts
- 16 Conclusion
1. Weight loss
When it comes to weight loss, incorporating more vegetables into your diet can be a helpful strategy. Vegetables are low in calories and high in fiber, making them a filling and satisfying food choice. What’s more, research has shown that eating more vegetables can help you lose weight and keep it off long-term. So, if you’re looking to shed some pounds, adding more veggies to your plate is a good place to start.
2. Improve digestion
Vegetables are an important part of a healthy diet and can offer a variety of health benefits. They are a good source of vitamins, minerals, and fiber, and can help you stay feeling full longer. Vegetables may also help improve digestion.
Digestion is the process by which food is broken down into smaller pieces so that the body can absorb the nutrients it needs. The digestive system includes the mouth, esophagus, stomach, intestines, and anus. When you eat vegetables, they travel through your digestive system and can help to keep things moving along smoothly.
Fiber is one type of nutrient that is especially important for proper digestion. It helps to add bulk to stool and keeps things moving through the intestines at a healthy pace. Vegetables are a great source of fiber, and including them in your diet may help to improve regularity and prevent constipation.
In addition to fiber, vegetables also contain other nutrients that are important for gut health, such as water, vitamins, minerals, and antioxidants. These nutrients can help to reduce inflammation throughout the body and promote a healthy balance of gut bacteria. Including plenty of vegetables in your diet may help improve digestion and overall gut health.
3. Boost your immune system
When it comes to boosting your immune system, there are many benefits of eating vegetables. Vegetables are packed with nutrients that help keep your body healthy and functioning properly. They also contain antioxidants that fight off harmful toxins and free radicals. Free radicals can damage cells, leading to inflammation and disease. Antioxidants help to neutralize these harmful effects, keeping your cells healthy and your body functioning properly. Additionally, some vegetables contain compounds that have been shown to boost immunity directly. These include garlic, ginger, and turmeric. Eating a variety of vegetables ensures that you are getting all the nutrients you need to keep your body healthy and your immune system strong!
4. Reduce the risk of heart disease and stroke
Eating vegetables has been linked with a reduced risk of heart disease and stroke. This may be due to the fact that vegetables are high in antioxidants and fiber, both of which have been associated with a reduced risk of these conditions. Additionally, vegetables are low in calories and saturated fat, two other factors that can contribute to heart disease and stroke.
5. Improve blood pressure
Nearly half of Americans have high blood pressure, according to the CDC. When it comes to your diet and blood pressure, eating too much salt isn’t great. But, eating more potassium-rich foods can help reduce the damage of a high-sodium diet. Vegetables, like beets and spinach, deliver potassium (amongst other nutrients) and the fiber from vegetables also helps your heart.
6. Up your fiber
Most of us don’t hit our recommended fiber intake (that’s 38g/day for men and 25g/day for women). Eating high-fiber foods like whole grains, fruits, legumes, nuts and yes, vegetables can help you get enough of this key nutrient. Fiber is great for your heart and gut, but also can keep you full and reduce your risk of developing diabetes. All vegetables have fiber, so choose a variety to get your fill. Artichokes, sweet potatoes and peas all make our list of foods with more fiber than an apple.
7. Help your eyes
Eye health may be top of mind if you stare at a computer and phone all day, which can strain your eyes, according to the American Optometric Association. 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 help reduce the risk of age-related macular degeneration (AMD). You’ll find them and other eye-protecting carotenoids in basil, corn, red peppers, spinach and broccoli.
8. Improve your skin
You can help take care of your skin by staying hydrated and getting quality sleep, but what you eat can help too. Tomatoes deliver lycopene, which can actually help protect your skin from sunburn (sunscreen is important too). Kale and avocados can help keep your skin more elastic. Many vegetables, like cucumbers and celery, also have a high water content to help you meet your hydration goals for glowing skin.
9. Reduce risk of heart disease
Heart disease is the leading killer of men and women in America and diet plays a big role in helping keep your heart healthy. Vegetables give you potassium and fiber, two nutrients that are good for your heart. Adding lots of veggies to your diet can also help you keep your weight in a healthy range, which takes some pressure off your heart. Leafy greens, avocados and tomatoes make our list of top heart-healthy foods, but all veggies have benefits for your heart.
10. Benefit for blood sugar
Whether you have diabetes or not, vegetables are low in calories and high in fiber and nutrients, so they can help fill you up and can minimize blood sugar spikes during meals. Adding some arugula to your pasta helps bulk up your plate and keep you satisfied. Try adding peppers to tacos or cauliflower to stir-fries. Some vegetables are higher in starches and carbs—think potatoes, corn, squash, peas—but they can still be included in your diet. (Here are 10 of the best vegetables to eat when you have diabetes.)
11. Reduce risk of cancer
No diet choice is guaranteed to keep you cancer free, but vegetables are full of cancer-fighting nutrients and antioxidants that may reduce your risk of certain types of cancers. Cruciferous vegetables, like Brussels sprouts and cauliflower, have been studied for their cancer-fighting power. They deliver potassium, folate, vitamin C and phytochemicals, as well as sulforaphane (highest in broccoli) which may protect your cells from carcinogens. Variety is key here, as all veggies have different nutrients and protective effects.
12. Keep your brain young
If you want to keep your brain sharp, including vegetables in your diet is the way to go. Vegetables, especially leafy greens, are part of the MIND Diet, which was designed by researchers to help reduce your risk of Alzhemier’s disease and dementia. The antioxidants and folate they deliver are key nutrients for your brain.
13. Improve your immune health
It’s no secret that what you eat impacts your immune system. Vitamin C is a key nutrient that’s found in lots of vegetables (people are always surprised to learn that broccoli and bell peppers have more vitamin C than an orange) that helps keep your immune system strong. Eating a well-balanced diet with a variety of foods is also important for your immune system, so include lots of different veggies as well as fruits, whole grains, healthy fats and protein sources.
How to incorporate more vegetables into your diet
There are many benefits to incorporating more vegetables into your diet, including improved health and decreased risk of disease. Here are some tips on how to do so:
- Add vegetables to your meals. Whether it’s adding some chopped veggies to your sandwich or having a side salad with your dinner, adding more vegetables to your meals is an easy way to increase your intake.
- Make vegetable-based meals. There are plenty of delicious recipes out there that feature vegetables as the main ingredient. Try making a veggie stir-fry, soup, or pasta dish for your next meal.
- Incorporate raw or lightly cooked vegetables into snacks. Instead of reaching for a bag of chips, try snacking on carrot sticks, celery, cucumber slices, or other raw veggies. You can also add cooked veggies to dips or spreads for an easy snack option.
By following these tips, you can easily increase the amount of vegetables you’re eating and reap all the wonderful benefits that come with it!
Key Facts
- Vegetables are a good source of vitamins, minerals, and fiber.
- Low in calories: A cup of raw veggies has only about 50 calories.
- Adding more vegetables to your diet can help you reach your weight loss goals.
- Vegetables can improve your health: Eating a diet rich in vegetables has been linked with lower risks of heart disease, cancer, and other chronic diseases.
- Vegetables are easy to add to your diet: You can easily incorporate them into meals and snacks or eat them as side dishes.
Conclusion
Eating vegetables can give your body the essential nutrients and vitamins it needs to stay healthy. Not only that, but they are also low in calories and fat while being rich in fiber which helps with digestion. They provide an excellent source of energy, help protect against certain illnesses, and promote good overall health. With so many benefits from eating vegetables, there is no excuse for not including them as part of your daily diet.
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