We are all aware the incredible benefits of eating vegetables provides – 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 such as Obesity, high blood pressure, etc.
Vegetables not only provide nutrients vital for health but can be good source maintenance of your body. In fact, there is a lot to lose when you don’t eat vegetables. Eating too few fruits and veggies can result in nutrient deficiencies.
1. Natural Immunity From Sickness
Vegetables are important sources of many nutrients, including potassium, folate (folic acid), vitamin A, and vitamin C.
Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
Now when you don’t eat them, you’re more prone to digestive ailments such as constipation, hemorrhoids, and diverticulosis.
Vegetables also contain cellulose, which increases stool weight, eases passage, and reduces transit time.
In addition, they contain fiber, which Moore says “helps to alleviate or prevent constipation, stimulates the GI tract muscles so they retain their strength and resist bulging out into pouches called diverticula, and reduces pressure on the lower bowel, making it less likely for rectal veins to swell [which causes hemorrhoids].
A study from Harvard Medical School showed that a diet high in dietary fiber, which fruits and veggies provide, reduces the risk for diverticular disease.
2. Natural Weight Checker
Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, and/or cholesterol.) Hence they can help you maintain your weight.
A study led by researchers at the Albert Einstein College of Medicine showed that overweight and obese portions of the U.S. adult population ate fewer servings of fruits and vegetables than normal-weight groups.
Now, most often, the diet containing foods that are high in energy density—meaning more calories per gram—leads to overeating and weight gain. Fruits and vegetables are low in calories and low in energy density. Therefore, one can eat more and feel more satisfied with fewer calories.
3. Original Blood Tonic
Folate (folic acid) is one of the nutrients that is gained from eating vegetables. Folate helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods.
And in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
4. Blood Pressure Machine
Beyond just providing blood, vegetables also act to monitor the blood.
A diet high in sodium and low in fruits and vegetables will contribute to higher blood pressure.
The Dietary Approaches to Stop Hypertension (DASH) study proved that a diet rich in fruits and veggies can reduce blood pressure—and in people who already had hypertension, the diet reduced their blood pressure as much as medications can.
5. Beauty Maintenance
Vegetables have a high level of Vitamin A which keeps the eyes and skin healthy and helps to protect against infections.
Broccoli, for instance, is full of many vitamins and minerals important for skin health, including zinc, vitamin A and vitamin C.
It also contains lutein, a carotenoid that works like beta-carotene. Lutein protects your skin from oxidative damage, which can cause your skin to become dry and wrinkled.But broccoli florets also pack a special compound called sulforaphane, which boasts some impressive potential benefits. It may even have anti-cancer effects, including on some types of skin cancer.
Sulforaphane is also a powerful protective agent against sun damage. It works in two ways: by neutralizing harmful free radicals and switching on other protective systems in your body.
6. Friendly Stomach
Vegs helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories. it makes it easy to have bowel movements.
Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
You could develop digestive problems if you are not taking a lot of vegs.
7. General Healing
Vegetables contain Vitamin C and that can help to heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.
It also keeps your skin fresh and healthy.
It is good for your hair growth, fingernails, etc.
8. Keeps Cancer At Bay
Antioxidants such as vitamin E, vitamin C, and carotenoids may reduce cancer risks by protecting healthy cells from free radicals,” says Dr. Moore.
Carotenoids—pigments including beta-carotene, which can be found in spinach, other dark leafy greens, deep orange fruits, sweet potatoes, squash, and carrots—may protect against cellular damage and have been associated with lower rates of cancer.
In addition, consuming too much fat has been linked to cancer; so replacing those unhealthy foods with a diet high in fruits and veggies will lower your risk. These foods can actually lower your risk of getting cancer.