A diet rich in vegetables may reduce the risk of stroke, cancer, and many other diseases. Learn about the benefits of vegetables now.
Eating vegetables is not limited to those who aspire to lose or maintain weight. It has been found that those who consume vegetables and fruits in their daily meals are at risk of many chronic diseases.
So, here we will tell you about the most famous benefits of vegetables for your body, which may encourage you to eat them:
Vegetable benefits
1. Superfoods are a source of vitamins and minerals
Vegetables are a rich source of many nutrients that are important to the body and strengthen its immunity.
They are a source of dietary fiber, and many important vitamins and minerals, such as Vitamin A, Vitamin C, Vitamin E, potassium, magnesium, calcium, iron, folic acid, and other antioxidants and plant compound important for body immunity.
Some types of vegetables come under the name of superfoods, as some of them have been found to be important in strengthening immunity, and they also contain special substances and powerful compounds in fighting free radicals and infections and preventing cancer and other chronic diseases.
The most famous examples are broccoli, tomatoes, garlic, and spinach.
2. Help to lose weight
Vegetables are low in calories and fat, and on the other hand, they are a high source of dietary fiber and water, which calls for an essential component of dieting programs or any healthy diet aimed at losing weight.
It helps to increase the feeling of satiety and fullness of the stomach, thus reducing the size of meals eaten during the day.
It is usually recommended to eat a bowl of vegetable salad before main meals or even during snacks to overcome the feeling of hunger and serve the goal of losing or maintaining weight.
3. Promote digestive health
Thanks to the high dietary fiber that vegetables contain, they are very important in promoting the health of the digestive system, digestion, and excretion.
It is important for creating a balanced environment for beneficial bacteria in the intestines, cleaning toxins in the body, and softening stools.
It also contributes to preventing constipation and thus preventing some health problems such as hemorrhoids.
In addition, it has been proven that eating green vegetables, especially leafy vegetables contributes to the prevention of cancers of the digestive system, especially colon cancer.
Vegetables are also a source of a number of important minerals necessary for bowel movement and functioning, such as potassium, magnesium, and calcium, so eating vegetables adequately means promoting bowel movement and function.
4. Prevention of cardiovascular disease
Eating meals rich in vegetables and fruits as part of an overall healthy diet may reduce the risk of heart disease, heart attack, and stroke.
Vegetables, especially sweet potatoes, beans, tomatoes, beets, and spinach, are a source of potassium, which is an important component for lowering and controlling blood pressure.
The high content of fiber in vegetables also helps in lowering cholesterol levels, thus reducing the risk of atherosclerosis and related vascular diseases.
The plant content of minerals important for the functioning of the heart, muscles, and blood vessels contributes to the promotion of heart and circulatory health.
They are a source of iron and folic acid, which is important for the formation and functioning of red blood cells.
It contains potassium, magnesium, and calcium, which are important minerals in maintaining the regularity of the heart and arteries.
5. Diabetes prevention
The benefits of vegetables lie in their high fiber content, which makes them play an important role in regulating blood sugar levels and keeping them within normal ranges.
Numerous studies have proven its importance in the diet and nutrition of diabetic patients.
It has been found that eating vegetables contributes to reducing the risk of developing type 2 diabetes.
This was explained by the fact that vegetable is a source of magnesium, which is very important in regulating glucose levels in the body.
6. Important for pregnant women and fetus
Eating a variety of vegetables is very important for both the pregnant woman and the fetus, as they are a source of folic acid, especially dark green vegetables.
It is known how important folic acid is for women of childbearing age, who, according to recommendations, should consume at least 400 mcg per day,
This contributes to the prevention of fetal abnormalities, neural tube defects, and brain development.
Vegetables are also a source of calcium, which is important for strengthening bones and teeth.
And a source of potassium and magnesium, which are important for many vital processes in the body, and to protect the pregnant woman from cramps, and some health problems she is exposed to, such as the formation of stones in the kidneys or bladder.
And it contains immune-strengthening antioxidants and vitamin A, which help promote healthy skin and eyes and prevent infections.
And vitamin C, which works to heal wounds and promote healthy gums and joints, and enhances the body’s absorption of iron.
The high fiber content in vegetables contributes significantly to the prevention of constipation and hemorrhoids.
7. An important component of plant nutrition
Vegetarians depend mainly on their systems on eating vegetables, as they are an essential source for them of many minerals and vitamins, especially minerals that they cannot get from animal sources, especially iron and calcium.
Vegetables, especially dark leafy greens, such as broccoli, spinach, and mallow, are a high source of iron. They are also a source of calcium, which is very important for the health of bones, teeth, and the heart and for the functioning of various nerves and muscles in the body.
Recommended portion per day
Some may think that vegetables contain few calories and a lot of benefits, and therefore there is no harm in eating them at any time and in any number.
Of course, this belief is wrong, even vegetables rich in fiber and fluids are a source of calories, proteins, carbohydrates, and a small percentage of oils.
Therefore, there are recommendations regarding the permissible portions to be eaten in order with the rest of the food groups and according to the caloric needs of each individual.
It is usually recommended to eat one to four cups of vegetables per day, as mentioned earlier, it depends on how many calories you need per day.