A diet rich in vegetables may reduce the risk of stroke, cancer and many other ailments. Learn about the benefits of vegetables now.
Eating vegetables is not limited to those who aspire to lose weight or maintain it! Perhaps it has become very obvious to you that the benefits of vegetables make it a necessary food during the day, and that it should be the first priority of your daily dishes.
Those who eat vegetables and fruits as part of their daily diet were found to have a lower risk of many chronic diseases. So the USDA's recent recommendations are that half the healthy dish should contain vegetables and fruits.
So here we will talk to you about the most famous benefits of vegetables for your body that may encourage you to eat:
Superfoods and a source of vitamins and minerals
Vegetables are a rich source of many nutrients important to the body and to strengthen its immunity, it is a source of dietary fiber, and for many important vitamins and minerals such as: vitamins A, E and C, potassium, magnesium, calcium, iron, folic acid, and other antioxidants and plant compounds important for immunity the body.
Some types of vegetables come under the name of super food, as many studies have shown that some of them are important in strengthening immunity and contain special substances and strong compounds in the fight against free radicals and infections and the prevention of cancer and other chronic diseases, and one of the most famous examples Forth: broccoli, tomato, garlic, spinach.
Helps in weight loss
Vegetables are low in calories and fat.In contrast, they are a high source of dietary fiber and water, which requires an important element in dieting programs or any healthy diet that targets weight loss.It will help to increase the feeling of satiety and fullness of the stomach, thus reducing the volume of meals eaten during the day.
It is usually advisable to eat a dish of vegetable salad before the main meals or even during snacks to overcome the feeling of hunger and to serve the goal in the descent or maintain weight.
Promote digestive health
Thanks to the high dietary fiber contained in vegetables, they are very important in promoting digestive health, digestion and excretion.
Contributing to prevent constipation and thus prevent some health problems such as hemorrhoids.
In addition, many studies have shown that eating vegetables, especially leafy vegetables, contributes to the prevention of cancers of the digestive system, especially colon cancer.
Vegetables are also the source of a number of important and essential minerals in the bowel movement and work, such as potassium, magnesium and calcium, so eating enough vegetables means to promote the work of the bowel and movement.
Help prevent cardiovascular disease
Eating meals rich in vegetables and fruits as part of a healthy diet may reduce the risk of heart disease, heart attacks and stroke.
Vegetables, especially sweet potatoes, beans, tomatoes, beets and spinach, are a source of potassium, an important ingredient for lowering and controlling blood pressure.
The high fiber content of vegetables is also helpful in lowering blood cholesterol levels, thereby reducing the risk of atherosclerosis and related vascular disease.
The vegetable content of minerals important for the work of the heart, muscles and blood vessels contributes to the promotion of heart health and blood circulation, it is a source of iron and folic acid important for the work of red blood cells and composition, and contain both potassium, magnesium and calcium, which are important minerals in the maintenance of the heart rate and arteries.
Prevention of diabetes
The high fiber content of vegetables makes it important to regulate blood sugar levels and maintain them at normal rates, and many studies have shown how important they are in diabetic diet and nutrition.
In a recent study, eating about nine servings of vegetables a week reduces the risk of type 2 diabetes by about 16%. This was explained by the fact that vegetables are a source of magnesium, a very important element in regulating glucose levels in the body.
Important for pregnant and fetus
Eating a variety of vegetables is very important for both pregnant and fetus, it is a source of folic acid, especially dark green, and it is known how important folic acid for women during childbearing age, as it should according to the recommendations to consume at least 400 micrograms per day, this contributes to the prevention of abnormalities Embryos, neural tube defects and brain development.
Vegetables are also a source of calcium, which is important for strengthening bones and teeth, potassium and magnesium, which are important for several vital processes in the body, and prevent pregnant women from convulsions, and some health problems that are prone to such as the formation of stones in the kidney or bladder.
Its immune-enhancing antioxidant content, Vitamin A helps promote healthy skin and eyes and prevents infections, and Vitamin C, which heals wounds, promotes healthy gums and joints, and promotes iron absorption in the body.
The high fiber content of vegetables contributes significantly to the prevention of constipation and hemorrhoids.
It is an important ingredient in plant nutrition
Vegetarians rely mainly on vegetables to consume vegetables. They are a major source of many minerals and vitamins, especially minerals they cannot eat from animal sources, especially iron and calcium.
Vegetables, especially dark leafy ones such as broccoli, spinach and mallow, are considered a high source of iron. Calcium is a very important source of bone health, teeth, heart and nerves and muscles.
Recommended daily intake
Some people think that vegetables contain a few calories and a lot of benefits and therefore no harm to eat at any time and in any number!
Of course, this belief is wrong. Even high-fiber vegetables and liquids are a source of calories, proteins, carbohydrates and a small percentage of oils. Therefore, there are recommendations on the rations allowed to eat them in order with the rest of the food groups and according to the needs of each individual calories.
It is usually recommended to eat one to four cups of vegetables a day according to the Dairy Council of California, as we mentioned earlier depends on the number of calories you need daily.
By Dr Mahad Shah
Ms Productions
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