You should look to boost your health with vegetables because they contain all the nutrients, vitamins, and minerals much needed by your body.
“A meta-analysis of cohort studies following 469,551 participants found that a higher intake of fruits and vegetables is associated with a reduced risk of death from cardiovascular disease, with an average reduction in risk of 4% for each additional serving per day of fruit and vegetables”, say experts from Harvard
There is a guideline laid out by the “Dietary Guidelines for Americans 2010”, which says that one-half of the plate we have should comprise veggies and fruits. This is because a good amount of veggies and fruits gives the body plenty of nutrients and energy.
Veggies especially have a lot of dietary fiber in them, and this helps bring down the chances of cardiovascular diseases and obesity to a large extent.
You also get a lot of minerals (fulvic acid too) and antioxidants as well from veggies, which are protective mechanisms for the body.
This is why mom was right when she said “eat your vegetables”!
Veggies are good for the body and that shouldn’t come to you as a surprise when we say so. It is a very healthy habit to eat veggies daily. But still, most of us are not consuming the amounts we should on a daily basis.
From potatoes to leafy greens, tomatoes to spinach, and more – have veggies on a daily basis.
Why Should You Eat More Veggies?
Here is how you can boost your health with vegetables:
1. Improve Blood Pressure
Nearly half the world suffers from high blood pressure, and sources from the medical world say it is growing at an alarming rate.
Having a lot of salt is not good for you when you link blood pressure and your diet, say medical experts.
So what you should do is to have foods rich in potassium, which brings down the high-sodium diet damages.
Gorge more on spinach and beets, which bring into the body more potassium and fiber, and help your heart too.
2. Have More Fiber
According to medical experts, we should have a lot of fiber on a daily basis. One should have whole grains, legumes, fruits, and veggies, to get enough fiber in the body, say research and reports.
Fiber helps with the gut and the heart, and also keeps you satiated, and brings down the risk of developing diabetes too. Fiber is present in all veggies- from peas to sweet potatoes and even artichokes too.
WebMD experts say:
“In general, the darker the color of the vegetable, the higher the fiber content. Carrots, beets, and broccoli are fiber-rich. Collard greens and Swiss chard have 4 grams of fiber per cup. Artichokes are among the highest-fiber veggies, at 10 grams for a medium-sized one.”
3. Take Care Of Your Heart
Did you know, heart disease is the leading killer of men and women in the US?
The diet is one of the main things to consider, which keeps the heart in good shape, say medical experts.
When you have enough veggies, you get fiber and potassium, which are important for a healthy heart to have.
Your weight too stays healthy for a long time – keeps the pressure off the heart too.
Have a lot of avocados and leafy greens and even tomatoes to keep your heart healthy.
4. Your Blood Sugar Is Controlled
You may or may not have blood sugar, but that doesn’t mean you don’t have veggies.
Veggies are low-calorie and fiber-rich, along with nutrients. They help you stay full fast, and for a long time. Veggies also help bring down blood sugar spikes too.
5. Your Immune Health Is Cared For
Your immunity is impacted by what you eat. You will find vitamin C in a lot of veggies, which is a key nutrient. Have more oranges, bell peppers, and broccoli to get into the body more vitamin C.
To have a healthy immune system, have a lot of protein sources, healthy fats, and whole grains and veggies, say medical experts.
6. Your Skin Improves
You need quality sleep, good hydration, and good food, for the skin to be healthy and supple.
Did you know, having tomatoes can help you with good skin to attain? This is because, tomatoes have lycopene in them, which actually helps protect the skin from the harmful UV rays of the sun and sunburns.
Avocados and kale on the other hand make the skin more elastic. Celery and cucumbers have a lot of water in them, which keeps the skin hydrated. Hence, your skin will glow when you have a lot of veggies.
Sources from Ask Dr. Sears said:
“What you don’t see in the nutrition charts or on the package labels are the hundreds of valuable nutrients, called phytochemicals, found in plants that have as-yet untold health-promoting properties. New research, especially in the field of cancer, is showing that vegetables are nature’s best health foods”.
Eating vegetables and fruits on a daily basis can boost your health from the inside out. Starting from your cardiovascular and immune system to your skin health, everything is taken care of.
So make sure to fill up your pantry with fresh fruits and veggies. You can even eat them as snacks throughout the day, which is both healthy and tasty.