The Doctor always says “make sure you eat your vegetables!” Have you ever wondered why veggies are so good for us? I’m sure you’ve heard carrots help your eyes, beans help your bowels, and broccoli…well I don’t know if I had ever known what broccoli did, besides make me gassy!
Well, mamaletsdoit, has taken the time to break it down for you.
Veggies are naturally low in fat and calories and contain vital nutrients for health and maintenance of the body. Found within are potassium, dietary fiber, folate (folic acid) and Vitamins A & C, to name a few.
What do these vitamins and nutrients do for my body?
Potassium: “Diets” with increased potassium may help the body maintain a healthy blood pressure; reduce the risk of kidney stones, and reduce bone loss.
Dietary fiber from veggies reduces cholesterol levels and lowers the risk of heart disease; fiber is important for proper bowel function. Fiber helps to reduce constipation and diverticulitis and also helps your tummy to feel full reducing calorie intake. Fiber also decreases the risk of heart disease, obesity, and Type II Diabetes.
Folate (folic acid) helps the body form red blood cells which carries oxygen through our bodies.
Vitamin A keeps our eyes and skin healthy and protects against infections
Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy (who knew that about the teeth and gums?!)
What Are the Overall Health Benefits of Eating Vegetables?
Eating more vegetables (or at least the recommended amount) can:
- Reduce the risk of heart disease, heart attack and stroke
- May protect against certain types of cancers
- Decrease heart disease, obesity, and type II diabetes
It is important to eat a variety of veggies and colors because each contains many different vitamins and minerals.
- Green veggies contain folic acid, fiber, vitamin C, and Vitamin K (found in peas)
- Orange and Yellow contain Beta-carotene (which helps with eye and immune system reproduction), zeaxanthin, flavonoids, lycopene, potassium, and vitamin C
- White (such as mushrooms, beans, and potatoes, onions, cauliflower) contain vitamin D, anti-inflammatory agents, potassium, vitamin C, and magnesium. (https://guidingstars.com)
- Red veggies may help reduce the risk of diabetes, osteoporosis, and high cholesterol. Some contain Lycopene which is an antioxidant that has been shown to reduce heart disease risk, protect the eyes, fight infections, and protect against damage from tobacco smoke. (www.healthline.com)
Look what I found out about broccoli!
Broccoli offers high levels of immune system-boosting vitamin C, bone-strengthening vitamin K, and folate, which plays a strategic role in regulating cell growth and reproduction. (https://food.ndtv.com/health).
According to choosemyplate.gov our plate should consist of 1/2 fruits and vegetables.
As an Usborne Books & More consultant, I come across so many great books. Recently I discovered two books about food and the body that are great references to many different facts about each. Check out these two books from my online book store, 100 Things to Know About the Human Body, and 100 Things to Know About Food…seriously my favorite!
How Can I Incorporate vegetables into my “diet?”
Incorporating more vegetables into a diet is quite easy actually. Making it a part of each main meal will give you about 3 out of the 4 recommended servings, then adding another serving as a snack during the day would be perfect!
Using a meal planning system, such as emeals, has completely changed my way of cooking. Using the clean eating plan, vegetables and even fruit are included in meals in such a unique way! Of course Pinterest has some great ideas for recipes as well!
I hope this will help with healthier choices for you and your family. There are many, many vegetables to choose from. Next time you’re cookin’ in the kitchen, remind yourself why you are cooking it…this goes for every time you put something in your mouth as well…ask yourself “how is this helping my body?”
Vitamins and minerals can be found in all the foods we have and eat. So next time your Doctor tells you, you have high blood pressure or cholesterol, ask if a change in diet could help naturally reduce it.
You can find additional facts about vegetables from the USDA website. (https://www.choosemyplate.gov/vegetables-tips).
Let me know in the comments how you incorporate vegetables into your daily meals!
Be Good, Feel Good, Look Good!