Most of us are aware that eating veggies is a good habit. Nonetheless, the majority of Americans do not consume the required quantity (2 to 4 cups). All vegetables contribute to your daily allotment. This includes starchy vegetables like potatoes, leafy greens, canned tomatoes, and frozen spinach. To steer you in the right direction, here are 10 health benefits of eating more vegetables.
Fight Against Inflammation
Sometimes inflammation is beneficial, but too much chronic inflammation is harmful to our body. Veggies are one of the greatest meals to eat if you want to reduce inflammation. They are high in antioxidants and phytochemicals, which are beneficial to your body and help fight off chronic inflammation.
Improve Blood Pressure
According to the CDC, about half of all Americans have excessive blood pressure. Excessive salt consumption is bad for your diet and blood pressure. However, eating extra potassium-rich foods can help mitigate the negative effects of a high-sodium diet. Veggies, such as beets and spinach, provide enough potassium (among other minerals), and the fiber in vegetables benefits your heart and helps improve your blood pressure.
Increases Fiber Consumption
Most of us do not consume the recommended amount of fiber (38g/day for males and 25g/day for females). Consuming high-fiber foods such as whole grains, fruits, legumes, nuts, and, yes, veggies can help you receive enough of this important vitamin. Fiber is not only good for your heart and intestines, but it can also keep you full and lower your chance of getting diabetes. Fiber is present in all veggies, so eat a variety to get your fill. Our list of foods with more fiber than an apple includes artichokes, sweet potatoes, and peas.
Improve Eye Health
According to the American Optometric Association, eye health should be front of mind if you spend all day staring at a computer or phone, which can strain your eyes. Eat more veggies to safeguard your eyes (along with taking screen breaks and seeing your eye specialist). Lutein and zeaxanthin are carotenoids that can lower the risk of age-related macular degeneration (AMD). They, as well as other eye-protecting carotenoids, may be found in basil, corn, red peppers, spinach, and broccoli.
You can aid your skin by being hydrated and getting enough sleep, but what you eat can also help. Tomatoes contain lycopene, which can help protect your skin from sunburn (sunscreen is important too). Avocados and kale might help keep your skin supple. Many veggies, such as cucumbers and celery, are high in water content, which can help you fulfill your hydration objectives for bright skin.
Reduces Risk Of Heart Disease
Heart disease is the top cause of death in both men and women in America, and food plays an important part in keeping your heart healthy. Vegetables include potassium and fiber, both of which are beneficial to your heart. Including more vegetables in your diet can also help you maintain a healthy weight, which relieves pressure on your heart. Our top heart-healthy foods are leafy greens, avocados, and tomatoes, but all vegetables are heart-healthy.
Lowers Blood Sugar Spikes
Vegetables are low in calories and high in fiber and minerals, so they can help fill you up and reduce blood sugar increases during meals whether you have diabetes or not. Adding arugula to your spaghetti fills up your dish and keeps you full. Try adding peppers or cauliflower to tacos or stir-fries. Some vegetables, including potatoes, maize, squash, and peas, are higher in carbohydrates and carbs, but they can still be included in your diet.
Lowers The Risk Of Cancer
Although no diet is guaranteed to keep you cancer-free, veggies are high in cancer-fighting elements and antioxidants, which may lower your risk of some forms of cancer. Cruciferous vegetables, such as Brussels sprouts and cauliflower, have been examined for their ability to combat cancer. They provide potassium, folate, vitamin C, and phytochemicals, as well as sulforaphane (the greatest concentration in broccoli), which may protect your cells from carcinogens. Variety is important here since various vegetables offer different nutrients and beneficial benefits.
Keeps Your Brain Young
Including veggies in your diet is the best method to keep your brain sharp. Vegetables, particularly leafy greens, are included in the MIND Diet, which was developed by experts to help lower your risk of Alzheimer's disease and dementia. They include antioxidants and folate, which are important nutrients for your brain.
Boost Your Immune System
It's no secret that your immune system is influenced by what you consume. Vitamin C is a crucial ingredient present in many vegetables (many people are astonished to hear that broccoli and bell peppers contain more vitamin C than an orange) that helps maintain your immune system robust. Eating a well-balanced diet with a range of foods is also beneficial to your immune system, so include a variety of vegetables, fruits, whole grains, healthy fats, and protein sources.
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