We need to eat a daily diet rich in minerals, vitamins and other essential nutrients. Vegetables are rich in vitamins K, C, A and B-complex. Besides, they also contain beta-carotene, iron, potassium, magnesium and calcium. In this article, we reveal the numerous benefits of vegetables. Read on to get convinced about the usefulness of vegetables in your daily diet.
Benefits of Vegetables
- They are low in fat and calories.
- As they have low sodium content, water retention is prevented.
- They contain plenty of fiber, which makes you feel full for a longer time and also prevents constipation.
- Vegetables are rich in nutrients, which increases your vitality and energy levels.
- Vegetables are rich in antioxidants, which boost the body’s immunity, and give protection from cancers, other diseases and stress.
Low in Calories
Many vegetables contain low calorie content. For example, celery has less than 10 calories per 100 grams. The following vegetables have less than 20 calories per 100 grams: Swiss chard, summer squash, spinach, endive, eggplant, bok choy, Chinese cabbage, cabbage, bitter melon and bottle gourd. Research reveals that foods which are low in calories but rich in nutrients prevent diseases and keep the body healthy.
Many vegetables contain low calorie content. For example, celery has less than 10 calories per 100 grams. The following vegetables have less than 20 calories per 100 grams: Swiss chard, summer squash, spinach, endive, eggplant, bok choy, Chinese cabbage, cabbage, bitter melon and bottle gourd. Research reveals that foods which are low in calories but rich in nutrients prevent diseases and keep the body healthy.
Quantity of Vegetables in Diet
Eat about five servings of vegetables each day. Seasonal vegetables need to be consumed regularly. Your vegetable choice should be varied and you should eat vegetables of different colors. Especially, vegetables with orange, yellow and dark green colors should be eaten as they are rich in essential nutrients.
Eat about five servings of vegetables each day. Seasonal vegetables need to be consumed regularly. Your vegetable choice should be varied and you should eat vegetables of different colors. Especially, vegetables with orange, yellow and dark green colors should be eaten as they are rich in essential nutrients.
Choose Organic Vegetables
This is recommended as they give the most health benefits. Besides, they are not expensive if bought from local farms. Organic vegetables are smaller but are rich in minerals, vitamins and other essential nutrients. Besides, they are also free from pesticide residue which is a big plus point in their favor.
This is recommended as they give the most health benefits. Besides, they are not expensive if bought from local farms. Organic vegetables are smaller but are rich in minerals, vitamins and other essential nutrients. Besides, they are also free from pesticide residue which is a big plus point in their favor.
Low in Sodium
As mentioned earlier, the low sodium content of vegetables prevents water retention in the body. Almost all processed food items contain sodium, which makes the body hold water. As a result, an average person holds about five pounds of extra water due to high sodium intake. Therefore, eat vegetables to reduce daily sodium intake and lose the excess water weight.
As mentioned earlier, the low sodium content of vegetables prevents water retention in the body. Almost all processed food items contain sodium, which makes the body hold water. As a result, an average person holds about five pounds of extra water due to high sodium intake. Therefore, eat vegetables to reduce daily sodium intake and lose the excess water weight.
Tips for Cooking
The health benefits of vegetables are enhanced when they are mashed and cooked. Studies reveal that it is easier for the body to absorb nutrients from cooked vegetables compared to raw ones.
The health benefits of vegetables are enhanced when they are mashed and cooked. Studies reveal that it is easier for the body to absorb nutrients from cooked vegetables compared to raw ones.
Benefits of Green Leafy Vegetables
These are packed with nutrients which prevent deadly diseases like cancer. On average, an individual needs three cups of leafy green vegetables per week. Popular greens are kale, mustard greens, collards, amaranth, fenugreek, bok choy and spinach.
These are packed with nutrients which prevent deadly diseases like cancer. On average, an individual needs three cups of leafy green vegetables per week. Popular greens are kale, mustard greens, collards, amaranth, fenugreek, bok choy and spinach.
Nutrients in Leafy Greens
- They contain plenty of fiber, calcium, iron and vitamins A, B, C, E and K. Vitamin K prevents atherosclerosis, diabetes, arthritis and osteoporosis. Vitamin E prevents skin cancer.
- Greens contain powerful antioxidants which overcome free radicals, prevent cancer, boost immunity and prevent eye ailments like cataract.
- They are also great for our nails, hair and skin. Vitamin A in leafy greens protects the skin from the sun.
- Greens host folate which lowers the risk of breast, cervix, lung and colon cancers.
- Greens are rich in magnesium and potassium. Magnesium maintains blood sugar while potassium regulates blood pressure.
Summary
Now that you are convinced about the immense benefits of vegetables, include them without fail in your daily diet. Combine adequate intake of leafy greens with regular exercise or regular yoga practice to maintain a healthy weight.
Now that you are convinced about the immense benefits of vegetables, include them without fail in your daily diet. Combine adequate intake of leafy greens with regular exercise or regular yoga practice to maintain a healthy weight.
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