Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. Diets rich in potassium may help to maintain healthy blood pressure.
Adequate vegetable consumption can be protective against some chronic diseases such as diabetes, cancer, obesity, metabolic syndrome, and cardiovascular diseases, as well as improve risk factors related to these diseases.
Nutritional Value
- Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, and/or cholesterol.)
- Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
- Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
- Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower the risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
- Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
- Vitamin A keeps eyes and skin healthy and helps to protect against infections.
- Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption
Benefits of vegetables to the Body
- Eating foods such as vegetables that are lower in calories per cup
instead of some other higher-calorie food may be useful in helping to
lower calorie intake
- The nutrients rich vegetables maintain the health of our body at a regular pace. Having vegetables daily ensures the immunity of our body. A meal with vegetables added reduces the possibilities of Arthritis, Stroke, Heart Disease, and many other serious complications which we think vegetables cannot resist.
- Vegetables keep our biological cycle very regular. Vegetables regularize the digestive system and maintain the appetite throughout the day. This keeps us mentally and physically fresher than ever.
- You get to enjoy a variety of flavors and textures. With all their unique and interesting flavors, plant-based foods let you get creative in the kitchen. You can try strong flavors like onions, olives, and peppers, or milder options such as mushrooms and corn. For sweet flavors, fruits like pineapple, grapes, or plums are great, while lemons and grapefruits are sourer.
- Eating vegetables and fruits rich in potassium as part of an overall healthy diet
may lower blood pressure, and may also reduce the risk of developing kidney
stones and help to decrease bone loss. - Vegetables do not add more calories to your body. Eating a plate full of vegetables is good for your health; at the same time helps in weight management. As we eat more vegetables, we do not tend to get hungry easily.
