A diet rich in vegetables can reduce the risk of stroke, cancer and many other diseases. Discover now the benefits of vegetables for your body's health and immunity.
Eating vegetables is not only for people who want to lose weight or maintain weight, it has been found that people who eat vegetables and fruits as part of their daily diet can reduce the incidence of diseases..
So here we are going to tell you about the most common vegetable benefits for your body that can encourage You to eat them:
Benefits of vegetables
1. Superfood and source of vitamins and minerals.
Vegetables are a source of many essential nutrients and for boosting immunity.
It is a source of dietary fiber and many important vitamins and minerals such as: vitamin A, vitamin C, vitamin E, potassium, magnesium, calcium, iron, folic acid, and other antioxidants and plant compounds important for the immune system.
Certain types of vegetables fall under the name of superfood because some of them have proven important in strengthening the immune system and contain unique and powerful compounds to fight free radicals and diseases and prevent cancer and other chronic diseases..
Famous examples are broccoli, tomatoes, garlic and spinach.
2. Help in losing weight.
Vegetables are low in calories and fat, but on the other hand, they are a great source of fiber and water, which makes them an important part of any healthy diet or diet..
It will help increase the feeling of satiety and a full stomach, thus reducing the amount of food eaten during the day.
It is recommended to eat a meal of vegetable salad before the main meal or even during the meal, to overcome the feeling of hunger and to achieve the goal of losing or maintaining weight..
3. Promote digestive health.
Because of the high nutritional value of vegetables, they are very important in maintaining the health of the digestive system and gastrointestinal tract.
It is important to create the right environment for beneficial bacteria in the intestines, cleanse the body and make stools soft.
Eating it also contributes to the prevention of constipation and thus prevents certain health problems, such as: hemorrhoids.
In addition, the consumption of vegetables, especially leafy greens, has been shown to help prevent cancer of the gastrointestinal tract, especially colon cancer.
Vegetables are also a source of several important minerals that are important for regeneration and function, such as potassium, magnesium, and calcium. Therefore, eating vegetables properly means improving bowel function and motility.
4. Prevention of cardiovascular disease.
Eating a diet rich in vegetables and fruits as part of a healthy diet can reduce heart disease, heart attack, and stroke.
Vegetables, especially sweet potatoes, beans, tomatoes, beets, and spinach, are a source of potassium, which is important for lowering and controlling blood pressure.
The high content of vegetables helps reduce cholesterol levels in the blood, thus reducing the risk of atherosclerosis and related vascular diseases.
Plant minerals are important for the functioning of the heart, muscles, and blood vessels and help improve heart health and circulation.
It is a source of iron and folic acid, which is important for the production and processing of red blood cells.
It contains potassium, magnesium and calcium, which are important minerals for maintaining the heart and muscles.
5. Diabetes prevention.
The value of vegetables depends on the abundance of fiber, which allows them to play an important role in regulating blood sugar and keeping it at a normal level.
Numerous studies have shown the importance of diet and diet for diabetics.
It has been found that eating vegetables helps reduce the risk of developing type 2 diabetes.
This is because vegetables are a source of magnesium, which is very important in regulating glucose levels in the body.
6. Important for pregnant women and fetus.
Eating a variety of vegetables is very important for a pregnant woman and fetus as they are a source of folic acid, especially dark green leafy vegetables..
It is known that folic acid is important for women who give birth, as it is recommended that they consume at least 400 micrograms of it per day..
This helps prevent fetal damage, neurological defects, and brain development.
Vegetables are also a source of calcium, which is important for strong bones and teeth.
A source of potassium and magnesium necessary for many important processes in the body, and to protect pregnant women from seizures and some common health problems, such as: stones in the kidneys or bladder in the stomach.
With its content of antioxidants that boost immunity and vitamin A, which helps promote healthy skin and eyes and prevent diseases.
and vitamin C, which heals wounds, promotes healthy gums and joints, and improves health.
Regarding the high fiber content of vegetables, it helps a lot in preventing constipation and hemorrhoids.
7. An important component of plant nutrition.
Vegetarians depend on their diet to eat vegetables, because they are an important source for them of many minerals and vitamins, especially minerals that they cannot get from animal sources, including iron and calcium..
Vegetables, especially dark leafy greens such as broccoli, spinach and spinach, are rich in iron and are a source of calcium, which is very important for healthy bones, teeth and heart, as well as proper functioning. The nerves and muscles of the body.
Recommended serving per day
Some may think that vegetables are low in calories and have many benefits, so there is nothing wrong with eating them at any time and in any quantity.
In fact, this belief is wrong, because even vegetables that contain fiber and water are a source of calories, proteins, carbohydrates, and a small percentage of oil.
Therefore, there are recommendations about the portions allowed to be eaten in order with the rest of the diet and according to the calorie needs of each person.
It is recommended to eat between one and four cups of vegetables per day, which, as mentioned earlier, depends on how many calories you need per day..