Benefits of eating vegetables daily

 Benefits of eating vegetables daily

Helps ward off chronic diseases like obesity, type 2 diabetes, heart disease, and metabolic syndrome. Here are five incredible effects and benefits of eating vegetables every day.

 

1- Vegetables reduce the risk of heart disease:

A diet rich in vegetables can lower blood pressure and reduce the risk of heart disease and stroke, and a raft of research shows how an advanced plant-based diet helps improve your overall heart health, for example, one of the largest population studies reported that individuals who enjoy leafy green vegetables Like lettuce, spinach, Swiss chard, and mustard greens, they were less likely to develop heart disease.

 

What's more, research from the Study of Dietary Approaches to Stop Hypertension has shown that nutrients in vegetables like potassium and magnesium help lower blood pressure significantly, reducing the risk of heart attack and stroke. The DASH diet calls for 4 to 5 Servings of vegetables per day, 1 cup of raw vegetables, or 1/2 cup of cooked or 100% juice.

Vegetables

2- Vegetables help maintain healthy skin:

Eating vegetables literally nourishes the face, as vegetables are packed with nutrients that help maintain healthy skin and reduce skin damage from UV rays. Some of the key skin-maintaining nutrients in vegetables include beta-carotene, vitamin C and other antioxidant phytonutrients. Vegetables are among the best sources of these beneficial nutrients.

 

A large observational study in women aged 40 to 74 found that eating foods rich in vitamin C and a lower intake of fat and sugar was associated with fewer wrinkles and a younger appearance compared to those who ate more fat and carbohydrates and less. A daily dose of vegetables relieves chronic inflammation that helps slow down the aging process that accelerates the appearance of wrinkles and collagen loss.

 

3- Vegetables help maintain eye health:

Maintaining healthy vision also includes protecting peepers from the harmful effects of ultraviolet rays. Nutrients in vegetables that support eye health include vitamins A and C, carotenoids, and other phytonutrients that help maintain vision. Several studies show that lutein and zeaxanthin, the carotenoids found in Many colorful and leafy green vegetables help reduce the risk of developing age-related macular degeneration and cataracts.

 

These nutrients filter ultraviolet rays that are known to increase the risk of age-related macular degeneration or cataracts, and studies of age-related eye disease have revealed that zinc, copper, vitamin C and E, beta-carotene, lutein, and zeaxanthin reduced the risk of age-related deterioration in the health of the eyes. eye by 25% and cataracts are a leading cause of visual impairment and blindness in the United States, and the risk increases dramatically after age 65.

 

4. Vegetables Improve Digestive Health:

Vegetables are one of the most fiber-containing food groups, and the fiber in vegetables helps improve your gut microbiome. The microbiome, or trillions of bacteria in your digestive system, plays a role in maintaining your immune system. According to the Harvard School of Public Health, a diet rich in fiber With plenty of vegetables can support a healthy microbiome.

 

Dietary fiber is broken down and fermented in the colon. This fermentation produces beneficial short-chain fatty acids. While all vegetables are beneficial, some of the best for the digestive system include onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, and seaweed. These foods are particularly rich in prebiotic fibers that help It nourish the healthy bacteria in your digestive system to help them multiply and thrive.

5- Vegetables strengthen bones:

While dairy foods are promoted as the best bets for your bones, vegetables also provide bone-building nutrients in addition to serving as a natural storehouse for the more acidic environment in our bodies which essentially causes the body to excrete calcium rather than keep bones strong. Follow a diet rich in animal foods such as meat and poultry rather than a vegetarian first.

 

Leafy green vegetables such as kale, Chinese cabbage, and green cabbage all provide calcium, but they also contain potassium, folic acid, vitamin K, and magnesium, which help the body get calcium into your bones. Several studies have reported an inverse relationship between vegetable consumption and fracture risk, and in a literature review of five published studies. The authors concluded that a higher intake of vegetables was associated with a lower risk of hip fracture.

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