Vegetables and Health Benefits
The benefits of vegetables are numerous. Consuming vegetables can sate hunger and at the same time impart advantages linked to health. The goodness of vegetables lies in the fact that they are rich in vitamins and minerals. Considering that they score low in calories is another factor in their favor. Vegetables also contain anti-oxidants which can strengthen the immune system and protect the body from illnesses. Soluble and insoluble fiber present in vegetables also have a role to play when it comes to measuring the nutrition provided by vegetables.
Vegetables are a must in every diet plan and the intake of which should be on a daily basis. A few cups of vegetables can be included and divided between meals of the day. A combination of leafy green vegetables along with other colors of vegetables is a good choice. Seasonal vegetables can also be added to the plate and enjoyed.
Vegetables can be categorized into the starchy and non-starchy types. Starchy vegetables are best devoured in modest quantities as they contain sugar. These include peas and potatoes. The intake of non-starchy vegetables can be in excessive amounts. Non-starchy vegetables such as leeks, broccoli, beetroot, spinach, onion and asparagus come in this group. There are also vegetables that are classified in the ‘free foods’ section such as carrots, cucumbers, radishes, mushrooms, fresh beans, lettuce and cauliflower. Their consumption can be considered healthy as their calorie-count is nominal. Also they rate high on nutrition. They can be relished in large quantities even when on a diet.
The organic vegetables can be chosen over the non-organic ones. Look for brightness of color and heaviness of size when selecting vegetables. Decay, holes or blemishes on the surface of vegetables should not exist on the vegetables being considered for purchase. Cleaning the vegetables can be done by dipping the vegetables in salted water for few minutes. Then rinse with water and drain excess water. Storage of different vegetables may vary as some require refrigerated conditions while others can remain fresh at room temperature.
Consumption of vegetables is light on the appetite and can result in boosting energy levels. Weight measures can also be controlled with vegetable intake as one can be active throughout the day. Other health benefits that can be gained with vegetable intake read as follows.
- Nutritional Value
Orange-colored or yellow-colored vegetables such as potatoes and carrots are rich in vitamins predominantly Vitamin C. Vegetables belonging to the red category such as tomatoes, red peppers and onions store lycopene which promotes skin health. The green leafy vegetables including broccoli and cabbage also contain Vitamin C. The blue variety of vegetables which are eggplants and beetroots are sources of anti-oxidants which can delay the aging process.
Vegetables also contain other nutrients such as vitamin A, vitamin K, calcium, magnesium, iron and potassium. Some vegetables also contain proteins which is essential for overall functioning of the body.
- Digestive Health
Fiber in vegetables can absorb the extra water in the digestive tract, loosen the stools and assist in their smooth excretion from the body. Digestive ailments such as constipation can be averted owing to the ease in the digestion process.
- Other Benefits
The water content in vegetables is high which allows the toxins to be flushed from the body. Also intake of vegetables can have a rehydrating effect on the body. The cells are rejuvenated leading to their better health.
Green leafy vegetables with their anti-oxidant content can combat cancerous cells and provide protection to the cells from injury. Cancer is avoided here.
Vitamin K contained in vegetables has the ability to promote growth of bones. Also bone-linked ailments can be resisted as a result.