Staying healthy is essential to functioning well in life. Health is the root of one’s existence. Life is full of challenges and struggles. One requires being mentally and psychologically stable.
Vegetables are necessary for human health due to their vitamin A, minerals, and dietary fiber content. Vitamins A, C, and E play a vital role in human health. The nutrient and non-nutrient molecules in vegetables reduce the risk of chronic disease, diabetes, cancer, obesity, and hyperactivity.
Low consumption of fruit and vegetables is linked to poor health and increased risk of non-communicable diseases (diabetes, cancer, heart disease, osteoporosis, Alzheimer’s, chronic lung disease).
Vegetables and fruit have been shown to protect against heart disease, strokes, and high blood pressure. There is evidence that fresh produce protects against cancers of the mouth, larynx, pharynx, esophagus, and stomach.
The importance of eating vegetables:
Not only do vegetables provide nutrients and vitamins that can be hard to get from other sources, but they have a lot of additional benefits that most people don’t even realize. With so many different options available at the grocery store these days, there are a ton of vegetables available that can add variety and nutrition to your diet. Regardless of what you prefer, here are nine benefits you can get from vegetables.
1. Vegetables are a perfect complement.
Everything in life needs protein to live, and vegetables are generally good sources of protein. Vegetables rich in protein are sprouts, peas, spinach, sweet corn, broccoli, mushrooms, etc. The body uses protein-rich legumes to make neurochemicals (the chemicals released by brain cells) to communicate. It will stop the glucose spikes that increase protein and impulsivity.
Zinc and iron:
Zinc regulates the organic compound dopamine and can make stimulant drugs more practical by increasing the brain’s response to dopamine. The deficiency of these minerals is related to the necessary cognitive process. Iron is also needed to make dopamine. Zinc and magnesium are used to form neurochemicals, related to attention and concentration, and are a powerful effect on the brain. These minerals are found in vegetables such as hemp seeds, peas, spinach, lima beans, etc.
Vitamins and minerals:
Vegetables that are high in vitamin C include peppers, broccoli, tomatoes, kale, and pears. The current daily value for vitamin C is 90 mg.
2. Vegetables are nutrient-dense.
Vegetables pack a lot of nutrition into a minimum of calories. For a measly 35 calories, you can get a half cup of vegetables that contains a wide variety of vitamins, minerals, and health-building substances, called phytonutrients. Load up on legumes (the family of beans, peas, and lentils). Second, only soy, legumes are the best plant source of proteins, fiber, and iron, in addition to being high in folate.
3. Veggies are a dieter’s best partner.
Vegetables get top billing on any diet because most are “free foods,” meaning you can eat an unlimited amount. Because of a neat little biochemical quirk that only veggies enjoy: the body uses almost as many calories to digest vegetables as there are in vegetables in the first place.
4. You can fill up for less.
Because of the fiber in vegetables, you get fuller faster; which is another reason why it’s nearly impossible to overeat veggies.
5. Vegetables provide complex carbohydrates.
The energy in vegetables is in the form of complex carbohydrates. These take some time to digest and don’t cause the blood sugar highs and lows that sugars do. An exception to this rule is the sugar in beets or corn. (These sugars have a high glycemic index and trigger the insulin cycle.)
6. Vegetables contain cancer-fighting phytos.
On paper, a nutrient analysis of vegetables may not look all that special. Sure, there are lots of nutrients in vegetables, but most of these can also be found in other foods, such as fruits and grains. You can see in the nutrition charts or on the package labels the hundreds of valuable nutrients, called phytochemicals, found in plants that have as-yet untold health-promoting properties. New research, especially in the field of cancer, is showing that vegetables are nature’s best health foods.
7. Importance of vegetables in mental health
Researchers are merely starting to consider the correlation between what we tend to eat and our mood. However, we already know there is a strong correlation. Experiencing a mental health problem can also be related to an unbalanced diet.
There is a link between specific diets and their impact on the psychological state. Low nutrition diets play a role in worsening mood disorders such as anxiety and depression, while foods rich in vegetables improve depression and anxiety symptoms.
8. Vegetables improve your gut health.
Due to the antioxidants and high amounts of fiber found in vegetables, increasing your consumption and expanding the variety of vegetables consumed can improve your gut health. A healthy gut does not only result in proper digestion, but also improves mental health, immunity, and prevention of many chronic diseases.
9. Vegetables are good for your heart
There’s a lot of evidence out there that proves vegetables can improve your heart’s health, along with decades of studies detailing the positive impact of vegetables on the cardiovascular system.
How to add vegetables to your diet:
So, we understood why we need to eat our veggies. We try. We buy all the veggies, but they just sit in the fridge until they spoil. But we want to be healthier, too, so we keep trying. Here are 9 ways to sneak them in each day – even if you aren’t a fan.
Note that you should be eating at least five servings of fruits and vegetables each day.
1. Use smoothies.
All you have to do is throw some fruits, some mild tasting greens, low-fat yogurt, or protein powder in a blender, and add ice if you want. Blend for a few seconds and you have breakfast ready to go.
2. Add to eggs.
If you like scrambled eggs or omelets, stir fry some veggies first and then add them to the eggs – tomatoes, onions,
greens, asparagus, peppers.
3. Add some fruits and vegetables to sandwiches.
You can add some bananas, sliced apples, or strawberry slices to a peanut butter sandwich, on top of a turkey sandwich with lettuce, tomato, or cucumber.
4. Have a salad bar at dinner.
Set out a variety of chopped vegetables, cheese, some croutons, and several choices of salad dressing. And then
just let everybody create their own perfect salad.
5. Drink fruits and vegetables.
Keep an assortment of fruit and vegetable juices in the fridge and encourage everyone to drink them as a snack.
6. Stir fry or kabab.
Make veggies a little less boring by using more stir-fries or making kababs.
7. Use fruits and vegetables as snacks.
You can cut apples into slices and then top them with peanut butter or cheese, or cube cheese and serve it with grapes. Cut up some fresh vegetables and serve them with ranch dip.
8. Try a new colorful vegetable.
Go and cruise the aisles of your local grocery store or farmer’s market. Ask other people what they like. Look for the less-bitter options to start, like:
- cherry tomatoes
- butternut or other winter squashes
- red pepper
- beets (which sweeten when roasted)
- orange or purple sweet potatoes
9. Start where you are.
If you’re eating 0 vegetables a day, try to get to 1 consistently. If you’re eating 2 servings, shoot for 3. If you already eat a sandwich for lunch, just add a tomato, some lettuce, or a couple of slices of cucumber to it.
So, start with small steps.
In conclusion, the importance of vegetables is something we sometimes take for granted but they are a real natural medicine! Vegetables are considered essential for a balanced diet because they provide vitamins, minerals, and dietary fiber. It would help if you ate a wide variety of vegetables to ensure a healthy lifestyle and get all the health benefits.