Are You Taking “Too Many Vegetables”?
When it comes to eating vegetables, your mom was right. They are good for you! That probably doesn’t come as a surprise. We have probably heard that eating vegetables is a healthy habit a lot of countless times, but may find it difficult to actually eat them. We may even wonder if the amount of vegetables we are “forced” or advised to it is too much. Trust me, you are not!!!
The truth is we all know we need to eat vegetables, but how many of us can honestly say that we are eating enough every day? Do you even know how much you should be eating per day? According to the CDC, adults should be consuming five serves of vegetables per day in order to maintain a healthy diet. A serving size looks like a cup of raw vegetables or half a cup of cooked vegetables. You also need to ensure that you are eating a good variety of vegetables each day to ensure you aren’t missing out on any important minerals or vitamins.
Vegetables and fruits are important components of the human diet and should be a major part of the human daily diet. Fruits and vegetables contain important phytochemical constituents demonstrated to have beneficial effects on human health. Fruits and vegetables are rich sources of vitamins A, C, E and K and minerals like potassium, magnesium, calcium. They are also a good source of dietary fibers and possess antioxidant properties. It is impossible to get all these nutrients from a single fruit or vegetable; hence, it is necessary to include a variety of fruits and vegetables in the diet.
What are the consequences of a lack of fruits and vegetables?
The omission of fruits and vegetables makes the body more prone to deficiencies and a plethora of diseases. Disease caused by vitamin and mineral deficiencies. Some of the diseases caused by vitamin deficiency include Scurvy — caused by vitamin C deficiency, Night blindness — caused by vitamin A deficiency, Hemorrhagic disease or bleeding disorder — Caused by vitamin K deficiency. Anemia, osteoporosis, and goiter are diseases caused by a deficiency of minerals
Cardiovascular Problems
A diet rich in fruits and vegetables reduces the risk of cardiovascular problems and future complications. The risk of heart disease among individuals taking more than five servings of fruits and vegetables per day is estimated to be reduced by 20%, in comparison to those who eat fewer than three servings per day. Vegetable consumption is inversely correlated to the risk of cardiovascular diseases. Research from various epidemiology studies shows that vegetables like asparagus, celery, lettuce, broccoli, onions, tomatoes, potatoes, soybeans, and sesame have great potential in preventing and treating cardiovascular diseases. These vegetables show their heart-protective action mainly due to their antioxidant, anti-inflammatory, and antiplatelet effects. Fruits and vegetables help regulate blood pressure and blood glucose; they also have a favorable effect on lipid profile.
Digestive Problems
Fruit and vegetables are a good source of fiber, which stimulates bowel movement and helps in proper and easy digestion of food. Fruits rich in vitamin C and potassium such as apples, oranges, and bananas are particularly good for digestion.
Cancer
Evidence suggests that including fruits and vegetables in the diet reduces the risk of cancer. Berries contain anthocyanin, which has demonstrated an inhibitory effect in colon cancer. Cruciferous vegetables have also shown to have a preventive effect against cancer. In fact, a study published in the Journal of Food and Drug Analysis found that the polyphenol phloretin present in apples inhibits the growth of breast cancer cells.
Vision
Green leafy vegetables and colored fruits contain carotenoids increase the eye’s visual performance and help prevent age-related eye diseases. The carotenoids lutein has protective action against cataracts; it also helps in preventing aging-related eye diseases and macular degeneration.
Other important reasons to have an increased vegetable intake…….
1. Inflammation
Inflammation is a process by which your body’s white blood cells and the things they make protect you from infection from outside invaders, such as bacteria and viruses. Sometimes inflammation is good — like when you get injured, acute inflammation is necessary for the healing process — but too much chronic inflammation isn’t great for our bodies. Veggies are one of the best foods to help fend off inflammation. They are rich in antioxidants and phytochemicals to help your body reduce inflammation.
2. Blood Pressure
When it comes to your diet and blood pressure, eating too much salt isn’t great. But, eating more potassium-rich foods can help reduce the damage of a high-sodium diet. Vegetables, like beets and spinach, deliver potassium (and other nutrients) and the fiber from vegetables also helps your heart.
3. Fiber
Fiber is great for your heart and gut, and can also keep you full and reduce your risk of diabetes. All vegetables have fiber, so choose a variety to get your fill. Artichokes, sweet potatoes and peas all make our list of foods with more fiber than an apple.
4. Skin
You can help take care of your skin by staying hydrated and getting quality sleep, but what you eat can help too. Tomatoes deliver lycopene, which can help protect your skin from sunburn. Kale and avocados can help your skin elastic. Many vegetables, like cucumbers and celery, also have a high water content to help you meet your hydration goals for glowing skin.
5. Heart
Vegetables give you potassium and fiber, two nutrients that are good for your heart. Adding lots of veggies to your diet can also help you keep your weight in a healthy range, which takes some pressure off your heart. Leafy greens, avocados and tomatoes make our list of top heart-healthy foods, but all veggies have benefits for your heart.
6. Blood Sugar
Vegetables are low in calories and high in fiber and nutrients. This means they can help fill you up and minimize blood sugar spikes during meals. Some ideas include adding arugula to your pasta to help bulk up your plate and keep you satisfied. Some vegetables are higher in starches and carbs — think potatoes, corn, and peas — but they can still be included in your diet.
7. Brain
If you want to keep your brain sharp, including vegetables in your diet is the way to go. Vegetables, especially leafy greens, are part of the “the MIND diet”, which was designed by researchers to help reduce your risk of Alzheimer’s disease and dementia. The antioxidants and folate they deliver are key nutrients for your brain.
8. Immune System
It’s no secret that what you impacts your immune system. Vitamin C is a key nutrient that’s found in lots of vegetables that helps keep your immune system strong. People are always surprised to learn that broccoli and bell peppers have more vitamin C than an orange. Eating a well-balanced diet with a variety of foods is also important for your immune system, so include lots of different veggies as well as fruits, whole grains, healthy fats and protein sources.
Now let’s see four ways to add more vegetables into your diet!
1. Hide them!
Parents would be well aware of this trick when it comes to getting kids to eat their vegetables. Grating carrot or broccoli into your favorite mince dish will not only help to increase your vegetable intake, but also help to bulk out the meal and make it go further. The result? You get a meal packed with vegetables and nutrients.
2. Try cooking vegetables in different ways
Not everyone is a fan of steamed vegetables or salads. Take the time to experiment with different cooking methods to find a way to enjoy vegetables. You will find that eating more vegetables will be easier if you actually enjoy eating them. Slow cook your vegetables into your favorite curry or even make your own pizza base out of cauliflower! The possibilities are endless!
3. Swap out the low nutrient snacks for vegetables
Rather than reaching for a bag of chips that has little nutritional value, grab your favorite dip or yoghurt and cut up some carrot, celery or capsicum sticks to enjoy with it. Hummus and beetroot dips with vegetable sticks make for quick and easy snacks without the worry of over-consumption and will keep you fuller for longer.
4. Drink your vegetables
A quick and easy way to consume vegetables on the go is to add them into your smoothie. Some of the best ingredients to add include spinach, avocado and beetroot. They will help to increase your vegetable intake and also have you feeling fuller for longer. You can even make your smoothie the night before and leave it in the fridge so that you have one less thing to do during your morning rush.
Eating a well-rounded and varied diet that includes five serves of vegetables per day is important for vitamin and mineral intake, to help protect from disease, and to maintain a healthy diet. If you have any questions or required personalized advice, please book an appointment with a trusted healthcare professional like a nutritionist or dietitian.
In conclusion, incorporating a variety of vegetables into our daily meals is crucial for maintaining optimal health and preventing chronic diseases. Whether it’s adding some leafy greens to a salad or roasting a medley of colorful veggies for dinner, there are endless ways to enjoy the benefits of these nutrient-dense foods. By making vegetables a priority in our diets, we not only nourish our bodies but also support sustainable agriculture and the health of our planet. So let’s embrace the power of plants and make vegetables a staple in our daily lives.
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