Vegetables are vital for good health
Vegetables are one of the most important food groups that you should include in your diet on a daily basis, especially if you’re looking to get as many nutrients as possible without increasing your caloric intake.
Not only are they packed with vitamins and minerals, but they can also protect you from heart disease, cancer, osteoporosis, and vision loss. By choosing vegetables that are rich in different nutrients and by including them in your diet at the right times of day, you can achieve the best possible nutrition and improve your overall health in the process.
Eat a Rainbow
There’s more to vegetables than just vitamins and minerals, it turns out. You can also get phytochemicals from vegetables that may protect you against a wide range of diseases.
The idea is to eat a rainbow, according to Charles Stahler, PhD, RD, LDN of Andrews University in Berrien Springs, Mich., but not all vegetables have similar effects.
Here’s what you need to know about each typetypetypetype In general, dark green leafy vegetables like spinach and kale are high in lutein, which helps prevent age-related macular degeneration (AMD). Other veggies with high levels of lutein include collard greens, turnip greens, mustard greens and arugula.
The red pigment found in beets—called betalain—has been shown to reduce inflammation throughout your body while inhibiting tumor growth.
And tomatoes contain lycopene, which has been linked to reduced risk of prostate cancer as well as breast cancer prevention among women who drink tomato juice regularly.
Lycopene is best absorbed when eaten with oil or fat; try tossing sliced tomatoes into olive oil or putting them on top of your salad dressing instead of mixing them into your salad ingredients.
Pumpkin and squash are a great source of beta-carotene, a precursor to vitamin A that helps protect against macular degeneration and may even help prevent some cancers. Squash also contains lutein and zeaxanthin (as do egg yolks), which help protect against AMD and cataracts, respectively.
In addition, sweet potatoes have more fiber than white potatoes, making them easier to digest and more beneficial for your gut bacteria. Sweet potatoes also contain vitamin C as well as iron, zinc and magnesium—all important nutrients for healthy skin. The carotenoids in carrots can help improve your eyesight, thanks to their antioxidant properties.
Carrots also contain alpha-lipoic acid, which studies show can lower blood sugar levels and reduce insulin resistance. Finally, cauliflower contains sulforaphane, an anti-inflammatory compound that’s being studied for its potential ability to fight off certain types of cancer.
The antioxidants in broccoli can help prevent cell damage from free radicals—and it’s one of only two vegetables containing glucoraphanin (the other being kale).
This compound boosts production of glutathione S-transferase enzymes, which detoxify carcinogens by binding to them so they can be excreted from your body before they can cause harm.
Broccoli also contains vitamin C and fiber as well as calcium and iron. Beets contain betaine, a nutrient that has been shown to lower homocysteine levels—increasing your risk of heart disease if levels are too high—while boosting nitric oxide levels, improving blood flow throughout your body.
Kale is high in vitamins A and C as well as beta-carotene and lutein/zeaxanthin; studies show these nutrients may reduce your risk of developing cataracts or macular degeneration later in life.
In addition, kale contains sulforaphane, which helps boost antioxidant activity in your body while reducing inflammation. Finally, cabbage is rich in indole-3-carbinol (I3C), a phytochemical that helps stimulate liver enzymes that break down cancer-causing chemicals.
Red peppers contain capsaicinoids, compounds with anti-inflammatory properties that have been linked to reduced risk of various cancers including prostate cancer and breast cancer prevention among women who drink tomato juice regularly.
In addition, red peppers contain lycopene along with other carotenoids such as zeaxanthin and lutein/zeaxanthin. These compounds are associated with reduced risk of AMD and cataracts. The same antioxidant and anti-inflammatory effects also make red peppers a great food choice for your skin.
The antioxidants in strawberries help prevent cell damage from free radicals while reducing inflammation throughout your body.
They’re also a good source of vitamin C, fiber and manganese; in addition, strawberries contain folic acid—which helps boost blood flow throughout your body—as well as potassium and copper.
Raspberries are high in fiber (and low in calories) thanks to their large size; studies show that people who eat plenty of fiber tend to weigh less than those who don’t eat enough fiber on a daily basis.
Eat your Veggies!
Vegetables have a myriad of nutritional and protective benefits. A diet rich in vegetables can help prevent cancer, cardiovascular disease, hypertension, and diabetes; lower bad cholesterol levels; boost immunity; keep bones strong; aid digestion; increase energy levels; and regulate your blood sugar.
According to a new study published in The Journal of Nutrition, people who eat their veggies on a regular basis tend to be thinner than those who don't. Researchers from Johns Hopkins University looked at three large-scale studies that monitored over 100,000 men and women between 1971 and 2008.
They found that people who ate an extra serving of vegetables each day lost nearly two pounds more than others during six years of follow-up. And even if you're not looking to lose weight, eating plenty of produce is essential for keeping your body healthy.
Fruits and vegetables contain fiber, vitamins, minerals, antioxidants—all essential nutrients that our bodies need but can't make on their own. But how do you get enough when so many Americans aren't getting enough?
Start by making one small change:
Add one additional vegetable to every meal or snack you consume today. Maybe it's as simple as adding some spinach into your morning smoothie or throwing some broccoli into an omelet at breakfast. Be creative! You'll feel better immediately—and reap all sorts of long-term health benefits as well! For example, if you're used to only eating potatoes with dinner, try sautéing them with tomatoes and bell peppers instead.
Or top off spaghetti with fresh diced tomato sauce instead of red meat sauce. Mix up a stir fry with squash instead of chicken. The possibilities are endless! Choose any recipe online (like these ones) and replace just one ingredient with something green—or add one more serving of greens to whatever else you’re having for dinner tonight. Eat up! Your body will thank you tomorrow...if not sooner! #veggies #health #body
5 Ways to Make Vagitation work for
Get creative with different ways to eat veggies
Incorporating more vegetables into your diet doesn’t mean you have to always go with a classic salad or baked potato.
Instead, take a cue from some of these creative ways to incorporate veggies into your meals: Choose vegetable-based pizza toppings over meat, ditch that classic slice of pie for vegetables steamed and arranged on a plate like flowers, wrap everything from burritos to burgers in whole wheat tortillas and fill them with lots of veggies and salsa.
Not only will you be eating less processed food (and thus fewer calories), but you'll also be getting more nutrients and vitamins without even trying. Asparagus makes an excellent low-calorie stand-in for pasta when used in place of spaghetti.
Also try broccoli trees made by rolling up broccoli florets around chopped nuts, cheese or lean meats. Use grated zucchini as a substitute for bread crumbs when making homemade chicken nuggets; add diced bell peppers to ground turkey when making meatloaf; stuff green onions into lean pork loin before roasting it; use sliced mushrooms instead of breadcrumbs to top hamburgers and tacos; mix chopped tomatoes with scrambled eggs and serve as an omelet filling; replace tomato sauce with diced tomatoes on your favorite pizzas or pastas.
A little creativity can go a long way toward helping you meet your daily quota of veggies!
Vegetables come in all different shapes and sizes, so enjoy experimenting with different combinations until you find some fun new favorites.
If you've got children who don't always love their veggies, show them how they can enjoy something sweet along with healthy foods—put carrot sticks and dip together on a platter lined with parchment paper. Have kids help prepare carrots by washing and slicing them or putting carrots through a spiralizer if they're old enough to do so safely.
Or simply let kids pick out their own veggie recipes using ones they like best—they may think differently about their choices if they get involved in preparing them than if they just see it plopped onto their plates after coming home from school!
Tips on how to get kids eating veggies
Get them involved. Kids are more likely to try vegetables if they help grow, pick or prepare them, research shows. And make them taste great: Salting and roasting vegetables enhances their flavor and helps kids get used to eating veggies that aren't drenched in sauce.
If your kids are reluctant about vegetables, try getting creative with cooking styles and seasonings. Frying broccoli in a mix of onions, garlic and red pepper flakes creates an appealing side dish; adding chopped spinach to muffins creates another one that even picky eaters won't be able to resist.
Finally, don't force it. Even if you do get your child to eat a vegetable at dinner, don't push it too far by offering a second helping. Research has shown that children will develop food preferences based on what they're exposed to early on—if they only have one chance to try something new at dinner time, there's no sense in pushing it!
Over time you can expose them again and see how much progress you've made since then. Include fruits as well as vegetables in your diet: Eating a diet rich in fruits and vegetables is associated with a lower risk of many chronic diseases, including heart disease, stroke, cancer and type 2 diabetes. A diet high in produce may reduce blood pressure and inflammation, improve blood sugar control and prevent weight gain—all factors that may reduce your risk of developing these diseases.
To reap all of these benefits, aim to consume at least five servings (about 11⁄2 cups) per day from all types of fruits and vegetables combined. That means choosing a wide variety of colors when shopping for produce each week.
For example, include green leafy lettuce and orange carrots alongside strawberries and blueberries in your grocery cart. The more color choices you make every day, the better off you'll be! The most nutrient-dense foods come from plants: When researchers analyzed data from more than 40,000 people enrolled in two long-term studies focused on nutrition and cancer, they found that those who ate diets highest in plant-based foods had significantly lower mortality rates than those who ate less of these foods.
These results held true regardless of whether participants were classified as having healthy or unhealthy overall diets. In fact, people who consumed a diet containing eight daily servings of fruits and vegetables were 22 percent less likely to die during the study period than those who ate fewer than three servings daily. Consuming a large amount of vegetables and fruit was also linked to a 15 percent reduced risk of cardiovascular death.
Choose whole grains over refined grains: Whole grains contain fiber, vitamins, minerals and other nutrients that are lost in the refining process. Fiber from whole grains may help you maintain a healthy weight, which can reduce your risk of obesity-related conditions such as heart disease and type 2 diabetes.
Whole grains also appear to increase satiety, which could prevent overeating. Aim to replace refined grains with whole grains in your diet whenever possible. Some examples of whole grain products include 100% whole wheat breads and pastas, brown rice and oatmeal.
Limit foods that are high in saturated and trans fats: Saturated and trans fats can raise your LDL (bad) cholesterol levels, increasing your risk of heart disease. They may also raise your blood pressure, which can put you at greater risk for a heart attack or stroke.
Limit or avoid the following foods that are particularly high in saturated fat: fatty cuts of meat, butter, whole milk dairy products and fried foods. Replace these with healthier options like lean meats, low-fat dairy products, nuts and seeds instead.
One easy way to reduce the amount of saturated fat in your diet is to use nonstick cooking spray instead of butter or oil when preparing meals. This small change can make a big difference! The same goes for trans fats.
Be sure to check the ingredient list on packaged foods to make sure they don't contain partially hydrogenated oils, which are high in trans fats. Limit added sugars: Added sugars provide empty calories and little nutritional value.
Foods that are high in added sugars include candy, cookies, cakes and pies—basically any type of junk food! The American Heart Association recommends limiting your intake of added sugars to less than 6 teaspoons (100 calories) per day for women and 9 teaspoons (150 calories) per day for men.
It’s best to get your daily sugar from natural sources such as fruits, vegetables and dairy products rather than processed foods or beverages sweetened with refined sugars. Minimize your consumption of sugar-sweetened drinks, such as soda and energy drinks.
Instead, choose water or unsweetened tea to quench your thirst. Cut back on salt: Excess sodium in the diet can lead to high blood pressure, which is a major risk factor for heart disease and stroke.
Adults should limit their daily sodium intake to less than 2,300 milligrams (1 teaspoon) per day. There are more than 1,500 milligrams of sodium in one teaspoon of table salt!
The easiest way to reduce your sodium intake is to cook with herbs and spices instead of adding extra salt when cooking or at the table. You can also opt for lower-sodium versions of canned soups, sauces and frozen meals.
Eat more fish: Fish is a great source of protein and omega-3 fats, which may help reduce your risk of heart disease.
If you don't eat fish or you aren't sure what type to choose, talk to your doctor about the best kinds for your diet. The U.S.
Foods 🥑 🥝 and Drug Administration (FDA) and Environmental Protection Agency (EPA) recommend eating 8 ounces per week of a variety of seafood that are lower in mercury, such as shrimp, salmon, pollock or catfish.
Limit alcohol: Alcoholic drinks contain calories but few nutrients; they also have been linked to an increased risk of certain cancers as well as stroke and liver disease. If you choose to drink, do so in moderation.
The Dietary Guidelines for Americans recommends that if you drink alcoholic beverages, do so in moderation—up to one drink per day for women and up to two drinks per day for men. One drink is defined as 12 ounces of beer, 5 ounces of wine or 1.5 ounces of 80-proof distilled spirits (such as gin, rum or vodka). If you're pregnant or breastfeeding, it's best not to drink at all.
