The benefits of vegetables for the health and immunity of your body
Benefits of vegetables … A diet rich in vegetables may reduce the risk of stroke, cancer and many other diseases. Learn about the benefits of vegetables now.
Eating vegetables is not limited to those who aspire to lose or maintain weight. It has been found that those who eat vegetables and fruits in their daily meals have a risk of developing many chronic diseases.
So here we will talk to you about the most popular benefits of vegetables for your body that may encourage you to eat them:
Benefits of vegetables
The following are the most important benefits of vegetables:
Superfoods and a source of vitamins and minerals
Vegetables are a rich source of many important nutrients for the body and strengthen the body’s immunity.
It is a source of dietary fiber, and many important vitamins and minerals, such as: vitamin A, vitamin C, vitamin E, potassium, magnesium, calcium, iron, folic acid, and other antioxidants and plant compounds important for the body’s immunity.
Some types of vegetables come under the name of super food, as it has been shown that some of them are important in strengthening immunity, and they contain special substances and strong compounds in the fight against free radicals and infections and the prevention of cancers and other chronic diseases.
One of the most famous examples is broccoli, tomatoes, garlic, and spinach.
Helping to lose weight
Vegetables are low in calories and fat, and in return they are a high source of dietary fiber and water, which necessitates being an important component of dieting programs or any healthy diet aimed at losing weight.
It will help increase the feeling of satiety and full stomach, and thus reduce the size of meals eaten during the day.
Usually it is recommended to eat a plate of vegetable salad before main meals or even during snacks in order to overcome the feeling of hunger and to serve the goal of losing weight or maintaining it.
Promote digestive health
Thanks to the high dietary fiber in vegetables, it is very important in promoting the health of the digestive system and the process of digestion and excretion.
It is important for creating a balanced environment for beneficial bacteria in the intestine, cleaning toxins in the body, and softening stools.
Eating them also helps prevent constipation and thus prevent some health problems, such as: hemorrhoids.
In addition, it has been proven that eating vegetables, especially leafy vegetables, contribute to the prevention of cancers of the digestive system, especially colon cancer.
Vegetables are also a source of a number of important and essential minerals in bowel movement and functioning, such as: potassium, magnesium and calcium, so eating enough vegetables means enhancing the work and movement of the intestine.
Prevention of cardiovascular disease
Eating meals rich in vegetables and fruits as part of an overall healthy diet may reduce the risk of heart disease, heart attack and stroke.
Vegetables, especially sweet potatoes, beans, tomatoes, beets and spinach, are a source of potassium, which is an important element for lowering and controlling blood pressure.
The high fiber content of vegetables also helps in lowering cholesterol levels in the blood, thus reducing the risk of developing atherosclerosis and related vascular diseases.
The vegetable content of minerals important for the functioning of the heart, muscles and blood vessels contributes to promoting heart and circulatory health.
They are a source of iron and folic acid, which are important for the formation and formation of red blood cells.
It contains potassium, magnesium and calcium, which are important minerals in maintaining the regularity of the heart and arteries.
Prevention of diabetes
The benefits of vegetables lie in their high fiber content, which makes them an important role in regulating blood sugar levels and maintaining them within normal levels.
And many studies have shown its importance in the diets and diets of diabetics.
It has been found that eating vegetables contributes to reducing the risk of developing type 2 diabetes.
This was explained by the fact that vegetables are a source of magnesium, which is very important in regulating glucose levels in the body.
Important for pregnant women and the fetus
Eating a variety of vegetables is very important for both the pregnant woman and the fetus, as they are a source of folic acid, especially the dark green ones.
It is known how important folic acid is for women during childbearing age, as, according to recommendations, they should consume at least 400 micrograms daily,
This contributes to the prevention of fetal anomalies, neural tube defects, and brain development.
Vegetables are also a source of both calcium, which is important for strengthening bones and teeth.
And a source of potassium and magnesium, which are important for several vital processes in the body, and prevent pregnant women from convulsions, and some health problems that are exposed to them, such as: the formation of stones in the kidneys or bladder.
And its content of immune-boosting antioxidants, as well as vitamin A, helps promote healthy skin and eyes and prevent infections.
And vitamin C, which works to heal wounds, promote healthy gums and joints, and enhance iron absorption in the body.
As for the high fiber content of vegetables, it contributes significantly to preventing constipation and hemorrhoids.
An important component in the nutrition of vegetarians
Vegetarians depend mainly in their diet on eating vegetables, as they are a primary source of many minerals and vitamins, especially minerals that they cannot eat from animal sources, especially iron and calcium.
As vegetables, especially dark leafy ones, such as broccoli, spinach, and mallow are a high source of iron, as they are a source of calcium that is very important for the health of the bones, teeth, heart, and the work of various nerves and muscles in the body.
Recommended portion per day
Some people may think that vegetables contain fewer calories and lots of benefits, and therefore there is no harm in eating them at any time and in any number.
Of course, this belief is wrong, as even vegetables that are high in fiber and fluids in them are a source of calories, proteins, carbohydrates and a small percentage of oils.
Therefore, there are recommendations regarding permissible servings, in order with the rest of the food groups, and according to the caloric needs of each individual.
It is usually recommended to eat one to four cups of vegetables per day, and this as mentioned earlier depends on the number of calories you need per day.