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Benefits of Eating Vegetables Every Day

Vegetables are nutrient-dense, life-sustaining, good for your health and good for the planet. While some people can’t stand vegetables others won’t eat them because of the prep time. We all know we should eat more vegetables. They’re packed with nutrients and vitamins and they can help reduce your risk of cancer, heart disease and diabetes. But they can be so un-tasting! This blog will help you get more veggies in your diet because it shows you how healthful and delicious vegetables can be.

 

Why Vegetables Are Good For You

Vegetables contain many nutrients that are good for you. For example, broccoli is a good source of fiber, vitamin C, and calcium. One serving of broccoli contains 22 grams of protein. Asparagus contains protein, potassium, phosphorus and thiamin. In addition to these vitamins and minerals, many vegetables contain large amounts of antioxidants. Antioxidants help neutralize harmful free radicals in your body. This prevents oxidative damage and inflammation both of which can contribute to heart disease and diabetes. Vegetables also help fill you up since they are low in calories and carbs but high in fiber. 

 

Why You Should Eat More Vegetables

Science shows that incorporating vegetables into your diet provides many health benefits, including reducing your risk of heart disease, stroke, and some cancers. Here are some of the ways in which vegetables can benefit your health:

 

1. Reducing Inflammation

Vegetables contain nutrients that help your body fight against inflammation. The carotenoids, for example, are a family of antioxidants that give plants their color and also contain anti-inflammatory properties. These nutrients are responsible for the health benefits of vegetables.

Vegetables also contain other substances that can help your body fight inflammation. For instance, they're high in potassium, which helps your cells maintain a healthy sodium-potassium ratio. As a result, your cells don't have to overreact to small irritations and become inflamed to protect themselves.

Some veggies have a special type of fiber called resistant starch. This fiber doesn't get digested in the small intestine but instead travels through to the large intestine, where it feeds your healthy gut bacteria. In turn, those bacteria produce short-chain fatty acids that also help reduce inflammation.

 

2. Good for Eye Health

Beans, nuts and seeds also contain lutein and zeaxanthin. If you want to protect your vision, eat more fruits and vegetables that are rich in lutein and zeaxanthin, or take a supplement.

People who eat a diet rich in certain carotenoids have a lower risk of cataracts, age-related macular degeneration and some cancers. Lutein and zeaxanthin are two carotenoids that have been shown to help protect the health of the retina.

In one study, people who ate at least five servings a week of lutein-rich foods had a 29 percent lower risk of developing age-related macular degeneration than people who ate three or less servings a week of lutein-rich foods.

 

3. Get Glowing Skin

It's common knowledge that eating your vegetables and fruits is good for you, but did you know that it can also benefit the look and feel of your skin? Eating a diet rich in vegetables and fruits can be good for your skin because many of these foods provide key nutrients like antioxidants, vitamin C, and beta-carotene.

There are several different kinds of antioxidants found in fruits and vegetables including carotenoids, flavonoids, and polyphenols. Carotenoids, such as beta-carotene, lycopene, lutein, and xanthophylls (like zeaxanthin), give fruits and vegetables their bright colors. Flavonoids, found in berries and other deep colored fruits and vegetables like grapes and red onion, help protect against cell damage from free radicals. Polyphenols come from plants like apples and green tea. Antioxidants neutralize free radicals that can cause damage to cells including those found in your skin.

Herbs and spices are another way to add antioxidants to your diet. Cinnamon has been shown to have antioxidant properties as well as anti-inflammatory benefits which can help keep your skin healthy.