We know how important making choices about your overall health is, and we strive to provide you with the best information possible. Vegetables have an undeserved reputation for being bland, lacking flavor, or tasting bitter. But that's just because you aren't cooking them properly. While you may have been forced to get them down as a kid, as an adult you may still struggle to include veggies in your diet. The problem is that these superfoods are packed with everything your body needs to stay healthy, and not eating enough can have some serious consequences.
Your body uses all of these things to function properly and prevent chronic diseases. Best of all? You really don't even need to eat that many veggies to reap these benefits. According to the USDA , the amount of veggies each person needs can vary between 2 and 3 cups each day. For women, that amount is between While that may sound like a manageable amount of food, that doesn't mean it's an easy goal to reach.
The Reality: Most of us actually have a subpar veggie intake. Research shows only around nine percent of Americans get the recommended two to three cups a day. In Mississippi, that number goes down to 5.
Plenty of people, aside from your broccoli-snubbing friends in Jackson, go long stretches without laying eyes on a fresh vegetable. In some third world countries, or during long stretches of military deployment, they're just not available. Vitamin A deficiency is the leading cause of blindness in children. Yellow and orange foods like yellow peppers and carrots are good sources of vitamin A.
You can also find vitamin A in liver. Vitamin K, which is found in many veggies, transports calcium to where it is needed. Without vitamin K, your risk of osteoporosis increases — even if you are consuming lots of calcium. Fermented foods are an alternative source of vitamin K. Heart disease is complex, but a lot of the risk factors are related to diet. People who do not eat adequate amounts of vegetables lack the phytonutrients needed to reduce inflammation. Fiber in veggies helps regulate gut flora, which is linked to heart disease.
Vitamin K is also crucial for keeping calcium from preventing in the arteries. Inadequate vegetable intake is linked to various cancers, particularly colon cancer. A study from Harvard Medical School showed that a diet high in dietary fiber, which veggies provide, reduces the risk for diverticular disease. According to the American Institute for Cancer Research AICR , no one food can protect you against cancer, but a diet filled with plant-based foods can help lower your cancer risk.
Antioxidants such as vitamin E, vitamin C, and carotenoids may reduce cancer risks by protecting healthy cells from free radicals. Carotenoids pigments including beta-carotene , which can be found in spinach, other dark leafy greens, deep orange fruits, sweet potatoes, squash, and carrots may protect against cellular damage and have been associated with lower rates of cancer.
Some studies, including a report from the World Cancer Research Fund and the AICR, have also shown specific vitamins to prevent specific kinds of cancers. Sorry to those who are relying on their nutrients in powder or pill form. Wah Wah… so get at least a serving of vegetables in, people. A study led by researchers at the Albert Einstein College of Medicine showed that overweight and obese portions of the U. Most often the diet containing foods that are high in energy density meaning more calories per gram leads to overeating and weight gain.
Fruits and vegetables are low in calories low in energy density but high in nutrient density. Therefore, one can eat more and feel more satisfied with fewer calories. Because weight gain is associated with diabetes, you increase your risk for diabetes when you eat high energy density foods instead of fruits and vegetables. Studies have shown that an increased consumption of vegetables and fruit might indirectly reduce the incidence of it. If you already have diabetes, not eating fruits and veggies can make it worse because in its place are typically refined carbohydrates.
A diet high in sodium and low in fruits and vegetables will contribute to higher blood pressure.
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