Benefits of vegetables

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Saturday, 25 May 2019

Benefits of vegetables

Benefits of vegetables


 Vegetables are the most important foods to be introduced in the diet, because they contain low calories and a high amount of fiber, vitamins and minerals, which help to maintain the health of the body in the long term, has been conducted several scientific studies and long and all proved that eating fresh vegetables is more The benefits of eating vitamins and supplements. In this article you will talk about the benefits of vegetables and the amount to be taken daily of vegetables and their nutritional value.

Benefits of healthy vegetables

The vegetables in food reflected positively on health in general, and highlighted the benefits of vegetables:

- Prevention of high blood pressure, recent studies and research shows that eating an average diet based on eating foods high in unsaturated fats such as in leafy vegetables help protect against high blood pressure.

-Cancer prevention Cabbage, cauliflower and broccoli contain high amounts of isothiocyanates, which have anti-colon, breast and other cancers. Vegetables are generally rich in antioxidants, which help to eliminate the causes of cancer.

- The most important benefits of vegetables is to lose weight healthy, because the low calorie contained and the amount of calories burned by the body to digest it helps reduce weight.

-It is rich in vitamin C, such as sweet potatoes, carrots and spinach, helping the skin to produce collagen. Tomatoes, red peppers and onions are rich in lycopene, which protects the skin against harmful sun rays. Eggplants and cabbage are rich in antioxidants. Aging is delayed.

- Vegetables to care for hair, vegetables are rich in vitamins and minerals necessary for the health and strength of hair and prevent falling.

- Studies suggest that eating vegetables prevents many inflammatory diseases.

Daily intake of vegetables:

The greater the diversity of vegetables consumed, the greater the benefit the body gets. Eat 4-5 different types of vegetables daily.

- Be careful to eat vegetables in the season, this is the most appropriate time of the year to eat.

- Eat raw vegetables earn the body the most benefits, but eating it cooked will not lose a lot of benefits.

- Always eat fresh vegetables, canned vegetables contain a high proportion of sodium.

Vegetable Value:

- rich in antioxidants, which prevent the growth of cancer cells and reduce inflammation in the body and raise immunity.
- Contains minerals such as calcium, potassium and iron.

-Vitamin-C, vitamin A and vitamin K.
- A dietary fiber that is useful for the digestive system.
- Contains a high proportion of proteins and amino acids.

Useful vegetables for diabetics

- The main goal behind eating some types of vegetables and fruits and reduce other types is to maintain the level of sugar in the blood, and the most useful vegetables for diabetics:

- Leafy vegetables such as spinach and watercress, which are at the top of the list of vegetables useful for diabetics; This is because leafy vegetables rich in vitamin C and polyphenols, both have antioxidant properties, and is rich in magnesium.

- Vegetables rich in nitrates: such as beet is one of the best vegetables useful for diabetics.
- Vegetable rich in fiber:
Such as carrots and broccoli, fiber-rich foods help you feel fuller for longer.

- Cauliflower: According to studies, it was found that eating cauliflower protects from free radicals in the body because of its antioxidant, low-calorie and low-carbohydrate and high nutritional value, so it is one of the most useful vegetables for diabetics.

- Squash, pumpkin and pumpkin: It contains antioxidants and protects diabetics from cataracts and macular degeneration, and it works to reduce the level of sugar in the blood.

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