10 Health Benefits of Eating Vegetables
Nutrition experts keep recommending people to eat more vegetables for many reasons. Here are 10 benefits why vegetables are so good for your health.
Inflammation is sometimes beneficial, but too much chronic inflammation is not good for our body. Vegetables are one of the best foods to eat to help you fight inflammation. They are rich in antioxidants and phytochemicals that help your body.
Improve blood pressure
Nearly half of French people suffer from high blood pressure. When it comes to your diet and blood pressure, eating too much salt isn't great. But eating more potassium-rich foods can help reduce the damage of a high-sodium diet. Vegetables, like beets and spinach , provide potassium (among other nutrients) and the fiber in vegetables also helps your heart.
Increase your fiber intake
Most of us do not meet the recommended fiber intake (38 g/day for men and 25 g/day for women). Eating fiber-rich foods, such as whole grains, fruits, legumes, nuts and, of course, vegetables, can help you get enough of this essential nutrient. Fiber is great for your heart and intestines, but it can also fill you up and reduce your risk of developing diabetes. All vegetables contain fiber, so choose a variety to refuel. Artichokes, sweet potatoes, and peas are all on our list of foods with more fiber than an apple.
Strengthen your eyes
Eye health may be a priority if you spend your days in front of a computer or phone, which can strain your eyes. If you want to protect your eyes, eat more vegetables. Lutein and zeaxanthin are two carotenoids that help reduce the risk of age-related macular degeneration . You'll find them, along with other eye-protecting carotenoids, in basil, corn, red peppers, spinach, and broccoli.
Improve the quality of your skin
You can take care of your skin by staying hydrated and sleeping well, but what you eat can also help. Tomatoes contain lycopene, which can help protect your skin from sunburn (sun protection is also important). Kale and avocados can help make your skin more elastic. Many vegetables, like cucumbers and celery , also have high water content that will help you reach your hydration goals for glowing skin. If you want to improve the quality of your skin, we recommend a slimming mask to better hydrate your skin.
Reduce the risk of heart disease
Heart disease is the leading cause of death for men and women in France and diet plays an important role in maintaining heart health. Vegetables provide you with potassium and fiber, two nutrients that are good for your heart. Adding plenty of vegetables to your diet can also help you keep your weight in a healthy range, which takes the strain off your heart. Leafy vegetables, avocados, and tomatoes are on our list of the most heart-healthy foods, but all vegetables are good for your heart.
Benefits for blood sugar
Whether you have diabetes or not, vegetables are low in calories and high in fiber and nutrients. So they can fill you up and minimize blood sugar spikes during meals. By adding arugula to your pasta, you increase the volume of your plate and you stay satisfied. Try adding peppers to tacos or cauliflower to stir-fries. Some vegetables are higher in starch and carbohydrates – think potatoes, corn, squash and peas – but they can still be incorporated into your diet.
Reduce the risk of cancer
No diet choice is guaranteed to keep you cancer-free, but vegetables are packed with cancer-fighting nutrients and antioxidants and may reduce the risk of certain types of cancers. Cruciferous vegetables, such as Brussels sprouts and cauliflower, have been studied for their anti- cancer power . They provide potassium, folate, vitamin C, and photochemicals, as well as sulforaphane (highest in broccoli) which can protect your cells from carcinogens. Variety is key here, as all vegetables have different nutrients and protective effects.
Keep your brain young
If you want your brain to stay sharp, include vegetables in your diet. Vegetables, especially leafy green vegetables, are part of the diet that has been designed by researchers to help reduce the risk of Alzheimer's disease and dementia . The antioxidants and folate they provide are essential nutrients for your brain.
Improve your immune health
It's no secret that what you eat impacts your immune system. Vitamin C is a fundamental nutrient found in many vegetables (people are always surprised to learn that broccoli and bell peppers contain more vitamin C than an orange) and helps boost your immune system . A balanced and varied diet is also important for your immune system. So eat lots of different vegetables, as well as fruits, whole grains, healthy fats and sources of protein.
The team of my vegetable peeler.