What are the benefits of vegetables?
They are low in calories, but contain many vitamins, microelements, dietary fiber, and other nutrients.
According to recommendations from the World Health Organization (WHO), you should eat at least 400 grams, or five servings, of vegetables and fruits per day, not including starchy fruits such as potatoes.
Research shows that people who eat a diet rich in fruits and vegetables have a reduced risk of developing colon, esophageal, or stomach cancer.
Also, daily consumption of vegetables reduces the risk of developing chronic non-communicable diseases, which include cardiovascular pathologies, including atherosclerosis, coronary heart disease, etc., type 2 diabetes mellitus, and obesity.
Vegetables are essential for the functioning of the gastrointestinal tract, as they improve gastrointestinal motility, prevent constipation, and help remove metabolic products and heavy metals.
What vitamins are contained in vegetables
- Vitamin A is released in the body from beta-carotene contained in vegetables. The vitamin is necessary for the growth, development, and regeneration of tissues, maintaining immunity, and vision. Sources: carrots, pumpkin, sweet peppers, parsley, dill.
- B vitamins are involved in the functioning of the nervous system, tissue regeneration, synthesis and metabolism of proteins, fats, and carbohydrates, and provide hematopoiesis. Sources: beans, greens, lettuce, cabbage, spinach, peas.
- Vitamin K ensures normal blood clotting, protein synthesis, and maintains healthy bone tissue. Sources: various types of lettuce, spinach, cucumbers, broccoli, peas, carrots.
- Vitamin C is a powerful antioxidant, prevents aging, the development of atherosclerosis, improves tissue healing processes, and helps strengthen the immune system. Sources: sweet peppers, black currants, kiwi, cauliflower and white cabbage, parsley, dill, tomatoes.
- Vitamin E has an antioxidant effect, prevents thrombosis, the development of atherosclerosis, reduces dry skin and brittle nails, and is therefore used in cosmetics. Sources: avocado, bell pepper.
What minerals are found in vegetables
- Potassium and magnesium, which are important for maintaining the functioning of the cardiovascular and nervous systems. Sources: potatoes, carrots, cabbage, peppers, spinach, celery.
- Calcium is necessary for strengthening bones and preventing osteoporosis, normal muscle function, transmission of nerve impulses, and secretion of hormones. Sources: green vegetables and herbs such as cabbage, broccoli, sorrel, spinach, basil, parsley, and dill.
- Phosphorus, along with calcium, is needed to maintain healthy bones and teeth, energy metabolism, and the synthesis of cellular protein. Sources: soybeans, lentils, chickpeas, peas.
- Sodium and chlorine are important for maintaining the body’s water and acid-base balance. Sources: canned vegetables (olives, cucumbers, tomatoes, cabbage).
- Copper is necessary for the body to synthesize hemoglobin and tissue growth. Sources: pumpkin, cabbage, corn, potatoes.
- Iron is involved in the production of red blood cells and regulates metabolism. Sources: legumes, spinach, broccoli, beets, asparagus.
- Selenium is involved in the synthesis of sex hormones and has antioxidant properties. Source: garlic.
- Zinc helps strengthen bones, synthesize protein, and heal wounds. Sources: asparagus, beets, Brussels sprouts.
What is fiber, and why is it important for health
Fiber is a complex carbohydrate and dietary fiber found in plant-based foods. Many people associate the benefits of fiber only with preventing constipation, but the list of its benefits is much longer:
- creates a diverse and healthy gut microbiome;
- reduces the risk of colorectal cancer;
- maintains a feeling of satiety for a long time, which helps reduce the tendency to overeat;
- reduces cholesterol levels;
- controls blood sugar levels.
An adult needs to consume at least 25–30 g of fiber per day, but most Russians do not achieve the required level due to the fact that their diet is not varied and balanced.
The leaders in fiber content among vegetables are green peas, cabbage, carrots, corn, broccoli, and pumpkin.
It is worth considering that some cereals, grains and nuts are ahead of vegetables in the amount of fiber (buckwheat has 10 g per 100 g, oats – 10.7 g), which is why variety is so important in the diet.
List of the healthiest vegetables
Nutritionist Anastasia Danilenko names the most useful (in terms of useful substances) and accessible vegetables in our region.
- Spinach is a source of calcium, vitamins K and C, iron, and antioxidants. Like other leafy vegetables, spinach is rich in vitamin B9, or folic acid, which is important for hematopoiesis. This substance is prescribed during pregnancy planning and in the early stages of pregnancy to prevent fetal malformations.
- Lettuce contains vitamin K, E, PP, C, B vitamins, and many minerals: iron, manganese, selenium, copper, and zinc. Love for lettuce helps to strengthen the immune system and support the gastrointestinal tract.
- Broccoli is rich in vitamins C, K, folate, and phosphorus. Like other cruciferous vegetables, it contains sulforaphane, a substance that has an antibacterial effect, i.e,. It suppresses the proliferation of bacteria in the body.
- Brussels sprouts contain vitamin K, vitamin C, potassium, B vitamins, as well as antioxidants – quercetin, carotenoids, and flavonoids.
- Cauliflower is rich in vitamins C, K, PP, as well as macro- and microelements: potassium, selenium, copper and manganese, iron, fluorine, phosphorus.
- Beetroot is rich in vitamin C, manganese, folate, and antioxidants. It has a mild diuretic and laxative effect.
- Turnips have antibacterial properties and are also rich in vitamin C and antioxidants.
- Jerusalem artichoke is a record holder for potassium content. It also contains inulin, which helps control blood sugar levels.
- Tomatoes are a source of beta-carotene, vitamin C, and the antioxidant lycopene. Studies have shown that regular consumption of tomatoes as part of a balanced diet can reduce the risk of developing cardiovascular and neurodegenerative diseases.
- Carrots, along with tomatoes, contain beta-carotene (a precursor to vitamin A), antioxidants lutein and zeaxanthin, which are necessary for the functioning of the retina.
- Green peas contain a lot of vegetable protein, which can be especially useful for people who follow a vegetarian or vegan diet. And also fiber, which helps ensure regular bowel movements and normal functioning of the digestive tract.
- Bell peppers are a storehouse of vitamins, including E, B2, B5, B9, PP, C., and microelements – zinc, iron, and potassium. 100 grams of bell peppers contain double the norm of vitamin C.
How to eat vegetables correctly
Let’s look at the risks that may arise from eating raw vegetables, as well as what is important to know about heat treatment and canned vegetables.
Raw Vegetables: When They’re Not So Healthy
Excessive amounts of raw vegetables (more than the recommended amount, which we mentioned above) can cause unpleasant symptoms in the digestive tract: bloating, flatulence, and stool disorders. All because of the high content of coarse fiber – these are dietary fibers that are not digested and remain in their original form during passage through the gastrointestinal tract.
You should not eat raw vegetables on an empty stomach they can irritate the stomach lining – onions, garlic, hot peppers.
In addition, doctors recommend excluding raw vegetables from the diet during the exacerbation of gastrointestinal diseases (stomach and duodenal ulcers, Crohn’s disease, ulcerative colitis).
Heat treatment of vegetables: how to cook them
Vitamin C is partially destroyed when in contact with oxygen, so it is better to eat peeled and chopped vegetables immediately. And if you boil a vegetable in boiling water for more than 2-3 minutes, vitamin C disappears from it almost completely. The same thing happens with some other elements, such as vitamin B9 (folic acid).
Choose gentle cooking methods to preserve more nutrients: steaming, stewing, and baking. And the most resistant to high temperatures are vitamins A, E, and K.
But some vegetables, on the contrary, become healthier when cooked (because they become better digestible): carrots, potatoes, beets, zucchini, and eggplant.
Are there any benefits to canned vegetables?
If you eat canned vegetables in moderation (no more than 2-3 times a week), they will not harm your health. But due to the large amount of salt, sugar, vinegar, and spices, such products are not recommended at all for those who suffer from hypertension, stomach problems, or obesity.
Excessive consumption of salted vegetables can lead to edema, which puts stress on the kidneys and heart.
But there is an exception: sauerkraut. It retains high levels of vitamin C and fiber, and the fermentation process allows beneficial bacteria to multiply, which supports a healthy microbiome.
How to Increase the Amount of Vegetables in Your Diet
Here are four simple tips to help you do this.
Explore the produce section
Usually, our diet is limited to 3-4 familiar types of vegetables. However, it is worth carefully studying the vegetable sections in stores, and you will discover a variety of available options.
Structure your diet
Try to get at least one serving per day from each of the following categories:
- cabbage (cruciferous);
- leafy vegetables;
- green, red, and orange vegetables;
- onion, garlic, and peas.
- Vegetable salads are usually made from these categories.
Try cooking new dishes
Experiment with flavor combinations! Salads, soups, and stews are great ideas for increasing the amount of vegetables in your diet.
Try adding finely grated vegetables to the mince when making cutlets or meatballs. This will not only increase the nutritional value of the dish, but also make it more juicy and tasty.
Keep vegetables in plain sight
Place a few washed fruits in a bowl and eat them with each meal. Or make them a healthy snack – why not nibble on some carrots between lunch and dinner?