Health Benefits of Vegetables

Health Benefits of Vegetables

People who eat fruit and vegetables as part of their daily diet have a reduced risk of many chronic diseases. such as 

• ALS (Lou Gehrig's Disease)
• Alzheimer's Disease and other Dementias.
• Arthritis.
• Asthma.
• Cancer.
• Chronic Obstructive Pulmonary Disease (COPD)
• Cystic Fibrosis.
• Diabetes.
  

  Heart disease and stroke

Vegetables are important part of healthy eating and provide a source of many nutrients, including potassium, fiber, folate (folic acid){Folate is a B-vitamin that is naturally present in many foods. A form of folate, called folic acid, is used in dietary supplements and fortified foods.} and vitamins A, E and C. Options like broccoli, spinach, tomatoes and garlic provide additional benefits, making them a superfood!

Potassium may help to maintain healthy blood pressure. Dietary fiber from vegetables helps reduce blood cholesterol levels and may lower risk of heart disease.

Folate (folic acid) helps the body form healthy red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy need adequate folate to reduce the risk of neural tube defects and spina bifida during fetal development.

Nutrients

• Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, and/or cholesterol.)
• Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
• Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
• Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis(What is diverticulosis?
  Diverticulosis is a condition that develops when pouches (diverticula ) form in the wall of the colon (large intestine ). These pouches are usually very small (5 to 10 millimeters) in diameter but can be larger). Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
• Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
• Vitamin A like sweet potato and carrots keeps eyes and skin healthy and helps to protect against infections.
• Vitamin C fruits like Guavas and oranges helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

Eating Vegetables Health Benefits

• The nutrients in vegetables are vital for health and maintenance of your body.
• Eating a diet rich in vegetables may reduce risk for stroke, cancer, heart diseases and type-2 diabetes.
• One to four cups of vegetables are recommended each day, depending on how many calories you need. To find out how many vegetables you need to eat, use the Healthy Eating Planner. 
• Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
• Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
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