The Health Benefits of Vegetables

Health Benefits of Vegetables: "Eat your veggies!" The majority of individuals have likely heard this at some stage in their lives. And while many individuals know that vegetables are good for them, they may not be aware of how healthy vegetables can be. 

Consuming vegetables on a daily basis can help you live longer, reduce your risk for chronic diseases, and enhance your cognitive function. However, only about one in ten American adults consume the recommended daily amount of two or more servings. In this article, we will discuss the health benefits of vegetables and identify the vegetables that provide the most value for your buck. 

Which nutrients do vegetables provide? 

Vegetables are an excellent source of many essential nutrients:

• Fiber helps keep digestion regular, lowers cholesterol, and helps with weight maintenance.

• Potassium is essential for muscle and nerve function. It can also help lower blood pressure and risk of stroke. 

• Folate helps the body make red blood cells. It’s especially important during pregnancy because it helps reduce the risk of birth defects of the brain and spine. 

• Vitamin A keeps the skin healthy and strengthens the immune system. 

• Vitamin C also helps keep the immune system strong. And it plays a role in iron absorption.

• Iron is important for brain function and the production of red blood cells. 

• Calcium is important for bone health. And it may help protect against cancer, diabetes, and high blood pressure. 

• Phytonutrients are nutrients that come from plants. They have a wide variety of health-boosting properties. An example is antioxidants, which may help prevent anything from heart disease to cancer. 

Health Benefits of Vegetables 

All vegetables are healthy. They are naturally low in fat and salt, and they’re packed with nutrients. So you can’t go wrong when choosing a vegetable. But when it comes to proven health benefits, here are the six healthiest vegetables according to scientific research. 

1. Broccoli

Broccoli contains a special chemical compound called “sulforaphane,” which scientists have studied for its medicinal effects. Studies show that sulforaphane can: 

• Lower the risk of cardiovascular disease 

• Prevent steroid-induced osteoporosis 

• Have cancer-fighting properties

Some studies suggest that broccoli and other cruciferous vegetables are the best vegetables to fight cancer. Eating just 3 to 5 servings per week may lower your risk of cancer by 30% to 40%. 

Broccoli is also an excellent source of vitamin C and iron. 

2. Kale

Kale has become more popular as a health food in the past few decades. But this leafy green vegetable has been used as medicine for much longer than that. 

Kale owes its healthy reputation to lutein. This nutrient helps prevent:

• Neurological problems, like memory loss or difficulties with learning

• Eye diseases, like cataracts or diabetic eye problems 

• Cardiovascular problems, like high blood pressure

• Skin irritation

• Bone decay

Kale is also an excellent source of iron, calcium, and folic acid. 

3. Spinach

Spinach contains many of the same health benefits as broccoli and kale. But it is also rich in phytochemicals. These cause the body to release hormones that make you feel full, which can be helpful for people who want to lose weight. It is also high in iron and vitamin A. 

4. Carrots 

Carrots contain carotenoids, which give them their vibrant orange color (or yellow or red). Carotenoids also have antioxidant properties. This means they can play a role in:

• Preventing age-related diseases, like Alzheimer’s and memory loss

• Protecting you from sunburns (and skin cancer)

• Keeping your immune system healthy

Carrots are also a great source of fiber and vitamin A. 

Also read: The Health Benefits of Walking Barefoot on Grass

5. Bell peppers 

Yellow, green, and red bell peppers each have their own unique health benefits. So eating a variety of colors is a great way to get all of their nutrients:

• Red peppers: These contain capsaicin, which can help with pain relief, cancer prevention, and weight loss. 

• Yellow peppers: These have a high amount of flavonoids, which are especially helpful for learning and memory. 

• Green peppers are a great source of phenolic acids. This can lower your risk of diabetes and help prevent skin damage.

Bell peppers also have an especially high amount of vitamin C — 1 cup has about 3 times more vitamin C than an orange. 

6. Beets

Beets contain betalains. These are pigments that contain nitrogen, which give them that deep-purple color. They can lower your risk of developing: 

• High blood pressure

• Heart disease

• High cholesterol

• Cancer

Beets are also rich in folate and potassium. 

How does nutritional value change between different forms of vegetables?

All types of vegetables supply the body with healthful nutrients. The preservation of those nutritious vitamins and minerals, however, may be improved by certain methods of vegetable preparation:

• Fresh vegetables: These serve as the baseline for nutritional content. But even among fresh veggies, the level of ripeness can affect nutrient content. And the timing of harvest may affect how many nutrients remain. 

• Frozen vegetables: These have similar nutritional content to fresh vegetables. Although the beta-carotene level may be lower for certain vegetables in their frozen form.

• Boiled vegetables: Boiling can lead to lower amounts of nutrients for certain vegetables. This is because the vitamins can “leak out” into the water. 

• Steamed vegetables: Steaming is probably the best way to maintain or even improve the availability of nutrients. For example, steaming broccoli can actually increase the availability of its antioxidants and polyphenols.

• Fermented vegetables: Fermentation keeps most of the nutrients. Fermented veggies also provide a powerful dose of probiotics.