Health Benefits of Eating Vegetables
 Eating vegetables provides health benefits - people who eat more fruits and
vegetables as part of an overall healthy diet are likely to have a reduced risk
of some chronic diseases. Vegetables provide nutrients vital for health and
maintenance of your body. Health benefits
- Eating a diet rich in fruits and vegetables as part of an overall
healthy diet may reduce risk for stroke and perhaps other cardiovascular
diseases.
- Eating a diet rich in fruits and vegetables as part of an overall
healthy diet may reduce risk for type 2 diabetes.
- Eating a diet rich in fruits and vegetables as part of an overall
healthy diet may protect against certain cancers, such as mouth, stomach,
and colon-rectum cancer.
- Diets rich in foods containing fiber, such as fruits and vegetables, may
reduce the risk of coronary heart disease.
- Eating fruits and vegetables rich in potassium as part of an overall
healthy diet may reduce the risk of developing kidney stones and may help to
decrease bone loss.
- Eating foods such as vegetables that are low in calories per cup instead
of some other higher-calorie food may be useful in helping to lower calorie
intake.
Nutrients
Food sources of the nutrients in bold can be found in the Dietary Guidelines
for Americans. Click on the nutrient name to link to the food sources table.
- Most vegetables are naturally low in fat and calories. None have
cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.)
- Potassium rich nutrientsVegetables are important sources of many
nutrients, including potassium, dietary fiber, folate (folic acid), vitamin
A, vitamin E, 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, winter squash, spinach, lentils, kidney beans, and split peas.
- 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. 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 and those in the first trimester of
pregnancy should consume adequate folate, including folic acid from
fortified foods or supplements. This reduces the risk of neural tube
defects, spina bifida, and anencephaly during fetal development.
- Vitamin A keeps eyes and skin healthy and helps to protect against
infections.
- Vitamin E helps protect vitamin A and essential fatty acids from cell
oxidation.
- Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy.
Vitamin C aids in iron absorption.
|
