![vegetables health](https://images.medicinenet.com/images/article/main_image/brussels-sprouts-nutrition-healthy-eating-diet-vegetables.jpg?output-quality=75)
Vegetables are not always the most popular thing on one’s plate. Most people find consuming vegetables a chore due to their taste and texture. However, you should include veggies in your everyday diet to get sufficient nutrients and fiber.
The addition of vegetables as a part of healthy eating patterns can lower the risk of some chronic diseases, including:
- Heart disease
- Type II diabetes
- Stroke
- Cancers
- Hyperlipidemia
10 health benefits of eating vegetables
- Improves digestive health: Vegetables aim to improve your overall digestive health by providing sufficient dietary fiber, which is a type of indigestible carbohydrate that helps to pass food through the digestive system.
- Aids in weight loss: Studies have shown that people who eat more fruits and vegetables are more likely to lose weight. Soy and cauliflowers are effective for weight loss, whereas potatoes and corn are linked to weight gain.
- Reduces the risk of developing kidney stones: Vegetables rich in potassium prevent the formation of kidney stones. However, people with kidney stones should limit the consumption of foods high in oxalate.
- Improve blood pressure: Potassium-rich veggies, such as beets and spinach, can help reduce the damage of a high-sodium diet, effectively lowering your blood pressure.
- Help your eyes: Two carotenoids, lutein and zeaxanthin, found in veggies, such as basil, corn, spinach, red peppers, and broccoli, help reduce the risk of age-related macular degeneration (AMD).
- Reduce your risk of cancer: Nearly all vegetables are full of cancer-fighting antioxidants that may reduce your risk of certain types of cancers. These veggies include cruciferous vegetables, like brussels sprouts and cauliflower.
- Boost your immune system: Vitamin C is a key nutrient that is found in many different vegetables. This vitamin helps boost your immune system and keep your immunity strong.
- Keep your brain young: Leafy greens are full of antioxidants and folate that help reduce your risk of developing Alzheimer’s disease and dementia.
- Improve your skin: Lycopene found in tomatoes can help protect your skin from sunburn. Additionally, avocados and kale can keep your skin more elastic.
- Provides essential nutrients: (see chart below)
Nutrients | Function in the body |
---|---|
Folate |
|
Copper |
|
Magnesium |
|
Zinc |
|
Phosphorous |
|
Selenium |
|
Potassium |
|
Vitamins A, C, E, and K |
|
How many servings of vegetables are recommended?
The portion size for vegetables varies with age.
Age group | Age | Quantity to be taken |
---|---|---|
Toddlers | 12 to 23 months | ? to 1 cup |
Children | 2 to 4 years | 1 to 2 cups |
5 to 8 years | 1½ to 2½ cups | |
Girls | 9 to 13 years | 1½ to 3 cups |
14 to 18 years | 2½ to 3 cups | |
Boys | 9 to 13 years | 2½ to 4 cups |
14 to 18 years | 2½ to 3 cups | |
Women | 19 to 30 years | 2½ to 3 cups |
31 to 59 years | 2 to 3 cups | |
60 years and older | 2 to 3 cups | |
Men | 19 to 30 years | 3 to 4 cups |
31 to 59 years | 3 to 4 cups | |
60 years and older | 2½ to 3½ cups |
![](https://images.medicinenet.com//images/slideshow/foods-that-arent-as-healthy-as-you-think/foods-that-arent-as-healthy-as-you-think-s1-bulletproof-coffee.jpg)
SLIDESHOW
Foods That Aren't as Healthy as You Think See SlideshowHow can you include vegetables in your diet?
You can try raw, cooked, grilled, steamed, roasted, and stir-fried versions of vegetables to get maximum nutrients.
5 effective ways to include vegetables in your diet
- Make a salad with kale, cabbage, and Brussel sprouts, and add a dash of apple cider vinegar for flavor.
- Substitute meat and cheese in your sandwich, wrap, or burritos with vegetables, such as grilled broccoli, aubergine, carrots, or mushrooms.
- Add vegetables to your noodles, pasta, or soups.
- Make vegetable curry or stir-fry the veggies.
- Roast your tomatoes in the oven with olive oil, parmesan cheese, and basil for a delicious snack.
How can you include vegetables for weight loss?
Weight management requires calorie reduction, and substitution is the key. You need to substitute one or two items, such as bread, cheese, or red meat with low-calorie vegetables to achieve your weight loss goal.
Here are some tips to help you incorporate vegetables into your diet for weight loss:
- Try steaming your vegetables and have them with pita bread
- Use low-calorie or low-fat dressings and use herbs and spices to add flavor rather than cheese
- Avoid deep-frying, high-fat dressings, or sauces in your meals
- Use frozen vegetables that are free of added sugar, syrup, cream sauces, or other high-calorie ingredients
- Control your portion size
- Replace a part of high-calorie foods with low-calorie vegetables
- (For example, you can substitute vegetables, such as lettuce, tomatoes, cucumbers, or onions for two ounces of the cheese and meat, in your sandwich, wrap, or burrito.)
Health News
- One Death, 10 Hospitalizations in Listeria Outbreak Tied to Peaches, Plums
- Charity Scams Get Active Over the Holidays: Expert Tips to Avoid Them
- Too Few Seniors Get Follow-up Care After a Serious Fall
- AI Could Predict a Nonsmoker's Risk for Lung Cancer
- Breast Cancer Rates Higher in Urban vs. Rural Areas
More Health News »
Health Solutions From Our Sponsors
WebMD. Health Benefits of Vegetables. https://www.webmd.com/diet/health-benefits-vegetables#1
Harvard T. H. Chan. Vegetables and Fruits. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/
Centers for Disease Control and Prevention. How to Use Fruits and Vegetables to Help Manage Your Weight. https://www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html
USDA MyPlate. Vegetables. https://www.myplate.gov/eat-healthy/vegetables
Top What Are 10 Benefits of Eating Vegetables Related Articles
What Temperature Is the Best for Roasting Vegetables?
The recommended way to roast vegetables is to set the temperature anywhere between 350 and 500°F. However, 400°F is usually ideal for roasting vegetables.Diet and Nutrition: Fruit and Veggie Skins You Can Eat
Although we regularly peel many fruit and veggie skins, some are actually packed with nutrients. Check out these 11 fruits and vegetables with nutrient-dense skins.What Foods Can I Eat to Lower My Blood Pressure Immediately?
What is high blood pressure and how can you lower it? Learn the best foods to help lower your blood pressure immediately.Raw or Cooked? Get the Most Out of Fruits and Veggies
Certain cooking methods unlock more nutrients in fruits and vegetables. And, raw produce has its benefits. Here are some tips to get the most nutrition.Healthy Living and Disease Prevention
The importance of a healthy lifestyle in disease prevention is widely understood and most people know that lifestyle changes and choices can be critical to good health. Learn about healthy behaviors that constitute healthy living.Best & Worst Juices
Although the best kinds of juice deliver a bounty of vitamins, the worst are hardly better than liquid candy. Learn to distinguish between the healthy juices and the unhealthy diet wreckers here.What Are Nightshade Vegetables and Why Are They Bad?
Nightshade vegetables are a group of vegetables that belong to the family “Solanaceae.” Tomatoes, potatoes, eggplant and peppers are nightshade vegetables. Nightshades reportedly worsen arthritis and other health conditions, although there is no solid scientific evidence to validate the claim.Vegetarian Diet: Benefits, Meat Substitutions, and Meal Plans
Vegetarian diet plans have benefits like weight loss and reduced risk of heart disease, diabetes, and cancer. Vegetarian diet recipes contain protein from beans, legumes, nuts, eggs, and dairy. Vegetarian diets confer health benefits if you eat this way even once or twice per week.What Are the 5 Main Food Groups?
The key to eating well is to enjoy a variety of nutritious foods from each of the Five Food Groups.What Foods Are Highest in Vitamin D?
What are the foods highest in Vitamin D? Learn about the best sources to make sure this vitamin is included in your diet.What Foods Are the Highest in Potassium?
Potassium is a mineral that controls the amount of fluid inside the cells. Foods highest in potassium include dried fruits, lentils and other legumes, potatoes, spinach, and bananas.What Foods Have the Highest Antioxidants?
What are antioxidants? Learn the potential benefits and which foods have the highest antioxidants.What Foods Help Burn Belly Fat?
To reduce abdominal fat, try lowering carbohydrates and increasing protein and fiber intake. Foods and ingredients that help burn belly fat include red fruits, oatmeal, plant protein, lean meat, leafy greens, fatty fish, apple cider vinegar, resveratrol, choline and others.Why Eating a Salad Every Day Is Healthy
Eating a salad every day is healthy because you get vital nutrients, fiber, and good fats.