People who eat fruits and veggies as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Overall healthy diets rich in fruit and vegetables may also reduce risk for heart disease, including heart attack and stroke, protect against certain types of cancers, and those veggies with higher fiber content may reduce the risk of heart disease, obesity, and type 2 diabetes. 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.
Vegetables are key players when it comes to weight loss or healthy weight management. Most vegetables are naturally low in fat and calories and have zero cholesterol. Just keep in mind that sauces or seasonings may add fat, calories and/or cholesterol. 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.
What is the nutritional value of veggies?
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. 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 keeps eyes and skin healthy and helps to protect against infections.
- Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.
Always check with your provider or registered dietitian if you have a medical condition to see what healthy eating plan is right for you.
http://www.choosemyplate.gov/vegetables-nutrients-health
All information taken from www.choosemyplate.gov