Vegetables are parts of a plant that humans or animals eat, which means it is wholly a plant based food. Parts of plants can be roots, leaves, stems, flowers, fruits, seeds etc. It is something that everyone can eat, and it is always beneficial. Vegetables are considered to be the healthiest and most nourishing food.
Nutrition in vegetables
Vegetables play an important role in human nutrition. They provide us with dietary fiber, potassium, folate, proteins, carbohydrates, vitamins, minerals, and particularly antioxidant vitamins A, B, C, E, and B6. Vegetables provide numerous health benefits. Folate is a type of vitamin B that helps make red blood cells.
Research has shown that three servings of a vegetable each day lower the risk of coronary heart disease or stroke.
Some vegetable that contains a high level of carbohydrates are called starchy vegetables. These are usually roots and tubers that are high in energy, such as potatoes, sweet potatoes, and sweet corn. Some are non-starchy vegetables that may not be high in energy but definitely contain vitamins and minerals, such as beans, bean sprouts etc. Fresh vegetables can be fulfilling, but are low in fat, salt, and sugar making them an excellent food choice.
Health benefits of Vegetables
Generally, vegetables can be consumed by anyone, be it a sick or healthy person, people who want to lose weight, people who want to gain weight, etc. Vegetables detoxify the human body. There are a lot of health benefits of vegetables, such as lowering blood pressure, reducing the risk of heart disease and stroke, lowering the risk of eye problems and improving eye sight, helping with digestive problems, and preventing some type of cancer.
Let's look at some of the healthiest vegetables:
Spinach -It is leafy vegetable and has anti-oxidants which may help reduce the risk of diseases. One study shows that spinach and other leafy vegetable has beta carotene and lutein, the two anti-oxidants that can help decrease the risk of cancer.
Brussels sprouts - It has kaempferol, an antioxidant that is particularly effective in preventing cell damage.
Cabbage - Cabbage helps us reducing eye related problems.
Green peas - Because they are high in fiber, peas support digestive health by enhancing the good bacteria in your gut and promoting regular bowel movements. Moreover, peas are rich in saponins, some research suggests saponins may reduce tumor growth and cause cancer cell death.
Beetroots - Beetroots pack fiber, folate, and manganese into each serving with very few calories. They’re also rich in nitrates, the nitrates in beet juice may help lower your risk of blood pressure levels and also a heart disease.
Apart from the above-listed vegetables, there are many more with a lot of different benefits that help with different health problems.
Benefits of vegetables for healthy skin and hair
Lot of vegetables also helps in clear skin, and hair growth that increases your natural beauty. Broccoli, Spinach, Carrots, and avocadoes are vegetables that contain the powerful antioxidants that help to protect the skin from sun damage. These vegetables also keeps the skin looking younger and more luminous. Vegetables are also rich in antioxidants as major health boosters that scavenge harmful free radicals and prevent cell oxidation.
Vegetables can be eaten in many ways, such as salads, smoothies, soups, and sandwiches. Asia and, most probably India have a lot of vegetarian food options. I would say India has the most delicious dishes for vegetarians and vegans.
For the best results, always include vegetables in your diet and take advantage of their unique benefits to protect your body and nourish your soul.