Have you ever watched how kids neglect to eat vegetables during their growing days? We all did the same, Right? During childhood, we are picky about vegetables. As kids, we were not a fan of all vegetables.
But, as we grow up and understand the importance of health, lifestyle, and vegetables. Now, most of us know why vegetables are healthy for us because it has all the goodness of nutrition and dietary fiber.
If you are on a healthy diet, choose fresh vegetables and fruits as a part of your healthy diet. It improves overall health and maintains the goodness of your health.
Here are the top 20 reasons
Why Are Vegetables Healthy for Us:
1. Low in Fat
Most vegetables are low in fat. They also have calories low in count. They do not have cholesterol. If you add additional sauce, cheese, or seasoning, there will be an addition of fat to the vegetables.
2. Rich in Nutrients
They are rich in nutrients like potassium, and folate, i.e., folic acid, vitamin C, vitamin A, potassium, and dietary fiber.
3. Rich in Potassium
Vegetables are rich in potassium, which maintains the blood pressure level. You will find potassium in soybeans, kidney beans, beet, tomato, sweet potato, white beans, lentils, and spinach.
4. Rich in Dietary Fiber
Fiber-rich vegetables1 have a level of cholesterol. It even reduces heart disease risk. The fiber in vegetables helps in proper bowel function. It reduces the problem of constipation. If you have vegetables, it will keep you full, and the calorie intake is less.
5. Rich in Folic Acid
Flare is significant for women. For pregnant ladies having vegetables provide lots of folic acids in pregnancy. Sometimes dietary fiber is not enough in the required amount of folic acid in pregnant ladies2, so in that case, an additional supplement of folate is prescribed for pregnant ladies.
6. Rich in Vitamin A
Vegetables keep the skin and eyes healthy. It is rich in vitamin A, which protects it from many infections.
7. Rich in Vitamin C
If you have any wounds and cuts, then it heals fast. It even keeps the gums and teeth healthy. Vitamin C helps in the absorption of iron.
8. Heal Cancer
Whether it is breast cancer or prostate cancer, many cancer risks will be overcome if you include healthy vegetables in your diet. They are great for your overall health improvement. It has phytochemicals that you will find in plants. It protects your cells from cancer, and it is good for your health.
9. Rich in Complex Carbohydrates
If you want to know Why vegetables are healthy for us, remember that they are rich in complex carbs. If you have more vegetables, then it takes time to digest properly.
10. Control Heart Disease
If you are suffering from heart disease, then include fresh leafy greens in your diet. The more you include fruits and vegetables, the more you can keep a check on your heart disease. Green vegetables lift your mood and make you fall in love with green vegetables.
11. Variety Is the Option
Who says you can only have vegetables boiled? You can have it in various styles. You can prepare the vegetable restaurant-style and include the delicacy in your regular diet. You can learn various recipes by watching cooking videos and adding flavor and taste to your plate.
12. Rich in Vitamin and Minerals
Vegetables have good amounts of vitamins. They are rich in vitamins and minerals. You will find phosphorous, magnesium, vitamins A, E, and C, and zinc. Hence, it reduces the risk of all diseases. You can stay away from many diseases.
13. Less Sodium
Naturally, you will find very little sodium in vegetables3. Hence, you can cook and have as much sodium as you want. This will not create any problems in your overall health.
14. Helps in Weight Loss
If you want to lose weight, then having a bowl of vegetables is the right choice for you. Prepare the vegetable dish in your style, learn new recipes, and grab it whenever you feel hungry. It digests slowly, and you can enjoy the meal while losing weight.
15. Reduce Gastric Problems
You will get an indigestible fiber in vegetables. It easily absorbs the water, and when it passes through the digestive system, it expands. It solves the irregular bowel problem.
16. It Has Many Textures and Colors
Why are vegetables healthy for us4 because it has many textures and colors to look good on the plate? From kids to adults, you can prepare different food art or delicious, colorful recipe that will make the plate look delicious.
17. Easy Option as Snack
Snack time is tricky because we always end up with an unhealthy snack option. Therefore, it would be best if you tried various snack recipes with vegetables. They are homemade, tasty, and healthy. Overall, it is a good option for you.
18. Fun to Eat
Some are soft, some are crunchy, and some need peeling. So, yes, you can cook vegetables in all these forms. There is no stop-by, and each vegetable dish has a distinct taste and feels in the tastebuds. That is why vegetables are healthy for us.
19. Energy Powerhouse
Vegetables also give us energy. They are perfect for us to keep moving and going. If you eat vegetables, you will get more energy.
20. Build Immunity
Vegetables also strengthen your immunity. You can easily build up your immunity, making you strong and healthy.
Know The Best Healthful Vegetables
1. Spinach
OMG! Spinach is a powerhouse of many sources like antioxidants, calcium, iron, and vitamins. If you are on dairy-free dirt, then spinach is a great alternative. One cup of raw spinach contains merely seven calories.
It is rich in vitamin A, folate, magnesium, iron, and vitamin C. It has vitamin K, which is good for bones and an overall healthy body. It is even good for nerve and muscle function.
You can prepare vegetable curry, smoothie, soup, add sandwiches and salads, and have the goodness of so many incredible items in one vegetable.
2. Broccoli
It belongs to the cauliflower family. That is Why vegetables are healthy for us because they are all cruciferous vegetables. It has 55 calories. It reduces the risk of cancer. It has sulforaphane, which reduces the cases of breast cancer. It is a versatile vegetable, and you have it in any style.
3. Peas
It is starchy, a sweet vegetable with 134 calories. It is rich in protein, fiber, and vitamins B, C, K, and A. It also has protein. It has a plant-based protein. It is a perfect choice for vegan people to intake protein regularly.
It also contains fiber and is great for good bacteria. It improves bowel movement and keeps the digestive tract healthy. They are high in saponins, which have anti-cancer benefits. They are rich in antioxidants too. That is Why vegetables are healthy for us.
You can have fresh peas or frozen peas because both of them have equal nutritional values. You can make unique, tasty, and delicious dishes from peas, including soups and salads.
4. Sweet Potato
It is a root vegetable and a good carb. It has incredible benefits for your health. You can bake it with its skin on. It has potassium, vitamin A, and beta-carotene, which helps the eyes and even fights cancer.
If you have diabetes, you can even have sweet potato because GI indexes are low and improve blood sugar levels. You can have baked sweet potato, soup, or prepared vegetables.
5. Carrot
This orange color vegetable is just exceptional for your eyes and overall health. It protects the bison and keeps the eyesight healthy. Even it fights great in the prevention of cancer. Innumerable recipes are there to make with carrots to enjoy the benefits.
6. Beetroot
It is rich in potassium and folate. A beet is a great option for heart health. It keeps your heart in excellent condition. The alpha-lipoid acid in beet is an antioxidant that fights diabetes and all kinds of nerve problems.
Beet recipes are available in various forms, like juice, salad, paratha, sandwiches, and salads. You can prepare each recipe and enjoy the goodness of the beet.
7. Garlic
Did you know garlic has much medicinal value? It is a natural antibiotic. It has diallyl sulfide, which has incredible fighting properties for your overall health.
8. Bell Peppers
This colorful red, orange, yellow, and green capsicum is loaded with antioxidants, vitamin B-6, vitamin C, vitamin A, and folate. You can add these bell peppers to all your dishes, including pizza, salad, and curry, and enjoy the crunchy, sweet, soft taste with all its health benefits.
9. Tomato
It has lycopene, which helps in cancer prevention. It even controls prostate cancer. It also has Vitamin C and potassium. You can add tomatoes to every dish and make it tangy and juicy, for your overall tastebud. It is one reason why vegetables are healthy for us.
10. Seaweed
It is a sea vegetable that has innumerable properties for health and skin. You will get seaweed in different forms like sea lettuce, wake early, kelp, spiral-ins, and nori. It has omega-3 fatty acids, which are important for a person’s health. It is even good for thyroid function, which is why it is rich in iodine.
As it has iodine in it, it should be consumed in small amounts. You can have it in soups, sushi, and even as a seasoning.
11. Cauliflower
It has vitamin K, vitamin C, and lots of fiber. It is good for gut and heart health. It even helps in weight loss. It also belongs to the broccoli family and is great to enjoy in different recipes.
These are why vegetables are healthy for us, and now you know which vegetables are great for your health. You must try to include them in your daily diet.
Now, let’s read some recipes you can prepare with the vegetable so you do not have to eat them boiled or the same repetitive recipes all the time.
Amazing Recipes for Vegetables
1. Beet Paratha (Beet Flatbread)
Blend the raw beet in a blender, then add flour as per requirement. Do not add water at first in the flour. Add 2 tbsp of olive oil, a little salt, and other spices.
Make a nice dough out of it, not too hard, not too runny, and cut in equal shape balls. Roll the balls and flatten it with the help of a rolling pin. Take a pan, heat it, brush some olive oil, and place the flatbread on the pan.
Fry it until it turns a little golden but do not over-fry or else it will become too crunchy to eat. Now, enjoy this red beet paratha or flatbread with sauce, buttermilk, or any chutney. Now, you know, Why vegetables are healthy for us.
2. Broccoli and Sweet Potato Soup
In this soup, you will get the goodness of both vegetables. Boil both of them till they become tender. Now, blend into a smooth paste. Heat a pan, add oil and cumin seeds, and add the broccoli and sweet potato paste when the aroma comes in.
Cook for some time until it reaches a thick creamy consistency, and adds salt to taste. And your broccoli sweet potato soup is ready to taste.
3. Spinach Cottage Cheese (Palak Paneer)
Boil the fresh leaves of spinach and then blend into a fine paste. Make a paste of onion, garlic, tomato, ginger, and other spices together.
Heat pan, add oil, and toss the cottage cheese in the oil. It removes the raw taste of cottage cheese. Then, add the spice paste to the PAN and fry on a medium flame till the onion leaves to water and the spices give a pleasant aroma.
Add turmeric, salt, and chili powder to taste and flavor. Then add cottage cheese to the spices and cook for some time. Then, add the spinach paste, mix them all, and cook for 5-7 minutes. Add water if it becomes too dry. But add water in a small amount.
Then, simmer it for some time on medium flame and cover the lid. When ready, add Garamond masala, ghee (clarified butter), and fresh cream. Serve hot with rice or flatbread.
So, in this entire article, you come to know Why vegetables are healthy for us. Check out these recipes and prepare them at home to maximize the vegetables’ advantage.
- Daniel, Carrie R., et al. “Intake of fiber and fiber-rich plant foods is associated with a lower risk of renal cell carcinoma in a large US cohort.” The American journal of clinical nutrition 97.5 (2013): 1036-1043. ↩︎
- Adebo, O. O., Dairo, D. M., Ndikom, C. M., & Adejumo, P. O. (2017). Knowledge and uptake of folic acid among pregnant women attending a secondary health facility in Nigeria. British Journal of Midwifery, 25(6), 358-364. ↩︎
- Soltani, Hoda, Nancy L. Keim, and Kevin D. Laugero. “Diet quality for sodium and vegetables mediate effects of whole food diets on 8-week changes in stress load.” Nutrients 10.11 (2018): 1606. ↩︎
- Rayner, Mike. “Vegetables and fruit are good for us so why don’t we eat more?.” British Journal of Nutrition 80.2 (1998): 119-120. ↩︎
Last Updated on by Namrata