Incredible effects of eating vegetables every day, says dietician: eat this, not that

Nutrition professionals always seem to have differing opinions, but there is one nutritional advice that we universally agree on: everyone should eat more vegetables. The foundation of any healthy eating plan starts with vegetables because they are high in nutrients, low in calories and numerous research shows that a diet rich in diets rich in vegetables helps prevent chronic diseases such as obesity, type 2 diabetes, disease. heart and metabolic syndrome.

Here are five amazing effects of eating vegetables every day. So, for even healthier advice, read the best juice No. 1 to drink every day.

leafy vegetable cabbage spinach

A diet rich in vegetables can lower blood pressure and reduce the risk of heart disease and stroke. Numerous researches show how a plant-based diet helps improve overall heart health. For example, one of the largest population-based studies reported that individuals who love leafy vegetables, such as lettuce, spinach, chard, and mustard, had a significantly lower risk of heart disease.

Furthermore, research from the Dietary Approaches to Stop Hypertension (DASH) study demonstrates this the nutrients found in vegetables, such as potassium and magnesium, help to significantly lower blood pressure, reducing the risk of heart attack and stroke. The DASH diet requires 4 to 5 servings of vegetables per day. One serving is 1 cup of raw vegetables or 1/2 cup cooked or 100% juice.

sliced ​​sweet potatoes

Vegetables literally feed your face. Vegetables are packed with nutrients that help keep skin healthy and reduce skin damage caused by UV rays. Some of the key skin-saving nutrients in vegetables include beta-carotene, vitamin C, and other antioxidant phytonutrients. Vegetables are some of the best sources of these beneficial nutrients.

A large observational study involving women between the ages of 40 and 74 found that eating foods rich in vitamin C and lower intakes of fat and sugar was associated with fewer wrinkles and a younger-looking which had a higher intake of fat and carbohydrates and a lower intake of vitamin C. Eating more servings each day of vegetables can help temper chronic inflammation which helps slow the aging process which accelerates the appearance of wrinkles and loss of collagen.

carrots on wood

Maintaining healthy eyesight also involves protecting your cops from the damaging effects of UV rays. The nutrients in vegetables that support eye health include vitamins A, C, carotenoids, and other phytonutrients that help maintain vision. Numerous studies show that lutein and zeaxanthin, the carotenoids found in many colorful vegetables and leafy greens, help reduce the risk of age-related macular degeneration and cataracts.

These nutrients filter out UV rays known to increase the risk of age-related macular degeneration (AMD) and cataracts. Age-related eye disease studies (AREDS) revealed that zinc, copper, vitamin C, E and beta-carotene, lutein and zeaxanthin reduced the risk of age-related deterioration in eye health by 25%. Cataracts and AMD are the leading causes of visual impairment and blindness in the United States. The risk increases dramatically after age 65.


Vegetables are one of the most fibrous food groups, and the fiber in vegetables helps improve the gut microbiome. Your microbiome, or trillions of bacteria in your gastrointestinal tract, plays a role in maintaining your immune system.

According to the Harvard School of Public Health, a high-fiber diet with lots of vegetables can support a healthy microbiome. Dietary fiber is broken down and fermented in the colon. This fermentation creates beneficial short-chain fatty acids that are produced.

While all vegetables are beneficial, some of the best for the gastrointestinal tract include onions, leeks, asparagus, Jerusalem artichokes, dandelions, and seaweed. These foods are particularly high in prebiotic fiber which helps feed the healthy bacteria in your gastrointestinal tract to help them multiply and thrive.


While dairy products are commonly promoted as the best solution for your bones, vegetables also provide bone-building nutrients and serve as a natural buffer for our body’s more acidic environment which essentially causes calcium to be excreted from the body. rather than keeping the bones strong. An acidic blood flow is the result of a diet rich in animal-based foods such as meat and poultry rather than a plant-based feeding pattern.

Leafy vegetables such as kale, bok choy, bok choy, cabbage, and turnip greens provide calcium, but they also contain potassium, folate, vitamin K, and magnesium that help the body get calcium into the bones. Several studies have reported an inverse association between vegetable consumption and fracture risk. In a literature review of five published studies, the authors concluded that a higher vegetable intake is associated with a reduced risk of hip fractures.

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