Vegetables are the ultimate source of nutrition and protection from various diseases. Eating vegetables as part of our daily diet regimen provides us with the necessary vitamins, minerals, and phytochemicals that give us energy for our day to day activities. in addition to that, they also give us protection from many diseases. It is suggested that more than 50% of our daily consumption of food should contain vegetables and fruits.
“A huge body of scientific evidence suggests that a diet rich in vegetables helps us protect against a whole textbook of diseases including cancer and heart diseases, along with degenerative diseases like cataracts and Alzheimers,” Says nutritionist Fiona Hunter.
The advantage of vegetable consumption is that mostly they are fat-free and contain a lesser amount of calories. Moreover, nutrients found in vegetables help in neutralizing damaging effects of free radicals and inactivate carcinogens (substances that cause cancer), fibers help in controlling blood pressure, cholesterol levels and keep the digestive tract in good working order.
Vegetables- The ultimate source of nutrition and protection from diseases.
With the increase in lifestyle diseases all over the world, people are more inclined towards the beneficial aspects of food that can maintain health and fitness besides providing nutrition. Vegetables and fruits fulfill the requirement and are the ultimate source of nutrition and protection from various ailments.
The regulation of eating habits, like including vegetables and fruits in our diets plays, a key role in the management and control of various diseases. They also fulfill the body requirement of nutrition, to provide energy for overall activities in the body. The phytochemical compounds like- carotenoids, alkaloids, terpenoids, and phenolics found in vegetables and fruits are thought to have protective action towards many diseases.
Unhealthy eating habits increase the risk of diseases.
A diet that is characterized by increased intake of calories, sugar-added beverages, trans fats, animal proteins with reduced consumption of seasonal fruits and vegetables, and a sedentary lifestyle adds to the risk of getting diseases like- diabetes, obesity, and cardiovascular diseases. For more details about – How to reduce heart disease risk in diabetes? Please click on https://maansisurvivalaidfoundation.com/reduce-heart-disease-risk-in-diabetes/
The effects of unhealthy eating patterns and unhealthy lifestyles have a direct link with the occurrence of diseases like- diabetes, obesity, and metabolic syndrome ( The metabolic syndrome is a cluster of conditions that includes high blood pressure, high blood sugar levels, excess fat around the waist and abnormal cholesterol levels). Metabolic syndrome increases the risk of heart attack and stroke. For more details about – How high blood pressure impacts the health of a person? Please click on the link – https://maansisurvivalaidfoundation.com/how-high-blood-pressure-impact-health-of-a-person/
Healthy diets include:- plant-based food such as fruits and vegetables, cereals, legumes, and nuts. Replacing trans fats with ghee, olive oil, or canola oil. Using spices and herbs and adding fish or poultry in place of red meat in the diet. Studies show that a healthy diet besides providing nutrition is associated with many positive health outcomes like- reduced risk of many chronic illnesses, reduced overall mortality, and increased likelihood of healthy aging.
A few of the examples of vegetables being the ultimate source of nutrition and protection are as below:-
Peas:– They contain protein, dietary fibers, vitamin- K, C & A. They also provide us with Folates and Iron necessary for the body to manufacture red blood cells (R.B.C.). Peas provide many health benefits like:-
Eyes health- Peas are a rich source of carotenoids lutein and zeaxanthin. They help to protect eyes from chronic diseases as cataract and age-related muscular degeneration.
Digestive health– Peas contain coumestrol, which protects the stomach from cancer. Peas are rich in fiber that aids in digestion.
Immune health:- Peas contains antioxidants, which strengthens the immune system.
Spinach:– Contains phytonutrients (natural plant compounds), which help to combat free radical damage to cells in the body and reducing the incidence of heart diseases and cancers. It contains carotenoids ( beta carotene, lutein, and zeaxanthin) which possess anti-inflammatory and anti-cancerous properties. They play important role in maintaining eye health and muscular degeneration. Spinach has remarkable abilities to restore energy, increase vitality, and purifies the blood.
Cauliflower:– Contains rich fiber content that helps the body in maintaining healthy gut flora, helps the digestive process and relieves constipation. Cauliflower contains glucosinolates, which may help in the prevention of cancer. It helps prevent cells from damage and has antiviral, antibacterial, and anti-inflammatory properties. It provides nutrients like- vitamin- C, vitamin- K, calcium, iron, potassium, and magnesium.
Beetroot:– They are highly nourishing and provides glutamine which keeps the intestinal tract healthy. Beetroots are rich in vitamins, minerals, and antioxidants like- folate, manganese, potassium, iron, and vitamin-C. They are a rich source of inorganic nitrates that help in lowering blood pressure – a precursor to heart disease. The nitrates increase blood flow to the brain, improve cognitive function ( mental processes involved in the acquisition of knowledge, reasoning, and manipulation of information). It helps in reducing the risk of dementia Beetroots have anti-inflammatory properties. They strengthen stamina.
Sweet potato:- Contains a range of vitamins and minerals. also, contain vitamin-C, They are also called superfoods for being a rich source of beta-carotene, which keeps skin healthy. They are a rich source of vitamins- B, C, and D, calcium, iron, magnesium, phosphorus, potassium, and zinc.
Carotenoids present in sweet potatoes may help in lowering the risk of cancers. They are considered to be good for heart health as they lower the LDL (bad cholesterol) levels in the blood. Sweet potatoes are good for eye health as they contain a good amount of vitamin- A and beta carotene. Purple sweet potatoes possess anti-inflammatory properties they tend to reduce the growth of fat cells and thus helps in reducing weight.
Carrot:- They are packed with carotenoids antioxidants, which provide protection against colon, lung, and prostate cancer. They also give protection to the skin from free radicals, thus helping to slow down the aging process, improving skin tone, reducing the risk of cataracts and age-related muscular degeneration.
Carrots are highly nutritious. They are a rich source of beta carotene, biotin, fiber, vitamin-K1, B6, potassium, and antioxidants. Betacarotene is converted into vitamin-A by the body and is good for eye health. It is also important for growth, development, and the immune system. Biotin plays a vital role in fat and protein metabolism. Vitamin- K1 is good for bone health and plays a key role in blood coagulation. Potassium helps in controlling blood pressure. And vitamin- B6 plays important role in the conversion of food into energy.
Vegetables are the ultimate source of nutrition and protection as with the consumption of vegetables, we can lead a healthy, active, and disease-free life. The added advantage is – the consumption of vegetables helps our environment by reducing greenhouse gas emissions.
Wishing all to be in a healthy state.
(For awareness purpose only).
Blogger with 40+ years of experience in the healthcare industry. Both modern medicine and Ayurveda.