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Why Vegetables are good for you?


The healthy source of energy, all the time are on natural foods like a vegetables.  Eating vegetables provides health benefits, people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.

High Nutrition, Low Calories

Anyone who reads this blog regularly knows I’m not a big fan of the calorie concept (see: When it Comes to Weight Loss, Forget Calories), but calories are useful when talking about certain food concepts and understanding the goodness of vegetables is one of those times.

There are many ways to measure the value of the food you are eating. Measuring food by weight and nutrients is called a Nutrient Adequacy Score and is a common way to measure the quality of food, but it is very inaccurate. You can also measure the quality of food by calorie (called a Nutrient Density Score): how many nutrients food supplies per calorie. The Nutrient Density Score is much more accurate.

When you compare the nutritional value of foods by calories you see that nothing stacks up to vegetables.

When you calculate the Nutrient Density of Foods then foods such as kale, spinach, Brussels sprouts score really high (you get a lot of nutrients per calorie) and foods like grains, beans, and even meats are much lower (not many nutrient per calorie).

There are many different nutrient density scoring charts, but the most user-friendly is Dr. Joel Furhman’s (see ANDI Scoring System). Using this system show you that there is nothing as good for you to eat as fruits and vegetables.

You might be shunning vegetables for their taste or cost, but take a closer look. Vegetables may seem expensive, but they provide the best nutrient per calorie of almost any food[i]

Anti-Everything

Vegetables are the anti-everything food (anti-cancer, anti-heart disease…) There are no better fighters of disease to put in your mouth than fruits and vegetables. Let’s take a look.

Anticancer

Eating more veggies protects against cancer of the stomach and pancreas as well as colorectal, prostate, and bladder cancers. Even lung cancer risk is lower for smokers who eat their veggies.
For women, cancers of the cervix, ovary, and breast, and endometrium are all lower when they consume more vegetables.
Women who consume a large amount of fiber are at lower risk for breast cancer in women (fiber “sweeps” cholesterol and bad estrogens out of the body).
Clinical trials are ongoing with many individual fruits and vegetables:
Cruciferous vegetables (such as cabbage and broccoli).
Allium vegetables (such as garlic and onion).
Tomatoes.
Berries.
Compounds found in vegetables are also being tested:  lycopene (from tomatoes), sulforaphane (from asparagus), brassinin, (from cruciferous vegetables), indole-3-carbinol (from broccoli), and resveratrol (from grapes and peanuts).
John Hopkins School Of Medicine has been studying the benefits of Brassica vegetables for over 20 years.
High vegetable consumption reduces your risk of high blood pressure.
A high-fiber diet lowers cholesterol,
You also reduce your overall risk of heart disease when you eat your veggies.
Consumption of fruits and vegetables—particularly leafy green vegetables and vitamin C-rich fruits—appears to have a protective effect against coronary heart disease.
Eating more vegetables helps you to lose weight; scientific research has shown that eating more fiber does help to lower your weight.

Heart Disease

High vegetable consumption reduces your risk of high blood pressure.
A high-fiber diet lowers cholesterol,
You also reduce your overall risk of heart disease when you eat fruits and veggies.
Consumption vegetables—particularly leafy green vegetables—appears to have a protective effect against coronary heart disease.

Weight Loss

Eating more vegetables helps you to lose weight; scientific research has shown that eating more fiber does help to lower your weight.

Other Diseases

The risk for Alzheimer’s, diabetes, and many other diseases is lower with higher vegetable consumption.

Vegetables are Good For You

There is no doubt that vegetables and fruits are good for you, the research above is only a tiny bit of what is out there. You should try to make vegetables as much of your diet as possible. You can feed your body what it needs by making sure every meal has some sort of vegetable.



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