What Are 10 Benefits of Eating Vegetables? Servings Chart, Tips

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Here are 10 health benefits of eating vegetables in your daily diet, which include providing proper nutrition, improving digestion, and preventing chronic diseases.

Vegetables are not always the most popular thing on one’s plate. Most people find consuming vegetables a chore due to their taste and texture. However, you should include veggies in your everyday diet to get sufficient nutrients and fiber.

The addition of vegetables as a part of healthy eating patterns can lower the risk of some chronic diseases, including:

• Heart disease
• Type II diabetes
• Stroke
• Cancers
• Hyperlipidemia

10 health benefits of eating vegetables

1. Improves digestive health: Vegetables aim to improve your overall digestive health by providing sufficient dietary fiber, which is a type of indigestible carbohydrate that helps to pass food through the digestive system.
2. Aids in weight loss: Studies have shown that people who eat more fruits and vegetables are more likely to lose weight. Soy and cauliflowers are effective for weight loss, whereas potatoes and corn are linked to weight gain.
3. Reduces the risk of developing kidney stones: Vegetables rich in potassium prevent the formation of kidney stones. However, people with kidney stones should limit the consumption of foods high in oxalate.
4. Improve blood pressure: Potassium-rich veggies, such as beets and spinach, can help reduce the damage of a high-sodium diet, effectively lowering your blood pressure.
5. Help your eyes: Two carotenoids, lutein and zeaxanthin, found in veggies, such as basil, corn, spinach, red peppers, and broccoli, help reduce the risk of age-related macular degeneration (AMD).
6. Reduce your risk of cancer: Nearly all vegetables are full of cancer-fighting antioxidants that may reduce your risk of certain types of cancers. These veggies include cruciferous vegetables, like brussels sprouts and cauliflower.
7. Boost your immune system: Vitamin C is a key nutrient that is found in many different vegetables. This vitamin helps boost your immune system and keep your immunity strong.
8. Keep your brain young: Leafy greens are full of antioxidants and folate that help reduce your risk of developing Alzheimer’s disease and dementia.
9. Improve your skin: Lycopene found in tomatoes can help protect your skin from sunburn. Additionally, avocados and kale can keep your skin more elastic.
10. Provides essential nutrients: (see chart below)

Table 1. Various nutrients provided by the vegetables and their uses in the body Nutrients Function in the body Folate

• Produces new red blood cells
• Reduces the risk of cancer and depression in children

Copper

• Helps produce energy
• Facilitates iron uptake in the intestine

Magnesium

• Required for the synthesis of DNA and act as an antioxidant

Zinc

• Aids in cell division, immunity, and wound healing

Phosphorous

• Helps build and repair bones and teeth
• Helps nerve contract
• Makes muscle contract

Selenium

• Prevent oxidative damage to the cells

Potassium

• Maintains healthy blood pressure

Vitamins A, C, E, and K

• Protect the eyes and skin and keep them healthy
• Accelerates the process of healing cuts and wounds
• Helps absorb iron
• Keeps teeth and gums healthy

How many servings of vegetables are recommended?

The portion size for vegetables varies with age.

Table 2. The recommended servings of vegetables for each age group Age group Age Quantity to be taken Toddlers

12 to 23 months
? to 1 cup

Children

2 to 4 years
1 to 2 cups

5 to 8 years
1½ to 2½ cups

Girls

9 to 13 years
1½ to 3 cups

14 to 18 years
2½ to 3 cups

Boys

9 to 13 years
2½ to 4 cups

14 to 18 years
2½ to 3 cups

Women

19 to 30 years
2½ to 3 cups

31 to 59 years
2 to 3 cups

60 years and older
2 to 3 cups

Men

19 to 30 years
3 to 4 cups

31 to 59 years
3 to 4 cups

60 years and older
2½ to 3½ cups

QUESTION

According to the USDA, there is no difference between a “portion” and a “serving.”
See Answer

How can you include vegetables in your diet?

You can try raw, cooked, grilled, steamed, roasted, and stir-fried versions of vegetables to get maximum nutrients.

5 effective ways to include vegetables in your diet

1. Make a salad with kale, cabbage, and Brussel sprouts, and add a dash of apple cider vinegar for flavor.
2. Substitute meat and cheese in your sandwich, wrap, or burritos with vegetables, such as grilled broccoli, aubergine, carrots, or mushrooms.
3. Add vegetables to your noodles, pasta, or soups.
4. Make vegetable curry or stir-fry the veggies.
5. Roast your tomatoes in the oven with olive oil, parmesan cheese, and basil for a delicious snack.

How can you include vegetables for weight loss?

Weight management requires calorie reduction, and substitution is the key. You need to substitute one or two items, such as bread, cheese, or red meat with low-calorie vegetables to achieve your weight loss goal.

Here are some tips to help you incorporate vegetables into your diet for weight loss:

• Try steaming your vegetables and have them with pita bread
• Use low-calorie or low-fat dressings and use herbs and spices to add flavor rather than cheese
• Avoid deep-frying, high-fat dressings, or sauces in your meals
• Use frozen vegetables that are free of added sugar, syrup, cream sauces, or other high-calorie ingredients
• Control your portion size
• Replace a part of high-calorie foods with low-calorie vegetables
  • (For example, you can substitute vegetables, such as lettuce, tomatoes, cucumbers, or onions for two ounces of the cheese and meat, in your sandwich, wrap, or burrito.)