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Eating healthy requires consuming more deeply colored veggies to obtain the maximum amount of health benefits. Here are the veggies you should eat every day.
The Dietary Guidelines for Americans recommend people to have about two and a half cups of vegetables per day.
Vegetables are high in fiber and nutrients while low in fats, sugars, total calories, and cholesterol. Vary your veggie intake according to your dietary needs to keep meals and snacks interesting and beneficial.
Deeply colored vegetables have the highest concentrations of:
These include all plant foods that are dark green, deep red, purple, or bright orange or yellow.
Healthy eating means consuming more dark green vegetables, such as broccoli, spinach, and other dark leafy greens. Include more red or orange vegetables, such as carrots, tomatoes, sweet potatoes, and legumes, in your diet (dry beans and peas).
1 ½ cups/week
- Bok choy
- Broccoli
- Collard greens
- Dark green leafy lettuce
- Kale
- Collards
- Mustard greens
- Romaine lettuce
- Spinach
- Turnip greens
- Green herbs
5 ½ cups/week
- Tomato
- Carrots
- Sweet potatoes
- Red peppers
- Winter squash
- Pumpkin
1 ½ cups/week
- Kidney and black beans
- Lentils
- Chickpeas
- Lima beans
- Split peas
- Edamame
5 cups/week
- Corn
- Plantains
- Green peas
- Lima beans (green)
- Potatoes
4 cups/week
- Artichokes
- Asparagus
- Bean sprouts
- Beets
- Brussels sprouts
- Cabbage
- Cauliflower
- Celery
- Cucumbers
- Eggplant
- Green beans
- Green or red peppers Iceberg (head) lettuce Mushrooms
- Okra
- Onions
- Parsnips
- Turnips
- Wax beans
- Zucchini
Why are vegetables important?
Vegetables are a rich source of dietary fiber, micronutrients, and phytonutrients (nutrients found naturally in plants) that help your body stay healthy.
- They are low in carbs compared with many other foods, so eating them daily can help prevent excessive weight gain.
- They may aid in the prevention of chronic diseases such as heart disease, stroke, and certain types of cancer.
Different vegetables can help the body in different ways, so eat a variety of colors, as shown in the table above.
The following are some of the most common health benefits of eating vegetables daily:
- Vitamin A:
- Keeps the eyes and skin healthy and aids in the prevention of infections
- Examples include bright orange vegetables
- Vitamin C:
- Vitamin E:
- Aids in the absorption of vitamin A and essential fatty acids because of cell oxidation
- Examples include bright orange vegetables and dark green vegetables
- Potassium:
- May aid in the maintenance of healthy blood pressure
- Examples may include dry beans and peas
- Folate (folic acid):
- Aids in the formation of red blood cells and is essential during pregnancy to lower a woman's risk of having a baby with a spinal cord or brain defect
- Examples include dry beans and peas and bright orange vegetables
- Dietary fiber:
- Aids in the reduction of blood cholesterol levels
- May reduce the risk of heart disease
- Aids in the reduction of constipation
- Aids in providing a feeling of fullness while consuming fewer calories
- Helps build gut immunity
- Phytochemicals:
- Antioxidants, detoxifiers, immune boosters, and anti-inflammatories all help protect against illnesses
- May have a role in cellular repair and regeneration
- Beta carotene:
- A powerhouse nutrient that improves eyesight and promotes immune system health
- Examples include red peppers, carrots, and tomatoes
The food guide of the U.S. Department of Agriculture demonstrates that healthy eating requires adhering to all the food groups. Raw, cooked, fresh, frozen, canned, and dried veggies fall in this category. They can be eaten whole, chopped up, mashed, or juiced to make 100 percent vegetable juice.
What are the pros and cons of consuming vegetarian and vegan diets?
Extensive research on the nutritional sufficiency of vegetarian diets has revealed that a well-planned vegetarian or vegan diet can include all nutrients required for optimum health; however, little is known about vegetarian and vegan health in the long run.
Health benefits
- Help you lose weight
- Provide cardiovascular benefits, such as lower cholesterol and blood pressure, and a low risk of stroke
- Reduce your risk of diabetes
- Enhance your ability to manage type II diabetes
- Lower the risk of cancer
- Improve your bowel function
Vegetarians and vegans had 12 percent fewer deaths over six years, according to the findings.
Side effects
- Any diet that excludes specific foods runs the risk of leaving you deficient in essential nutrients. These diets may deplete vitamin B12 and omega-3 fatty acids, necessitating supplementation.
What can vegans eat for protein?
If vegans plan carefully, they can meet their protein intake needs entirely from plant-based sources. A well-balanced vegan diet rich in vegetables, fruits, grains, legumes, nuts, and seeds will provide plenty of protein for an average person.
Protein consumption should be limited to 0.8 g/kg of body weight. Some experts, however, suggest a slightly higher amount for plant-based eaters (up to 1 gram/kg body weight).
The following are the most effective combinations for producing complete vegetable proteins:
- Edamame, tempeh, tofu, chia seeds, hemp seeds, and quinoa
- Grains and legumes
- Legumes containing nuts and/or seeds
- Combination of animal dairy products (eggs, milk, and other products) and any vegetable protein
Well-planned vegan and/or vegetarian diets are safe for people of all ages, including newborns, children, teenagers, and pregnant women.