HEALTH BENEFITS OF VEGETABLES

 

 

 

People who eat fruit and vegetables as part of their daily diet have a reduced risk of many chronic diseases. USDA's MyPlate encourages making half your plate fruits and vegetables.

 

Vegetables are important part of healthy eating and provide a source of many nutrients, including potassium, fiber, folate (folic acid) and vitamins A, E and C. Options like broccoli, spinach, tomatoes and garlic provide additional benefits, making them a superfood!

 

Potassium may help to maintain healthy blood pressure. Dietary fiber from vegetables helps reduce blood cholesterol levels and may lower risk of heart disease.

 

Folate (folic acid) helps the body form healthy red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy need adequate folate to reduce the risk of neural tube defects and spina bifida during fetal development.

Eating Vegetables Provides Health Benefits

• The nutrients in vegetables are vital for health and maintenance of your body.
• Eating a diet rich in vegetables may reduce risk for stroke, cancer, heart diseases and type-2 diabetes.
• One to four cups of vegetables are recommended each day, depending on how many calories you need. 

 

 

 

When it comes to great-tasting nutrition, broccoli is an all-star food with many health benefits. While low in calories, broccoli is rich in essential vitamins and minerals, in addition to fiber.

Broccoli belongs to a family of vegetables called cruciferous vegetables and its close relatives include brussel sprouts, cauliflower, and cabbage. Broccoli contains sulforophane, a sulfur-containing compound present in cruciferous vegetables. Researchers are studying the anti-cancer properties of sulforophane and have come to some interesting conclusions, although more research is needed. 

As if that's not enough, a cup of cooked broccoli offers as much vitamin C as an orange, and is a good source of beta-carotene. Broccoli contains vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc too. It also provides fiber and is low in calories.

Broccoli Nutrients

Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium, fiber. 

 

Vitamin K – essential for the functioning of many proteins involved in blood clotting

 

Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.

 

Fiber – diets high in fiber promote digestive health. A high fiber intake can also help lower cholesterol.

 

Potassium – a mineral and electrolyte that is essential for the function of nerves and heart contraction.

 

Folate – is necessary for the production and maintenance of new cells in the body.

 

Cooking with Broccoli

Cooking methods can impact the nutrient content and health benefits of broccoli. Boiling can leach up to 90% of the valuable nutrients from broccoli, while steaming, roasting, stir-frying, and microwaving tends to preserve the nutrients.

History of Broccoli

Broccoli was developed from wild cabbage during Roman times, and was enjoyed immensely by the Romans. Broccoli was introduced to the United States during colonial times, but did not gain popularity until the 1920’s.

 

 

 

Health Benefits of Spinach

 

This green, leafy vegetable contains nutrients that promote healthy vision, like lutein and zeaxanthin, carotenoid pigments that accumulate in the retina of the eye. Lutein and zeaxanthin are capable of absorbing blue light and can prevent a considerable amount of blue light from reaching structures of the eye involved in vision¹. 

Lutein and zeaxanthin may therefore protect the eye from light-induced oxidative damage, which is thought to play a role in the development of age-related macular degeneration. Lutein and zeaxanthin act as antioxidants and can neutralize free radicals, further reducing oxidative damage to the eye. The dietary intake of lutein and zeaxanthin has been shown to be positively associated with the level of these carotenoids in the retina. The higher the levels of these carotenoids in the retina the lower the incidence of age-related macular degeneration². 

 

Spinach is also a great source of vitamins A and K and a good source of folate. Vitamin A performs essential functions in normal vision, and deficiency leads to a condition called “night blindness,” in which the eye fails to adapt to less light. Vitamin A is also involved in regulation of gene expression, production of red blood cells, and normal functioning of the immune system. Folate helps enzymes involved in metabolism to function. Vitamin K is essential for the functioning of many proteins involved in blood clotting.

 

Ways to Enjoy Spinach

• Toss steamed spinach with fresh lemon juice, olive oil and pressed garlic. Sprinkle with some Parmesan cheese.
• Add layers of steamed spinach to homemade lasagna.
• Mix cooked spinach with pine nuts.
• Fresh spinach salads can be an easy meal or great as a side dish.