Experts explain how consuming this type of food benefits the body
Vegetables are a food category that includes plants grown for their edible fruits, seeds, roots, tubers, bulbs, or leaves. Common examples include carrots, rich in beta-carotene and vitamin A, broccoli, which provides a variety of nutrients like vitamin C and fiber, and zucchini, a light and versatile option.
Vegetables are an essential part of a balanced diet and contain essential substances for the body, such as vitamins, minerals and fibre. The World Health Organization (WHO) recommends the daily consumption of at least 400 g of fruit, vegetables and greens so that the body can absorb all the nutrients it needs. And the recommendation is not in vain, since, based on scientific evidence, the consumption of these foods offers numerous benefits, including:
1. Promote digestive health
The fiber present in vegetables helps digestion, prevents constipation and keeps the intestine healthy. Furthermore, according to nutritionist Fernanda Sobral, it helps strengthen the immune system, “as it stimulates the growth of beneficial cells of the intestinal flora, preventing the growth of harmful microorganisms”.
2. Reduce the risk of chronic diseases
Regular consumption of vegetables has been linked to a lower risk of heart disease, type 2 diabetes and some types of cancer. This is because these foods have an antioxidant action, which protects cells from free radicals, ensuring the maintenance of the immune system.
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3. Increases satiety
Thanks to its high content of fibers, vegetables can help increase the sense of satiety, helping in weight control and, consequently, in the weight loss process. To do this, you can consume them before meals or as a snack during the day.
“The fibers present in foods help maintain the balance of the body. They absorb excess and help eliminate toxins. They prevent constipation and intestine-related diseases, help lose weight and prevent cardiovascular diseases,” he explains Fernanda Sobral.
4. Improves the appearance of the skin
Antioxidants found in vegetables can help fight damage caused by free radicals, promoting healthy, glowing skin. “Less inflammatory diets reduce the degradation of collagen, a protein that keeps our skin firmer. We recommend fruits rich in antioxidants, vegetables, legumes and proteins”, explains Dr. Ana Maria Pellegrini, dermatologist member of the Brazilian Society of Dermatology.
5. Check your blood sugar
Vegetables are generally low in content sugar and have a high fiber content, which helps slow the absorption of sugar into the blood, preventing glucose spikes after meals. This can be especially helpful for people with diabetes. However, it is important to monitor your total carbohydrate intake and follow your doctor’s or nutritionist’s individual recommendations.
6. Lower cholesterol
The soluble fiber found in vegetables is also helpful in controlling cholesterol, as it binds to the digestive tract, helping to remove LDL (bad cholesterol) from the body before it is absorbed into the bloodstream. Additionally, vegetables are naturally low in saturated fat and contain no cholesterol, which is beneficial for cardiovascular health.
“A quality diet goes beyond culinary or aesthetic pleasure. It is a factor that has a huge impact on the health of the human body. It is not surprising that the vast majority of treatments aimed at reducing LDL are intrinsically linked to a balanced dietary program,” emphasizes Dr. Julia Machline Carrion, head of medical affairs at epHealth.
7. They give energy for training
Thanks to its high content of carbohydrates, vegetables help provide energy for physical activity. They are also rich in minerals and vitamins B, C and E complexes, which play an important role in the body’s energy metabolism, helping to convert food nutrients into usable energy.
8. Improves brain health
To carry out its functions efficiently, the brain needs, in addition to stimulation, a healthy diet, since nutrients from ingested components are necessary for the body’s cells to function better. “Some nutrients such as omega 3, flavonoids, choline, B vitamins and vitamin D exert protective and repairing functions on neurological cells”, concludes nutritionist Gabriela Mendes Taveiros.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
