How Vegetable Intake Impacts Your Nutrition

Consuming vegetables in the right season regularly is very important for human health. We can easily say that vegetables have the nutrients that the body needs most, so we should consume enough of all kinds of vegetables. Although vegetables are rich sources of vitamins, minerals, and antioxidants, they are also among the foods rich in fiber. Vegetables will have more benefits for the body as they are rich in nutritional values, especially when consumed by the season.

What are the Benefits of Consuming Vegetables?

  • Since they are a rich source of fibre, they make the digestive system work healthier and easier. Fibre foods relieve constipation and help to lose weight as they provide a feeling of fullness for a longer time.
  • The reason why vegetables are among the heart-friendly foods is that they are rich in potassium and a powerful source of antioxidants.
  • Especially dark green leafy vegetables contain high levels of magnesium minerals. Thus balancing the level of cortisol, which is popularly known as the stress hormone.
  • Many vegetables are rich in B group vitamins. Among the benefits of B group vitamins, it is possible to mention that the risk of anxiety and depression is reduced.
  • Vitamin K facilitates blood clotting in cases of injury and prevents the formation of inflammation.
  • We can get folic acid, which is very beneficial for our brain health, from the healthiest and most abundant vegetables.
  • Thanks to vitamins E and C, which are abundant in vegetables, it protects the skin health and ages later.
  • Thanks to the iron, folic acid and vitamin B6 found in vegetables, you will have healthier, bushy and non-shedding hair.

Which Vegetable Is Good For Our Body?

  • In summer, winter and spring, different kinds of vegetables are produced and consumed in abundance. Vegetables differ in terms of vitamins and benefits according to the season.
  • Carrot prevents hair loss and renews the cells, so the hair has a healthier appearance.
  • Onion is a natural source of antibiotics and strengthens our immune system.
  • Artichoke helps in maintaining liver and gall bladder health.
  • Pumpkin makes the kidney work more efficiently and you have healthier hair as it renews the hair cells.
  • Parsley is very beneficial for bone and dental health.
  • Garlic prevents calcification in joints, delays ageing and is a natural source of antibiotics.
  • Lettuce is very beneficial for both skin health and nervous system health.
  • Cabbage is beneficial for stomach health and the digestive system.
  • Cauliflower regulates blood circulation, is good for heart diseases and lowers blood pressure.
  • Green beans help lower cholesterol and are a powerful source of antioxidants.
  • Leeks are diuretics.
  • Spinach is very beneficial for skin health and eye health. It is also known to have a restorative effect on the nervous system.

How to Cook Vegetables?

Knowing how to cook among the cooking types will preserve the nutritional value of the vegetables you will cook. No matter how we consume vegetables by cooking, they can be consumed in their raw form with the highest nutritional value. Methods such as steaming, and boiling in little water can be applied to cook the vegetables with minimum loss of nutritional value. Thanks to these methods, the loss of nutritional value is less than other vegetables that are cooked for a long time.

Recommendations for Increasing Vegetable Consumption

  • You can prepare bowls for your breakfasts that you can colour with tomatoes, cucumbers and other greens you like.
  • You can add plenty of green salads to your main and snacks.
  • You can consume it by squeezing lemon on vegetables such as cucumber, carrot and tomato while snacking.
  • You can consume fresh vegetables in a liquid form by passing them through a juicer.
  • You can prepare delicious smoothies with fresh vegetables and other healthy foods.
  • When preparing wrap-style meals, you can prefer vegetable leaves instead of carbohydrate-heavy foods.
  • You can consume it as a whole by adding vegetables to your soups, or you can consume it in a smooth form by passing it through a blender.
  • Instead of consuming the vegetables raw in your meals, you can prefer the steaming method and then you can add flavour to your vegetables with a small amount of oil and spices.
  • By adding vegetables to meals or pasta, you can both colour your meals and make them healthier.
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