You may not like fruits and vegetables, but you should consume them to maintain a healthy gut, prevent digestion problems, and decrease your risk of chronic diseases.
What are the benefits of having fruits and vegetables every day?
1. They are packed with nutrients: vitamins, fiber, and minerals.
Fruits and vegetables contain some of the essential nutrients lacked for your overall health. According to the USDA Dietary Guidelines recommendation, adults need to eat three servings of vegetables and two servings of fruit per day.
Fruits and vegetables are sources of:
- Vitamin A (beta-carotene): To help keep your eyes and skin healthy, including assisting you in protecting against infections.
- Calcium: Which is imperative for healthy bones and teeth.
- Magnesium: This is essential for healthy bones, heart health, including muscle function and bone strength.
- Fiber: Help maintain healthy blood pressure, reduce blood cholesterol, lower risk of heart disease, reduce constipation and aid weight loss
- Vitamin C: Helps repair all your body tissues, heal cuts and wounds, increase the immune system, including keeping your teeth and gums healthy.
- Phosphorous: Help maintain your regular heartbeat, keep your bones strong and healthy including repair tissue and cells
- Folate: Help lessen a woman’s risk of having a child with a defect.
- Iron: Good for the normal functioning of all cells and promote healthy blood function.
- Potassium: Vital to maintaining healthy blood pressure.
- Sodium: Required to help maintain fluid, blood volume, and body normal cell function.
- Vitamins E: Help promote wound healing and keep the skin well moisturized
What does a lack of vegetables and fruits cause? Consuming small amounts of vegetables and fruits can lead to vitamin and mineral deficiencies, although you could get a lot of nutrients from other foods. But fruits and vegetables contain a higher amount of nutrients.
2. Essential for proper bowel function and digestion
Fruits and vegetables contain cellulose, which increases your stool’s bulk, promotes proper movement through your digestive tract, and feeding your good bacteria in your gut.
Without eating fruits and vegetables daily, you are more prone to digestive problems such as bloating, gas, abdominal pain, constipation, and cramping. Besides, fruits and vegetables contain fiber, which helps to prevent constipation, stimulates your digestive tract muscles to maintain to avoid diverticula, including hemorrhoids.
Studies show that eat of fruits and vegetables decreases inflammation in your colon. Therefore reduces the risk of developing colon cancer.
3. Promote weight loss
Fruits and vegetables are packed with a variety of nutrients and phytochemicals that can help you with weight management. They are generally very low in calories and high in fiber, which may aid you in losing weight.
Besides, if you do not consume fruits and vegetables daily, you will likely eat foods that are higher in fat and calories. Researchers found that overweight and obesity are caused by eating fewer servings of fruits and vegetables. Therefore consume more fruits and vegetables daily to lose and manage your weight.
4. Reduce your risk of cancer
Antioxidants such as vitamin C, vitamin E, including carotenoids, can reduce your risk of cancer by protecting your healthy cells from free radicals. According to the American Institute for Cancer Research (AICR), a diet full of fruits and vegetables can lessen your risk of dying from any cancer.
Beta-carotene, which is found in some fruits and vegetables, can protect against cell damage and are linked with lower rates of cancer.” Besides, consuming too much fat and sugar is associated with cancer, so replacing your unhealthy foods with a diet plentiful in fruits and vegetables to reduce your probability of developing the cancer disease.
5. Lower your risk of diabetes.
Vegetables and fruit should be a primary component of your diet if you have type 2 diabetes.
Overweight or obese is associated with type 2 diabetes. You increase your diabetes possibility when you consume more high-calorie foods instead of vegetables and fruits.
Studies have shown that increasing your fruit and vegetable consumption can secondhand reduce your risk of developing type 2 diabetes. “Also, if you already have diabetes, you can worsen your condition by not eating fruits and vegetables.
Substituting your eating of fast food with Low-glycemic vegetables like dark green greens, tomatoes, carrots, broccoli, cauliflower, spinach, eggplant, green beans, and fruits to help regulate your blood glucose levels and protect you against diabetes.
6. Help to lower your blood pressure
A diet that can better help control your blood pressure most be rich in magnesium, potassium, fiber, nitric oxide, calcium, and lower in sodium. And fruits and vegetables are rich in all those nutrients.
A diet high in salt and low in fruits and vegetables will raise your blood pressure. Studies on a dietary plan to prevent hypertension have shown that consuming foods rich in fruits and vegetables can lower blood pressure. In people who already have hypertension, a healthy diet of fruits and vegetables can lower blood pressure, just like drugs.
Reduce your salt intake, processed foods, sugary snack foods, and increase your fruits and vegetables consuming to lowering your blood pressure.
7. Help lower your risk of heart disease
How do vegetables and fruits prevent heart disease? Vegetables and fruits are low in calories and rich in potassium and dietary fiber, which shows to aid lower cholesterol, lowering blood pressure, and improve blood vessel function, in turn, reduce your risk of heart attack and stroke.
Additionally, fruits and vegetables do not contain cholesterol, and studies show that they have great potential in preventing and controlling cardiovascular diseases.
According to Harvard Medical School Publishing, people who eat servings of fruits and vegetables daily have a lower chance of heart attack and stroke. Eat foods like apples, oranges, pears, and any other citrus fruits, sweet potatoes, green leafy vegetables, or cruciferous vegetables (broccoli, cauliflower, and cabbage), or green and yellow vegetables (green beans, peppers, and carrots).
Consuming fruits and vegetables every day provides you with the needed nutrients for your body’s health and maintenance.