Sylvie Tremblay, MSc. Sylvie Tremblay holds a Master of Science in molecular and cellular biology, and has years of experience as a cancer researcher and geneticist. Lindsay Boyers. Lindsay Boyers is a holistic nutritionist with a Bachelor's degree in food and nutrition and a certificate in holistic nutrition consulting. She has a background in functional nutrition and is currently studying for her RD exam. In addition to contributing to Livestrong. Not eating vegetables is not good for your health.
Video of the Day. Tip If you eat no vegetables or your diet is lacking in them, you may set yourself up for an increased risk of nutrient deficiencies, weight gain and chronic diseases, like heart disease and cancer. Increased Risk of Chronic Disease. Possible Bowel Troubles. Potential Nutrient Deficiencies. Irregular heartbeat Difficulties with proper muscle contraction Disruptions in nerve signaling High blood pressure Dehydration and electrolyte imbalance.
Weight Management Issues. How to Get More Veggies. If you're only eating crap, it's possible you could develop a specific deficiency with side effects that taste worse than kale—for instance, a lack of iron can trigger hair loss, and people low on Vitamin B might notice dry skin or those asinine little cracks in the corner of the mouth.
If he's a hard bargainer, tell him he can make up for some of his low veggie intake by adding more fruit to his diet which will remedy that constipation and whole grains.
It's pretty easy to mask the taste of greens by throwing some spinach or kale into a blended fruit smoothie, too. Popping a multivitamin might help pick up some of his slack, but he should still visit the doc for a blood test yearly to check for deficiencies, Fear says. Sign In Create Account. They are also the nutrients most closely linked to prevention of certain diseases.
Carotenonids and flavonoids are the two of the largest groups of phytonutrients, and there is no food group that provides them in amounts as plentiful as vegetables.
The phytonutrients in cruciferous vegetables like broccoli, and in root vegetables like onions and garlic, are unique when it comes to decreased risk of certain cancers, and some of these phytonutrients simply cannot be found in other food groups.
Finally is the amazing digestive benefits that come from the high-fiber content of vegetables. Dietary fiber is critical for our health, not only on a daily basis, but on a meal-by-meal and snack-by-snack basis as well. Food cannot move through our digestive tract in a healthy way unless it is fiber-rich.
And, vegetables are some of the very richest sources of fiber that exist. Vegetables contain cellulose, which increases stool weight, eases passage, and reduces transit time. In addition, they contain fiber, which helps to alleviate or prevent constipation, stimulates the GI track muscles so they retain their strength and resist bulging out into pouches called diverticula, and reduces pressure on the lower bowel, making it less likely for rectal veins to swell which causes hemorrhoids.
A study from Harvard Medical School showed that a diet high in dietary fiber, which veggies provide, reduces the risk for diverticular disease. According to the American Institute for Cancer Research AICR , no one food can protect you against cancer, but a diet filled with plant-based foods can help lower your cancer risk.
Antioxidants such as vitamin E, vitamin C, and carotenoids may reduce cancer risks by protecting healthy cells from free radicals. Carotenoids pigments including beta-carotene , which can be found in spinach, other dark leafy greens, deep orange fruits, sweet potatoes, squash, and carrots may protect against cellular damage and have been associated with lower rates of cancer.
Some studies, including a report from the World Cancer Research Fund and the AICR, have also shown specific vitamins to prevent specific kinds of cancers. Sorry to those who are relying on their nutrients in powder or pill form. Some studies suggest that there is a relationship between diet and mood and diets low in fruits and vegetables are associated with higher risk for depression. The best vegetable sources of potassium include dark leafy greens, like spinach and swiss chard, and sweet potatoes.
Just make sure to drink enough water while you increase your daily fiber intake," says Ansari. It also plays a role in the body's stress response system, and deficiency is associated with higher stress and anxiety," says Martin. Veggies, especially dark leafy greens like spinach, are one of the best sources of magnesium.
So, not getting enough veggies in your diet could certainly cause low blood levels of this mineral. Consuming highly processed foods can put extra work on the body and cause drained energy, not to mention foods high in simple sugars may cause spikes and drops in energy levels," says Ansari.
Carrots are rich in vitamin A , and if you don't get enough of it in your diet, your vision can be impaired and it may manifest itself as night blindness or worse," says Michalczyk. Vitamin A is found in yellow and orange-hued vegetables as well as dark leafy greens, so making sure you get enough of these veggies in your diet is crucial when it comes to protecting your peepers.
They're also an excellent source of fiber, which helps fill you up without filling you out," says Martin. If you didn't know, research has found that fresh and frozen veggies are equally healthy , so either of those options are worthwhile solutions to eating more vegetables.
0コメント