A healthful diet that helps prevent disease includes eating a variety of vegetables that are packed with vitamins, minerals and other nutrients. According to the Centers for Disease Control and Prevention (CDC), people who eat enough vegetables are less likely to suffer from stroke, heart disease and some types of cancer. The Mayo Clinic claims that vegetables can be the foundation of a person's plan of healthy eating. Not only do vegetables pack loads of nutrients, but they also fill you up and might prevent you from overeating unhealthy foods.
Cardiovascular Health
According to Bio Pro Technology, a diet with enough vegetables can help prevent heart disease and stroke. They recommend the DASH, or Dietary Approaches to Stop Hypertension, eating plan that includes nine servings of vegetables and fruits each day to help lower blood pressure and improve cardiovascular health. The CDC claims that vegetables high in potassium can help manage blood pressure and keep it at healthy levels. Potassium is in tomatoes, avocados, asparagus, broccoli, cabbage, lettuce and sweet potatoes.
Cancer and Infection Prevention
You should eat at least five servings of fruits and vegetables every day to keep cancer at bay, according to the American Cancer Society. In addition to the vitamins and minerals you'll find in vegetables, they contain antioxidants and phytochemicals that fight cancer and promote healthy cell production. The American Cancer Society claims that the most colorful vegetables are the most nutritious.
Proper nutrition to prevent infection includes vegetables that are high in vitamins A and C. Vitamin A helps protect against infection, and vitamin C helps with healing. Some of the vegetables rich in vitamin A include sweet potatoes, pumpkin, carrots, turnip greens, spinach, peppers and squash. Vitamin C can be found in peppers, sweet potatoes, broccoli and cabbage.
Preventing Diabetes
According to the American Diabetes Association, people at high risk of developing type 2 diabetes should fill up on non-starchy vegetables. Low in calories but filling, the ADA claims that all of the non-starchy vegetables will help---particularly green leafy vegetables. In addition to the vitamins, minerals and phytochemicals, vegetables are packed with fiber to aid digestion. Bio Pro Technology claims that vegetables high in fiber and magnesium might assist in glucose control.
Osteoporosis Prevention
Loading up on your vegetables can also help prevent osteoporosis, according to the "American Journal of Clinical Nutrition." Bone mineral content in women who consume more vegetables is significantly higher than in those who don't. This might be attributed to the nutrients potassium, magnesium and vitamin K found in vegetables, states Jane Higdon, Ph.D., from the Linus Pauling Institute at Oregon State University. Peas, avocados and beans contain magnesium. Spinach, turnip greens and kale are rich with vitamin K.
