When you were told as a child to eat your vegetables, it wasn't only to keep from wasting food. Vegetables are an essential part of a nutritious diet due to their vitamin and mineral content. Failure to consume vegetables on a regular basis may lead to serious health complications.
Anemia
Certain types of anemia, such as vitamin-deficiency anemia, may result when not you do not consume enough vitamins and minerals such as vitamin C, iron and folic acid --- which are available in many vegetables. Chickpeas, lentils and green peas contain iron, while spinach and many other leafy green vegetables contain iron and folic acid. Brussels sprouts, tomatoes, potatoes and cabbage provide essential vitamin C.
Oral Health
Calcium helps promote healthy teeth and many vegetables are a good source of calcium. A cup of amaranth leaves provides 276 milligrams of calcium, while a cup of bok choy contains 158 mg, a cup of butternut squash provides 84 mg and a cup of okra contains 123 mg, according to the Health Alternatives 2000 website. The high water content of vegetables, meanwhile, helps to keep your mouth moist to prevent the growth of bacteria on your teeth, the Fruits & Veggies More Matters website adds. Snacking on vegetables also helps deter you from consuming sugary snacks that may lead to tooth decay.
Overweight and Obesity
People who choose less-healthy food alternatives are prone to becoming overweight and obese. Most vegetables are low in saturated fats and calories and contain vitamins and minerals that aid in healthy metabolism and digestion. Snacking on fresh vegetables that are low in calories and full of fiber rather than the empty calories in many nutritionally lacking snacks can keep you feeling full for longer periods.
Disease Prevention
Consuming a diet rich in vegetables may help prevent many dangerous and potentially fatal diseases and conditions. The U.S. Department of Agriculture reports that eating vegetables regularly may help prevent strokes, cardiovascular disease, coronary heart disease, kidney stones, bone loss and the development of type 2 diabetes. The agency also notes that regular vegetable consumption could help protect you from certain cancers such as colon, stomach and mouth cancers.
References
- National Heart, Lung and Blood Institute: How is Anemia Treated?
- Fruits & Veggies More Matters: About the Buzz: Fruits and Vegetables Promote Strong Teeth and Gums?
- U.S. Department of Agriculture; MyPyramid: Why is it Important to Eat Vegetables?; Feb. 9, 2011
- Health Alternatives 2000: Vegetables Chart
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