Celebrate National Eat Your Vegetables Day!

Vegetables are an essential part of a healthy diet, offering a wide array of health benefits. They are nutrient-dense, meaning they pack a significant nutritional punch in every bite.

Vegetables are an excellent source of complex carbohydrates, fiber, vitamins, and minerals. They are also rich in antioxidants and phytochemicals, which contribute to overall health. Complex carbohydrates in vegetables digest slowly, helping to prevent rapid spikes in blood sugar. A diet high in fiber can reduce the risk of cardiovascular disease and type 2 diabetes.

Besides being incredibly good for you, vegetables are delicious too! However, meeting the recommended daily intake can sometimes be challenging. Fortunately, there are plenty of tips and tricks to help you incorporate more vegetables into your diet.

Today, on National Eat Your Vegetables Day, take the opportunity to enjoy more veggies and reap the numerous health benefits they offer!

Vegetables for Your Health

Generally, vitamins and minerals are important for the growth, development, and maintenance of health, while keeping bodily functions running smoothly.

Vitamin A helps maintain eye and skin health, as well as protect against infections. Sources of vitamin A include carrots, collard greens, and pumpkins.

Vitamin C aids in wound healing and keeps gums and teeth healthy. It can be found in red and green peppers and Brussels sprouts.

Folate is found in asparagus, peas, and dark leafy vegetables, such as spinach. Adequate amounts of folate can help form red blood cells and prevent neural tube defects in unborn babies.

Potassium-rich diets may lower blood pressure, reduce the risk of developing kidney stones, and decrease bone loss. Vegetable sources of potassium include sweet potatoes, white potatoes, spinach, and lentils.

Calcium keeps bones healthy and strong. Calcium is found in broccoli, celery, and spinach.

Iron will keep your heart healthy, your blood flowing smoothly, and prevent anemia.  It can be found in soybeans, white beans, lentils, and spinach.

Antioxidants and phytochemicals reduce cardiovascular disease, reduce the risk of certain cancers, and help prevent macular degeneration. Mostly all vegetables contain antioxidants or phytochemicals. Some examples include artichokes, winter squash, and kale.

Eat More Veggies

MyPlate recommends making half your plate at each meal fruits and vegetables. Here are some tips for incorporating vegetables into your meals:

• Plan meals around a vegetable main dish such as vegetable stir fry
• Make salad your main dish for lunch
• Include cut-up, shredded, or chopped vegetables into casseroles, sauces, or soups
• Include a green salad with your dinner every night

Variety is the key to getting an array of nutrients, as different types of vegetables are rich in different nutrients and phytochemicals. If you’re eating all your colors (white included!) daily you will be victorious with your veggies and happy with your health!

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