The term “Eat vegetables” is a mantra parents are likely to have heard countless times. And for good reason: Vegetables are packed with essential nutrients that may help reduce signs of aging, prevent chronic diseases, keep the eyes healthy and more. It’s no wonder that most health experts recommend we eat at least five servings of vegetables per day.
However, it can be challenging for adults to meet this recommendation. Especially when we are not comfortable cooking or are unsure how to prepare vegetables in appetizing ways. Thankfully, there are unique, delicious and healthy ways to get more servings of veggies in our diet.
ผัก กินดอก are rich in vitamin A, vitamin C, vitamin K, folate, potassium and antioxidants. They also provide dietary fiber, which is important for the health of the digestive tract. Additionally, many vegetables have a low glycemic index, meaning that they release energy into the body slowly and do not cause blood sugar spikes after eating.
A vegetable-rich diet can help lower the risk of high blood pressure, high cholesterol and heart disease. It can also lower the risk of some cancers. Additionally, vegetables are rich in anti-inflammatory phytochemicals that may help reduce inflammation in the body.
While some inflammation is necessary for the body to heal and fight off disease, too much inflammation can be harmful. Eating a diet that is high in vegetables and whole grains can help reduce inflammation.
Veggies are also a great source of iron, which is particularly important for women and children. Iron helps red blood cells carry oxygen to the tissues and organs, which is important for energy levels and a healthy metabolism.
Vegetables are also a great way to get more protein in the diet. It is important to balance meat-based proteins with protein from plant sources, such as legumes (beans) and peas. Protein from plants is low in saturated fat and contains omega-3 fatty acids, which can improve cardiovascular health.
It is recommended that adults eat at least a minimum of five cups of vegetables each day. This is approximately 1 cup of cooked vegetables and 2 cups of raw vegetables. To make it easier for adults to meet this goal, try adding a serving of vegetables to each meal. In addition, keeping a variety of nutritious snacks on hand can be helpful. This can include things like celery sticks, carrots, cucumber slices, zucchini sticks and fresh fruits. Meal delivery services that offer a wide variety of options can also be a great way to increase vegetable consumption. Many of these meals include a mix of different types of vegetables and can be tailored to the individual’s taste.
