What are the health benefits of vegetables?
- Vegetables, like fruits, are low in fat but contain good amounts of vitamins and minerals. All the Green-Yellow-orange vegetables are rich sources of calcium, magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin A, and vitamin K.
- As in fruits, vegetables are also home for manyantioxidantsthat; firstly,help body protect from oxidant stress, diseases and cancers, and secondly, help body develop capacity to fight against these by boosting immunity.
- In addition, vegetables contain soluble as well as insoluble dietary fiber known as non-starch polysaccharides (NSP) like cellulose, gums, mucilage, pectin...etc, that absorb excess water in the colon and retain good amount of moisture in the fecal matter, thereby helps its easy passage out of the body. Thus helpful in conditions like hemorrhoids, chronic constipation, rectal fissures...etc.
Vegetable nutrition has widely drawn the attention of fitness conscious as well as food scientists alike for their proven health benefits. Many vegetables are very low in calories, such as celery which is even as less than 10 cal per 100 g and here is the long list of vegetables whose calorie is less than 20 per 100 g: Bottle gourd, Bitter melon, Cabbage, Chinese cabbage, Bok choy, Eggplant, Endive, Spinach, Summer squash, Swiss chard, etc. Scientific studies have shown that
low calorie but nutrient rich foods help body stay fit and disease free.
And, also our body spends considerable amount of energy during digestion of foods which is known as BMR or Basal metabolism rate. So just imagine…..when you add more vegetable nutrition in the diet, in fact you set to lose more weight than you would gain…Right!..This is the concept behind the "negative calorie foods".