When you are in the store, you can hardly avoid the campaign "five a day". But are you ready for the nine-day? The World Health began poreporučati even more servings of fruits and vegetables in our diet. These recommendations are based on a growing body of research that shows all the benefits of vegetables. On the basis of present knowledge, we can offer you the seven most important health reasons to eat more vegetables.
Vegetables are a great source of high-quality fuels
Body needs a wide range of nutrients to be healthy and to be able to function on a daily basis, but it needs only one nutrient for energy: glucose, or blood sugar. Your body is so fitted to almost any food, including fats and proteins, can be converted to glucose. But without a doubt the best source of fuel for your body are carbohydrates that can be found in vegetables. New high-rise in weight loss programs do is confusion about whether starch or carbohydrates as good as previously thought. Be calm, easy truth is that consuming excessive amounts of simple carbohydrates (foods that can be easily converted to glucose, such as white flour, white rice and sugar) causes a rise in blood sugar and can contribute to weight gain, it is not true for vegetables. Carbohydrates in vegetables are usually complex, which means that they must be broken down considerably before they can begin to use the station as a fuel. According to our latest information, virtually no doctor does not mind a diet rich in complex carbohydrates. Moreover, nutrition experts still recommend that 60% of daily calories should come from carbohydrates, especially complex carbohydrates that are found in grains, legumes, and starchy vegetables such as corn, peas, all kinds of pumpkins and potatoes.
Vegetables are high in fiber
Simply put, it is the fiber substance in the plant that the human body can not digest. At first glance, it may seem that there is little benefit of fibers, due to the fact that undigested pass through our body, but it is not so. There are two types of fiber: soluble and insoluble, and each type is useful in its own way. "Solubility" refers to something that is soluble in water. Soluble fibers are mixed in the digestive tract with food and water and create a sticky jelly that slows digestion and allows blood sugar to enter the bloodstream processes, which is especially good for people who suffer from diabetes type two. In addition, the gelatin is associated with fat and cholesterol, which is good for the heart. Insoluble fibers are also very useful. It creates a feeling of fullness, which is important in the process of weight loss, help to create the chair, preventing constipation; clean digestive tract as they pass through it, and doctors believe that it can help prevent stomach and intestinal disorders, such as diverticulosis and colon cancer. As you might have guessed, vegetables and grains are an excellent source of fiber. Especially rich in fiber that you need are cauliflower, green beans and potatoes.
Vegetables are a source of high quality protein
easy to protein derived from vegetables and other plant foods are considered "incomplete" compared with animal sources, they connect the body and thus create a complete protein, dobivanim quality equal to those of meat. A diet that includes a variety of vegetables, grains and legumes supplying our body with the nine essential amino acids needed. For this reason, a vegetarian diet can provide us with all the necessary proteins.
Vegetables are virtually fat-free
Reducing total fat intake reduces the risk of developing heart disease, certain types of cancer and other chronic diseases. It is interesting that among the fats that are considered the healthiest and oils that come from vegetable sources such as olive and corn. These fats help lower blood cholesterol, and fat from animal sources increased cholesterol and total fat in the blood.
Vegetables helps in weight loss
For these reasons and many that we have not mentioned, vegetables are the perfect food for weight loss.Most vegetables, especially green leafy vegetables, low caloric and can be eaten in large quantities, and that the number of calories only slightly increased. Some children even allow you to eat green leafy vegetables in abundance because they have so few calories, and so are a great source of nutrients. There are, then, and fiber from vegetables, which give you the feeling of fullness more quickly, and that are associated with fat as they pass through the digestive tract. Carbohydrates from vegetables that are complex, which means that they are an excellent source of energy, but in a healthy way. Even starch rich plants, such as cereals, pulses, sweet potatoes, corn and pumpkin, they find their place in programs for weight loss, not particularly easy low-fat, high in fiber and nutrients, and can be very filling in small quantities. Still not convinced? Then try to find any weight loss program that does not include copious amounts of vegetables, even the strictest child require a lot of protein in the diet of green vegetables!
Vegetables us with essential nutrients
For daily operation, as our body needs proteins, fats and carbohydrates: as fuel for cell growth. Body also requires vitamins, minerals and other substances necessary for normal body function producing hormones, creating immune cells, the brain and nervous system. The body needs and ingredients such as calcium or magnesium for bones and teeth, and iron and potassium in the blood. It is no surprise that this was an excellent vegetable source of these nutrients. Plants are full of minerals, vitamins and natural ingredients of life. While meat, dairy products and seafood is an excellent source of some minerals, such as, for example, iron and calcium, they can not be measured with vegetables when it comes to delivering all the important chemical compounds needed for normal body functioning.
Vegetables helps in preventing and treating disease
Countless centuries, almost all human cultures have used food in the treatment process. But only in the last twenty years, scientists have started more with the science of phytochemicals and healing power of vegetables, fruits and grains. Phytochemicals are natural chemicals in plants from which human health has great benefits. Technically, vitamins and minerals in vegetables are phytochemicals, but the term was used for the entire group of elements that have complicated names and specific purposes. For example, broccoli, cabbage and other green vegetables are rich in compounds called glucosinolates, which, according to the survey, can be used in the fight against cancer.
Garlic and onions are rich in sulfur compounds, such as allicin, which also helps in the fight against cancer and high cholesterol. Peppers are rich in bioflavonoids, which help neutralize free radicals in the bloodstream. One plant may contain hundreds of nutrients that help prevent disease. These chemicals give the vegetables a distinct color, special flavor and aroma healthy. They protect plants from insects, bacteria, viruses, ultraviolet light and other natural threats. Their positive impact on the human body is almost as wide. They help the body get rid of harmful substances, such as carcinogens and free radicals, and stimulate the body's immune cells and enzymes that fight infection. Hormone balance, reducing the risk of hormone-related diseases. Because the "Biochemical research is in its infancy, no one has claimed optimum input levels of phytochemicals, and even less security levels. Indeed, many phytochemicals have yet to identify, designate or study. Whilst an increasing number of these chemicals from plant sales in the form of supplements, doctors believe that it is best to eat a large variety of fresh products, covering a wide range of colors and sources.