What everyone needs to know when eating vegetables to avoid harming their health

What health benefits do vegetables bring?

To know whether eating a lot of vegetables is good or not, we also need to know the good effects that vegetables and fruits bring to the body. The nutritional components in most vegetables are fiber, vitamins and minerals. Some green vegetables can also add protein to the body. What health benefits do vegetables bring?

Vegetables can help prevent heart disease and help you live longer

According to some studies, people who eat the most vegetables can reduce their risk of heart disease by up to 70%. This may be due to the high fiber and antioxidants they contain. In fact, eating enough vegetables may not only protect your heart, but may also help you live longer.

Vegetables May Benefit Blood Sugar

Diets rich in vegetables have been linked to a reduced risk of type 2 diabetes. This is thought to be due to their high fiber content. Fiber is thought to help lower blood sugar levels and improve insulin sensitivity, both of which can reduce the risk of developing type 2 diabetes.

Vegetables provide high levels of antioxidants and beneficial plant compounds.

Vegetables provide high levels of antioxidants and beneficial plant compounds. They are thought to reduce the type of oxidative stress that can prevent sugar from entering cells properly.

Eating vegetables helps lose weight

Including vegetables in your daily diet can help you lose weight or avoid gaining weight in the first place. First, vegetables tend to be low in calorie density – they contain very few calories relative to the volume they take up in your stomach. Vegetables are also a good source of fiber, which can help you feel fuller for longer. Soluble fiber, which is abundant in vegetables, seems to be particularly effective at reducing appetite.

Therefore, adding vegetables to your diet may help you lose weight by reducing hunger and reducing calorie intake. In fact, some studies have linked increasing vegetable intake with weight loss and slower weight gain over time.

Eating vegetables may reduce the risk of certain cancers

Some observational studies have found a link between higher fiber intake and a reduced risk of colorectal cancer. Vegetables may also help reduce the risk of other cancers.

Adding vegetables to your diet can help you lose weight by reducing hunger and reducing calorie intake.

Another observational study found that smokers who ate the most vegetables benefited from an 8% reduced risk of developing lung cancer, compared with those who ate the least amount of vegetables daily.

Researchers note that consuming 300 grams of vegetables per day appears to have some benefits for the body. However, most studies on this topic are observational in nature, so it is difficult to draw definitive conclusions about the role of vegetables in cancer prevention.

How to eat vegetables without harming your health?

In addition to the health benefits of green vegetables, eating too many vegetables or following a diet of only vegetables, not eating meat, fish, protein supplements, carbohydrates, fats, etc. can be harmful to health. This has been proven by many studies. People with a strict diet of only vegetables have a higher risk of digestive diseases, and the level of nutritional imbalance in the body also becomes more serious.

Note, vegetables are only nutritious when eaten immediately after cooking. Stir-fried or boiled vegetables are best eaten within 2 hours of cooking. Leaving stir-fried or boiled vegetables overnight, even if stored in the refrigerator, can inadvertently poison your body.

Vegetables are only nutritious when eaten immediately after cooking.

Green vegetables contain a certain amount of nitrate. Vegetables such as broccoli, cabbage, carrots, celery, and kale have higher nitrate content. When vegetables are fried or boiled overnight, nitrate can be converted to nitrite. This substance is not toxic, but high levels can be converted to nitrosamine. This is a precursor to the risk of cancer.

Source: https://giadinh.suckhoedoisong.vn/dieu-ai-cung-can-biet-khi-an-rau-de-khong-gay-hai-suc-khoe-172250411174649031.htm