Mom was right! Eat your veggies! According to the Center for Disease Control, most Americans do not eat enough vegetables. US Dietary Guidelines recommend adults consume at least 2-3 cups of vegetables per day. We feel this should be even higher! Americans, however, fall far short, with only 9% consuming enough vegetables. Most Americans eat one or less servings daily. A plant-based diet has been shown to reduce the risk for many chronic diseases or so-called “diseases of aging,” such as type 2 diabetes, obesity, cardiovascular disease, and some cancers.
All vegetables contain a host of good stuff – including fiber and water, along with vitamins and minerals. Southwest Floridians need to consume veggies due to the excessive heat that leads to mineral and fluid loss! So, what are some of the healthiest veggies to add to your daily diet?
Spinach, kale, and other green leafy vegetables are loaded with iron, vitamins, minerals, and antioxidants. When studied, consumption of these greens is correlated with improvements in cholesterol, blood pressure, and blood sugar levels.
Broccoli and cauliflower, part of the cruciferous vegetable family, which also includes cabbage and kale, are high in vitamins C and K and have been shown, along with the other cruciferous veggies, to reduce cancer risk. Cauliflower pizza crust – yes!
Peas, sweet potatoes, peppers, beets, tomatoes, and carrots also provide nutrient bang for your veggie buck. They are loaded with vitamins and minerals, fiber, and antioxidants. Garlic and onions not only make food taste great, but also provide tremendous health benefits, including natural antibiotic properties. Fermenting or pickling veggies adds a positive probiotic effect that helps improve gut health.
Research shows that people who eat more vegetables have the lowest risk of disease, including cancer and heart disease! Veggies for life! Head on over to Baileys!