Cabbage, zucchini and peppers have been with you since kindergarten. From an early age, we learn that vegetables are healthy. But why is that? Let's take a detailed look under the skin of cabbage and colleagues.
Why were you always told by your parents and friends that you should eat lots of vegetables? Simply put, because vegetables contain a lot of healthy things.
But what exactly makes vegetables healthy and how can we do something good for the body with greens?
Let's take a look at this step by step.
Everyone knows that vegetables are delicious, healthy and important for physical fitness. That alone has long prompted me to eat fresh vegetables every day. But there are many more reasons why you too should reach for the greens more often.
Today we go into detail: Which ingredients in vegetables are healthy? How much of them do you really need? And what are the benefits of cabbage, potato and their delicious colleagues?
Grab a crunchy carrot before you read on and let yourself be surprised. Many vegetables are packed with vital nutrients right down to the smallest leaf tip.
Why are vegetables healthy?
The question is very easy to answer. Vegetables contain many vitamins, fiber, minerals, trace elements and phytochemicals. All that you need for a balanced diet.
And the substances are not only important for your diet. Your body cannot produce many of the nutrients contained in vegetables itself (in sufficient quantities). Yet they can be vital for all functions in the body.
So you need to take these vitamins or minerals through your food.
In contrast to the high nutrient content in healthy vegetables is the low calorie content. Most vegetables consist to a large extent of water and are therefore suitable low carb. Therefore, they are often very low in calories, fat.
That is, if you eat a lot of greens, you automatically consume less fat, fewer calories and less cholesterol.
Between us ladies: You'll notice it on the scales after a short while. And more importantly, it can have quite a positive effect on your health.
So much for the superficial goodies that healthy vegetables have up their sleeves. But today we would like to take a detailed look under the skin.
Treat yourself to this low carb vegetable skillet with fried egg and feta!
What makes vegetables healthy?
So, now we're literally getting down to the nitty gritty. Natural foods have proven health-promoting effects.
Vegetables are healthy because they contain many important ingredients. In addition, it actually always comes without industrial processing steps.
Especially the following ingredients make vegetables so super healthy:
#1 Vitamins, trace elements and minerals are important for your body
Your body could not function properly without minerals, vitamins and trace elements.
They perform vital metabolic tasks and are responsible for the transmission of stimuli to muscles and nerves. Furthermore, they are an important component for the formation of bones, teeth, cell structures and blood cells. You can say that they really make all kinds of processes in your body possible.
One of the important trace elements is iron. It is an essential component of your red blood cells. Another trace element is iodine. Iodine is necessary for your thyroid gland to function optimally.
Minerals such as sodium, magnesium and calcium are important for the development of bones and teeth. Vitamin D makes calcium absorbed through healthy vegetables usable. Vitamin A is said to improve vision and vitamin C can strengthen your immune system.
Your body is dependent on absorbing many of these nutrients through food. Healthy vegetables are especially good for this.
And here first of all green vegetables. They are considered very healthy and are said to have a very good nutrient distribution.
#2 Dietary fiber making vegetables healthy
Fruits and especially vegetables are rich in dietary fiber. They are almost only present in plant foods.
Food that is rich in fiber satiates for much longer. This makes these foods well suited for reducing weight or keeping it constant.
Many nutrition experts recommend that you get at least half the recommended amount of fiber per day from fruits and vegetables. Vegetables high in fiber include Brussels sprouts, carrots, peppers and potatoes.
Dietary fiber from healthy vegetables is said to have many positive properties. On the one hand, they stimulate intestinal activity and thus activate digestion. This can prevent typical gastrointestinal diseases.
And diseases such as high blood pressure, heart attacks, type 2 diabetes, colon cancer and lipometabolic disorders can also be counteracted by a high fiber intake.
Many vegetables contain the dietary fiber pectin. Pectin is said to regulate cholesterol levels. So if you eat a diet rich in fiber, you can lower the concentration of cholesterol in your blood and thus positively influence your blood sugar levels.
Insider tip: Packed with fiber is this delicious avocado pasta with zoodels!
#3 Secondary plant compounds are colorful and healthy
One point that I like so much about vegetables? It is often really colorful and smells delicious! The reason for this are the secondary plant compounds. And they not only look good, but can also do a lot for your health.
For several years, research has been conducted into the effect of secondary plant compounds. Scientists have found that they can have an anti-inflammatory and antibacterial effect. Secondary plant substances are even said to be able to prevent cancer and cardiovascular diseases.
There are about a hundred thousand secondary plant compounds. These include polyphenols, among others. They are naturally present in healthy vegetables.
They are said to have antioxidant properties. They can therefore bind free radicals and protect against oxidative stress.
To date, the effects of secondary plant compounds have not been fully studied.
If you eat fruits and vegetables every day, you automatically take a lot of secondary plant substances. This way you can support your organism by eating the right food.
That's why you should eat a rainbow every day!
#4 Few calories make vegetables healthy
Eating without getting fat? Vegetables make it possible; at least if we leave out the hollandaise sauce. Vegetables usually contain a lot of water, little fat and extremely few carbohydrates.
The so-called energy density is therefore low. Due to the high water content of vegetables, you can positively influence your fluid balance.
Accordingly, you can eat a lot of healthy vegetables without taking in a large amount of fat or carbohydrates.
#6 Natural variety that tastes delicious
When you eat a lot of vegetables, a lot of variety ends up on your plate at the same time. There is something for every taste.
Almost all tastes can be served due to the different consistencies, shapes and colors. Firm or crunchy? Tender or creamy? Sour, sweet, bitter or savory? No problem!
Healthy vegetables are not only delicious, but also really varied. You can buy regionally and, depending on the season, reach for the current vegetable varieties.
When you store at the farmer or the organic market around the corner, you usually get pure nature. So you can eat really natural and healthy.
How much vegetables to eat?
Vegetables are the all-rounder when it comes to a balanced diet. Of course, even an all-rounder can only be effective if consumed in the right quantities.
There are various specialized agencies, such as health insurance companies or the German Society for Nutrition. There are recommendations for consumption from these specialist nutritional bodies.
"Three servings of vegetables and two servings of fruit per day."
A serving includes the amount that fits in one hand. That is, a serving would be a handful of a non-chopped vegetable such as tomatoes.
In my day-to-day work, I sometimes find it difficult to follow the recommendation. If you feel the same way, we have a mega practical tip for you.
200 milliliters of pure vegetable or fruit juice already replace one serving. A delicious green smoothie with spinach could easily cover one serving. Maybe you will at our Detox Smoothie Recipes found.
Mmmhh delicious: Homemade vegetable skewers from the grill!
Our conclusion
Vegetables contain many vital nutrients that your body cannot produce in the necessary quantities on its own. So you should give it a little help. Healthy vegetables are a real vitality booster!
For your fitness, weight loss goal, or just to help you eat a balanced diet - greens belong on your plate or in your smoothie cup.
I'm going to make a green detox smoothie with cucumber, arugula and avocados. You can find the recipe by the way here. This green smoothie is just right for a quick serving of veggies-to-go.
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