Vegetables are a category of foods that include plants grown for their edible fruits, seeds, roots, tubers, bulbs, or leaves, and the vegetable benifits can’t be ignored. Common examples include carrots, which are rich in beta-carotene and vitamin A; broccoli, which provides a variety of nutrients such as vitamin C and fiber; and zucchini, a light and versatile option.
Vegetables are an essential part of a balanced diet and contain essential substances for the body, such as vitamins, minerals and fiber. The World Health Organization (WHO) recommends the daily consumption of at least 400 g of fruits, vegetables and greens so that the body absorbs all the nutrients it needs. And this recommendation is not without reason, because, based on scientific evidence, the consumption of these foods offers several benefits,

1. Promote digestive health

The fiber found in vegetables aids digestion, prevents constipation and keeps the intestines healthy. Furthermore, according to nutritionist Fernanda Sobral, it helps to strengthen the immune system, “as it stimulates the growth of beneficial cells in the intestinal flora, preventing the growth of harmful microorganisms.”

2. Reduce the risk of chronic diseases

Regular consumption of vegetables has been associated with a lower risk of heart disease, type 2 diabetes and certain types of cancer. This is because these foods have antioxidant properties, which protect cells from free radicals, ensuring the maintenance of the immune system.

3. Increase satiety

Due to their high fiber content , vegetables can help increase the feeling of fullness, which aids in weight control and, consequently, in the weight loss process. To do this, you can consume them before meals or as snacks throughout the day.

“The fibers present in food help to keep the body in balance. They absorb excess and help to eliminate toxins. They prevent constipation and diseases related to the intestine, help with weight loss and the prevention of cardiovascular diseases”, explains Fernanda Sobral.

4. Improve the appearance of the skin

The antioxidants found in vegetables can help combat free radical damage, promoting healthy, radiant skin. “Less inflammatory diets reduce the degradation of collagen, a protein that keeps our skin firmer. We recommend fruits rich in antioxidants, vegetables, legumes and proteins,” explains Dr. Ana Maria Pellegrini, a dermatologist and member of the Brazilian Society of Dermatology.

5. Control blood sugar levels

Legumes are generally low in sugar and high in fiber, which helps slow the absorption of sugar into the bloodstream, preventing spikes in glucose after meals. This can be especially beneficial for people with diabetes. However, it is important to monitor your total carbohydrate intake, as well as follow your doctor or dietitian’s individual recommendations, the required vegetable benifits.

6. Lower cholesterol

The soluble fiber in legumes also helps control cholesterol, as it binds to the digestive tract, helping to remove LDL (bad cholesterol) from the body before it is absorbed into the bloodstream. In addition, legumes are naturally low in saturated fat and contain no cholesterol, which is beneficial for cardiovascular health.

“A quality diet goes beyond culinary or aesthetic pleasure. It is a factor that has a huge impact on the health of the human body. It is no wonder that the vast majority of treatments that aim to reduce LDL are intrinsically linked to a balanced meal schedule,” highlights Dr. Julia Machline Carrion, Head of Medical Affairs at epHealth.

7. They give you energy for your workout

Due to their high carbohydrate content , legumes help provide energy for physical activity. They are also rich in minerals and vitamins B, C and E, which play an important role in the body’s energy metabolism, helping to convert nutrients from food into usable energy.  These are only the result of vegetable benifits.

8. Boosts brain health

In order to perform its functions efficiently, the brain needs, in addition to stimulation, a healthy diet, since the nutrients in the components ingested are necessary for the body’s cells to function better. “Some nutrients such as omega 3, flavonoids, choline, B vitamins and vitamin D perform protective and restorative functions in neurological cells”, concludes nutritionist Gabriela Mendes Taveiros.