What Are The Benefits Of Vegetables?

What Are The Benefits Of Vegetables?

Vegetables are parts of plants that can be consumed as foods. Their low caloric content and nutrient density makes them a fantastic option for both meals and snacking. Consistent consumption of vegetables has been shown to lower blood pressure, reduce inflammation, and improve eyesight and skin. Some of the most hearty and healthy vegetables include broccoli, spinach, kale, and carrots. In the following article we discuss the health benefits of vegetables and also list the most healthy vegetables.

Health Benefits Of Vegetables 

Vegetables are packed full of essential vitamins and minerals that can both improve overall health and. Some of the many perks that may come with eating more vegetables include lower blood pressure, reduced inflammation, improved eyesight, improved skin condition, and reduced risk for cancer and diabetes. 

Lower Blood Pressure

Green, leafy vegetables such as spinach and kale are high in potassium and vitamin K, both of which are known to help lower blood pressure. Vitamin K is believed to help prevent calcium from building up in arteries. Calcium build up inhibits blood flow, which can increase blood pressure and sometimes lead to heart attack and stroke. 

Reduced Inflammation

Cruciferous vegetables like broccoli contain anti-inflammatory properties that help fight disease and infection. Broccoli is perhaps the best anti-inflammatory vegetable because it contains sulforaphane, an antioxidant that reduces inflammation by decreasing the amount of cytokines, molecules that promote inflammation in the body. 

Improved Eyesight 

Leafy green vegetables such as kale and spinach are high in vitamin C and vitamin E. Scientific evidence suggests that vitamin C can lower the risk of developing cataracts and also slow muscle degeneration that often occurs with age. Many vegetables also contain a type of antioxidant called a carotenoid which helps fortify the immune system and protect the eyes from disease and infection. 

Vegetables Decrease The Risk For Heart Disease

Vegetables can be very beneficial for those with type 1 and type 2 diabetes because they are rich in fiber and nitrates that help reduce blood pressure. Type 2 diabetes is associated with 

Improved Skin Condition

Many dermatologists believe that the antioxidants and vitamins in vegetables can inhibit the damage that sun and environmental factors have on skin. A recent study showed that both vitamin A and vitamin C help to inhibit the function of free radicals: unstable, inflammatory molecules that damage skin cells. 

Reduced Risk Of Cancer 

Vegetables provide phytochemicals which protect cells from the kind of long term damage that can lead to cancer. Many vegetables are also high in healthy fiber, a type of carbohydrate shown to help regulate body weight and fight cancer. 

Researchers have found that cruciferous vegetables are especially effective in reducing the risk of multiple types of cancer. Cruciferous vegetables contain sulforaphane, a plant compound that has potent anticancer properties. Recent studies have revealed the potential of sulforaphane to reduce  the number of breast cancer cells in women by 75%. Popular cruciferous vegetables include broccoli, cabbage, and cauliflower. 

Benefits Of Root Vegetables 

Root vegetables are low in calories and packed with fiber and antioxidants. In general, root vegetables are a great source of the following nutrients: 

  • Potassium
  • Magnesium
  • Iron
  • Folates
  • B vitamins 

Most Healthy Vegetables 

Many vegetables contain a plethora of vitamins, nutrients, and antioxidants, making them very useful in preventing disease, reducing inflammation, and promoting general health. The most healthy and beneficial vegetables include spinach, carrots, broccoli, kale, and brussel sprouts. 


Spinach is an extremely nutrient-rich vegetable that contains high amounts of iron, vitamin C, vitamin K, calcium, and folic acid. One cup of raw spinach provides 16% of the recommended daily value for vitamin A and 120% of the recommended daily intake of vitamin K. Spinach also contains loads of antioxidants such as lutein, which has been shown to reduce the risk of cancer. 


One serving of carrots is packed full of a variety of beneficial nutrients, including vitamin A, potassium, vitamin C, and vitamin K. Carrots also contain beta carotene, an antioxidant that may prevent cancer. Carrots have also been shown to have incredible anti-inflammatory properties that help prevent cancer. One study found that at least 4 carrots per week decrease one’s risk of developing colorectal cancer by 17%. 


Broccoli is an edible green plant that belongs to the cabbage family. It is rich in many healthy compounds and antioxidants, including glucosinolate and byproduct sulforaphane. One cup of broccoli contains 77% of the daily recommended amount of vitamin K, 90% of the daily value of vitamin C, and high amounts of potassium, magnesium, and folate. 


Although its taste may be nothing to write home about, kale is regarded as one of the most nutrient-dense vegetables. One cup of raw kale is packed full of potassium, iron, calcium, and multiple vitamins. There are many different types of kale (all of which are beneficial) but the most popular kind is known as curly kale or Scots kale. Curly kale has a fibrous stem and green curly leaves. 

Multiple studies have shown that drinking kale juice daily can decrease blood pressure, blood sugar levels, and cholesterol. 

How Many Servings of Vegetables Should I Eat Per Day? 

The United States Department of Agriculture recommends eating anywhere from 5-10 servings of fruits and vegetables per day. Evidence suggests that eating five or more servings of fruits and vegetables per day can lower your risk for many health conditions including cancer. 

What Are The Benefits Of Vegetables?: Summary 

Vegetables are rich in many nutrients, vitamins, and minerals. They are also low in calories, sugars, and fats, making them a great option for both snacks and meals.

Vegetables have been shown to decrease the risk for heart disease, stroke, and heart attack. They have also been shown to reduce inflammation and improve eyesight. Some of the most nutritious vegetables include kale, spinach, carrots, and broccoli.

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