8 beneficial properties of vegetables based on research

All vegetables are unique sources of vitamins (especially C and A), and antioxidants, which are essential for human health.

According to research, with regular intake of vegetables, diseases from all body systems (including malignant tumors) are much less common. Vegetables can even be used to improve cognitive performance and reduce body weight.

How they are useful – 8 facts

Below are 8 main facts about the benefits of vegetables that have a scientific basis.

1. The content of a number of nutrients

Almost all vegetables are rich in vitamins (folic acid, C, K, A), minerals (magnesium, potassium), dietary fiber and antioxidants, which support the vital functions of the human body.

For example, folic acid, according to the data scientists, responsible for metabolism, and also provides prevention of neural tube defects in the fetus (during pregnancy).

Vitamin K supports bone strength, and also increases the sensitivity of peripheral tissues to insulin, providing prevention of type II diabetes mellitus.

Magnesium regulates energy processes in the body, improves the functioning of the cardiovascular system.

Vitamin C has a positive effect on immunity, and also improves the aesthetic qualities of the skin.

An equally important role is played by antioxidants, which reduce the risk of malignant tumors and many chronic diseases.

2. Prevention of type II diabetes mellitus

Up to 0.5 billion people suffer from diabetes mellitus and other pathologies of the glycemic background.

The main reason for the development of these diseases is a decrease in the sensitivity of muscle and adipose tissue receptors to insulin under the influence of various factors (diet, burdened history, obesity, etc.).

According to numerous studies, vegetables have a beneficial effect on the course of diabetes mellitus, as well as provide its reliable prevention.

Proven , what fiber in the composition of vegetables, it slows down the absorption of glucose from the lumen of the digestive tract, thereby preventing sharp fluctuations in blood sugar levels. Leaders in fiber content are: potatoes , carrots , pumpkin , broccoli .

Scientists from the USA installed that vegetables increase the sensitivity of peripheral tissues to insulin, which may cause their use for preventive purposes.

Australian Scientists advise include vegetables in the diet for the purpose of additional control of type II diabetes mellitus with a slight reduction in the dose of hypoglycemic drugs.

3. Normalization of the digestive system

Raw vegetables are rich in dietary fibers, which have a complex effect on the state of the gastrointestinal tract. The following effects are noted:

1. Restoration of microflora. Research conducted in the USA, demonstrate that part of the dietary fiber from vegetables is delivered unchanged to the distal sections of the digestive tube, providing optimal conditions for the reproduction of noble microorganisms. At the same time, the growth and reproduction of pathogenic and conditionally pathogenic representatives of the microflora is inhibited.
2. Prevention of constipation. Vegetable crops normalize the motor evacuation function of the intestine, preventing the retention of feces. For example, proven There is a direct link between high stool frequency and regular carrot consumption.
3. Reducing the risk of developing intestinal diseases. Polish experts came to conclusion that vegetables reduce the likelihood of infectious-inflammatory, allergic and autoimmune (Crohn's disease, ulcerative colitis) intestinal pathologies.
4. Cancer Protection . Vegetables inhibit chronic inflammation, have an antioxidant effect and accelerate the promotion of feces. These features make it possible to provide reliable prevention of colon and rectal cancer.

4. Anticancer effect

Vegetables are a valuable source of antioxidants that block the destructive effects of free radicals on all cells of the body, which cause the latter to die or undergo a malignant transformation.

It is equally important to note that some vegetable crops ( tomatoes , carrots, pumpkin ) are rich in lycopene, a special substance that can reduce the likelihood of developing cancerous tumors.

Proven direct efficacy of lycopene against lung and prostate tumors in men.

5. Normalization of the central nervous system

It was found that people who regularly consume fresh vegetables are less susceptible stress and they tolerate difficult life situations better.

Experts from Australia celebrate that vegetables also reduce the likelihood of neurodegenerative diseases (Pick's disease, Alzheimer's, multiple sclerosis), as well as increase concentration, memory , improve thought processes.

6. Lowering cholesterol

A high level of total cholesterol in the blood, as well as a violation of the ratio between its fractions (an increase in LDL, VLDL, TAG; a decrease in HDL) leads to the formation of atherosclerotic plaques on the walls of arterial vessels.

As a result, blood flow is partially or completely limited and the likelihood of such diseases as: coronary heart disease, myocardial infarction, stroke, etc. increases.

Vegetables, due to the abundance of dietary fiber and fiber in the composition, contribute to reducing the concentration of total cholesterol and its atherogenic fractions in the blood, thereby providing reliable prevention of atherosclerosis.

For example, proven that the consumption of 200 grams of carrots per day for 3 weeks reduces the level of cholesterol in the blood by 11%.

7. Weight loss

Vegetables are rich in fiber and antioxidants, which are important for weight loss.

Installed that dietary fibers, after entering the stomach, significantly increase in volume, causing mechanical pressure on the mucous membranes and inhibition of hunger centers in the brain. As a result, a person consumes less food over the next few hours.

For example, British scientists discovered that after eating 200 grams of carrots for breakfast, the calorie content of the daily diet decreases by 14%.

Dietary fibers also normalize the motor evacuation function of the gastrointestinal tract, providing a slight slowdown in the passage of food, which also reduces appetite.

8. Lowering blood pressure

Almost all vegetables contain a fairly large amount of magnesium, calcium and potassium.

Potassium, according to the data scientists from Israel, causes relaxation of the smooth muscles of the vascular wall and a decrease in blood pressure. In the future, this leads to a decrease in the incidence of acute and chronic heart failure, strokes.

Calcium and Magnesium, as claimed Italian experts also cause relaxation of the smooth muscles of the vascular walls, prevent fibrous transformation of myocytes, which also has a beneficial effect on blood pressure.

The leaders in potassium content are: potatoes, beans, tomatoes, spinach . Magnesium is mainly found in corn, cabbage , and calcium is in garlic , parsley, legumes. The optimal ratio of all minerals is noted in lentils and peas .

Potential harm

Despite all the beneficial properties, in some cases vegetables can harm the body. Against the background of their use, the following side effects may develop:

1. Allergic reactions. Hypersensitivity of the body can be observed in relation to any vegetable and manifest itself in different ways.
2. Exacerbation of chronic diseases of the gastrointestinal tract. Vegetables contain extractive substances that irritate the mucous membranes and can lead to an exacerbation of chronic gastritis or duodenitis, peptic ulcer of the stomach and duodenum. To avoid this side effect, it is recommended not to eat vegetables in the morning on an empty stomach.
3. Dyspeptic disorders . They are caused by excessive consumption of vegetables and overload of the digestive system with fiber. They manifest themselves in the form of constipation or diarrhea, increased gas formation, spastic pain in the lower abdomen.

It is important to note that chemicals (nitrates, pesticides, etc.) can be used for growing vegetables, which accumulate in the pulp and can lead to poisoning.

Suppliers should be chosen wisely (when buying in stores) or the most natural fertilizers and chemicals should be used (when growing independently).

Conclusion

Thus, vegetables are saturated with vitamins, minerals, antioxidants, dietary fibers and other biologically active substances valuable for the body.

With their regular use, malignant neoplasms are less common, as well as diseases from the digestive, nervous, endocrine and cardiovascular systems; body weight is normalized.