Vegetables have always been a main part of diet and in some modern diets (like the American) there quantity is decreasing, which presents a lot of health risks.
This review looks at the benefits of vegetable consumption and why you should eat a sufficient amount of them.
A good source of slow carbohydrates
Vegetables contain carbohydrates, but in lower amounts than grains (bread, rice etc.) in combination with fiber, vitamins and phytochemicals. The later constituents prevent them from increasing insulin and blood sugar too much (which causes oxidative stress and damage to proteins), making them a main component of a balanced diet.
Rich in dietary fibers
Different vegetables have a very varying amount of fiber. Dietary fiber is not a nutrient in the strict sense as it is not absorbed by the gut wall, but it has a lot of effects that promote health. It can improve the gut flora in the gastrointestinal tract. Dietary fiber also changes the way different nutrients are absorbed through its distinct and complex physicochemical properties. They are especially beneficial for the prevention of type 2 diabetes, as they attenuate the absorption of sugar; reduce blood glucose peaks after eating and regulate blood lipid levels. In my opinion, one of their most beneficial effects is the possibility that some of the dietary, after fermenting in the colon, produce short- chain fatty acids (SCFA)- a remarkable energy source that is both easily absorbed and doesn’t raise blood glucose as much, nor does it have the other detrimental effects of sugar. SCFAs have many beneficial effects that may be discuss in another article.
Antioxidant constituents
Vegetables are a rich source of antioxidants, which are important for the normal functioning of the organism and the prevention of tissue damage through wear and tear. Polyphenolic compounds (such as flavonoids), carotenoids, vitamin C & E and other constituents are an important part of diet as they have an enormous amount of physiological effects, but in short- they prevent disease and prolong life.
Other phytochemicals
Vegetables are rich in a variety of phytochemicals such as anthocyanins, phenols,provitamins, minerals and others. They have enough effects to summarize in a book, but they mainly function as providing essential micronutrients (vitamins& minerals) or as non- essential chemicals that modify chemical signaling in the body, so that they promote health, increase energy levels and prolong life.
Vegetables should be a main part of a diet and their lack will cause serious deficits and sub- optimal functioning of the organism (maybe except if you are a traditional Escimos and follow their lifestyle and diet). In short- you should eat enough veggies in order to express your maximum potential and increase your healthspan.