Vegetables they are, ironically, the least eaten, but most recommended group of healthy foods in the United States. the Dietary Guidelines for Americans 2020-2025With My plate As a guide, it is recommended that adults on a 2,000-calorie diet consume at least 2½ cups of vegetables per day. Unfortunately, a staggering 90 percent of us don’t meet this recommendation. One serving equals two cups of raw green leafy vegetables or just one cup of all other fresh, frozen, or canned vegetables.
Nutrition experts suspect there are two main reasons vegetables may be under-consumed They are for taste and convenience. When considering all products, vegetables tend to have a bitter taste compared to the sweetness of fruits. Vegetables are also often not eaten plain, but rather enjoyed after cooking or preparation, which increases the amount of time from the refrigerator, pantry, or freezer to the plate. Additionally, vegetables are less common in the restaurant setting: they are rarely found on fast food menus and are not a top priority for casual dining offerings. This creates a small but significant barrier to achieving optimal performance. vegetable consumption.
So why should you go out of your way to overcome these minor obstacles to eating more vegetables? Research indicates that several vegetables offer advanced protection against chronic diseases, so it is essential that you include them in your diet. This disease-protective effect is amplified when we choose a variety of vegetables every day that include a diverse array of colors and types. This has been repeatedly demonstrated through a combination of systematic reviews, meta-analyses, observational studies, and intervention studies.
Read on for some of the top chronic diseases that can be prevented, delayed, or controlled through proper vegetable intake, and for more information on eating healthy, don’t miss out. The #1 Best Juice to Drink Every Day, Science Says.
Heart disease is still #1 cause of death in the United Statesbased on 2019 data. A 2018 meta-analysis of 69 prospective studies in the American journal of clinical nutrition found that higher dietary intake and/or blood concentrations of vitamin C, carotenoids, and alpha-tocopherol (a form of vitamin E) were associated with reduced cardiovascular disease, cancer, and all-cause mortality. These nutrients and compounds are normally more abundant with an adequate intake of vegetables. Vegetables are also often good sources of potassium, which is linked to better blood pressure control.
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Well-respected cancer organizations like the American Cancer Society (ACS) and the American Institute for Cancer Research (AICR) Advocate for a higher consumption of vegetables. The AICR has developed a “New American Plate” concept that encourages a plant-based diet approach, including two-thirds of each meal as fruits, vegetables, whole grains, and beans. The ACS accredits vegetables for probably reducing the risk of cancer thanks to the content of vitamins, minerals and fiber, together with the high water content and low calorie content of the vegetables that help weight control efforts
In 2019, 1.4 million new cases of diabetes were diagnosed, and it is predicted that 1.5 million people will be diagnosed with diabetes in 2022. Understanding what eating habits could help stop this urge is critical. A 2016 meta-analysis in the Diabetes Research Journal included a review of 23 items and found a higher intake of green leafy vegetables, yellow vegetables, cruciferous vegetables, or their fiber was associated with a lower risk of type 2 diabetes. A promising nutritional message for people with diabetes is to eat a consistent amount of carbohydrates, consume generous amounts of fiber, include fruits and vegetables regularly in the diet, and avoid excess added sugar.
Another meta-analysis, this time presented at the Clinical Journal of the American Society of Nephrology in 2019 identified 18 prospective cohort studies and found that a healthy dietary pattern, including diets that encouraged high vegetable consumption, was associated with a lower incidence of chronic kidney disease. the National Kidney Foundation urges a higher intake of plant-based foods such as vegetables to help prevent and slow the progression of chronic kidney disease.
Molly Hembree, MS, RD, LD
Molly Hembree, MS, RD, LD, is a nationally recognized registered dietitian. read more
