What do veggies do for your body

Broccoli is very versatile. People can roast it, steam it, fry it, blend it into soups, or enjoy it warm in salads. Peas are a sweet, starchy vegetable. They contain calories per cooked cup, and they are rich in:. Green peas are a good source of plant-based protein, which may be especially beneficial for people with vegetarian or vegan diets. Peas and other legumes contain fiber, which supports good bacteria in the gut and helps ensure regular bowel movements and a healthy digestive tract.

They are also rich in saponins, plant compounds that may help protect against oxidative stress and cancer. It might be handy to keep a bag of peas in the freezer and gradually use them to boost the nutritional profiles of pasta dishes, risottos, and curries. A person might also enjoy a refreshing pea and mint soup. Sweet potatoes are root vegetables. Baked in its skin, a medium sweet potato provides calories and 0. Sweet potatoes may be a good option for people with diabetes.

This is because they are low on the glycemic index and rich in fiber, so they may help regulate blood sugar. For a simple meal, bake a sweet potato in its skin and serve it with a source of protein, such as fish or tofu. Beets and beet juice are great for improving heart health, as the vegetable is rich in heart-healthy nitrates. A small study reports that drinking g of beet juice significantly lowered blood pressure in healthy people.

These vegetables may also benefit people with diabetes. Beets contain an antioxidant called alpha-lipoic acid, which might be helpful for people with diabetes-related nerve problems, called diabetic neuropathy. Roasting beets brings out their natural sweetness, but they also taste great raw in juices, salads, and sandwiches.

Vitamin A is vital for healthy eyesight, and getting enough of this nutrient may help prevent vision loss. Certain nutrients in carrots may also have cancer-fighting properties. A review of 10 articles reports that dietary carrot intake was associated with a reduced risk of breast cancer. Carrots are extremely versatile. They work well in casseroles and soups, and they provide great health benefits when eaten raw, possibly with a dip such as hummus.

Fermented vegetables provide all the nutrients of their unfermented counterparts as well as healthful doses of probiotics. Probiotics are beneficial bacteria that are present in the body and in some foods and supplements. Some researchers believe that they can improve gut health. According to the National Center for Complementary and Integrative Health , probiotics may help with symptoms of irritable bowel syndrome.

They may also prevent infection- or antibiotic-induced diarrhea. Although tomatoes are technically a fruit, most people treat them like vegetables and use them in savory dishes. Each cup of chopped, raw tomatoes contains:. Tomatoes contain lycopene, a powerful antioxidant. Research suggests that lycopene may help prevent prostate cancer , and the beta carotene in tomatoes also helps combat cancer. Meanwhile, other potent antioxidants in tomatoes, such as lutein and zeaxanthin, may protect vision.

People have long used garlic in cooking and medicine. Each garlic clove contains just 4 calories and is low in vitamins and minerals. However, garlic is a natural antibiotic. For example, a review notes that people have used garlic for purposes similar to those of antibiotics since the 16th century. Allium, a component of garlic, may be the source of its health benefits. Confirming this will require more research.

Heating garlic reduces its health benefits, so it is best to eat garlic raw, in bruschetta or dips, for example. Each cup of chopped onions can provide :. Onions and other allium vegetables, including garlic, contain sulfur compounds. Review studies, including a review and a review , suggest that these compounds may help protect against cancer. For example, tomato has more carotenoids, especially lycopene, when it is cooked — a good reason to prepare fruits and vegetables in a variety of ways.

Sit at the table to eat and enjoy your food without distractions like television. Different fruits and vegetables contain different nutrients. The Australian dietary guidelines recommend that adults eat at least five kinds of vegetable and two kinds of fruit every day.

A national nutrition survey conducted by the Australian Government showed that Australians of all ages do not eat enough vegetables and fruit. Children have a smaller stomach capacity and higher energy needs than adults. They cannot eat the same serving sizes as adults. However, you should encourage your children to eat a variety of fruits and vegetables. By eating well, your children will have the energy they need to play, concentrate better, learn, sleep better and build stronger teeth and bones.

Building good habits in their early years can also provide the protection of a healthy diet throughout their lives. The Australian dietary guidelines have recommendations on how many vegetables and fruits adults, children and adolescents of different ages require. This page has been produced in consultation with and approved by:. The size of a standard drink can vary according to the type of alcohol.

A common misconception is that anorexia nervosa only affects young women, but it affects males and females of all ages. Antioxidants scavenge free radicals from the body's cells, and prevent or reduce the damage caused by oxidation. No special diet or 'miracle food' can cure arthritis, but some conditions may be helped by avoiding or including certain foods. It is important to identify any foods or food chemicals that may trigger your asthma, but this must be done under strict medical supervision.

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Home Healthy eating. Fruit and vegetables. Actions for this page Listen Print. Summary Read the full fact sheet. Vegetables provide complex carbohydrates. The energy in vegetables is in the form of complex carbohydrates.

An exception to this rule is the sugar in beets or corn. These sugars have a high glycemic index and trigger the insulin cycle. Vegetables contain cancer-fighting phytos.

On paper, a nutrient analysis of vegetables may not look all that special. Sure, there are lots of nutrients in vegetables, but most of these can also be found in other foods, such as fruits and grains. But how do you get your children to eat vegetables? Eat them yourself.

The more vegetables the adults in the family eat, the more children are likely to eat. As they say, monkey see, monkey eat. If baby refuses squash at six months, offer it again at nine months. Use modeling, not bribery or threats to get your child to eat vegetables.

The best you can do is create a healthy eating attitude in your home and let your child catch the spirit. Your job is to eat and serve lots of vegetables, be excited about them, prepare them in a variety of appealing ways, and dress them up to have kid appeal.