Daily consumption of vegetables and fruits are good for bone density and prevention of osteoporosis. Vegetables are an important part of a healthy diet, however, many people don’t care about this, yet doctors and experts always recommend eating 5 fruits and vegetables a day.
Why eat vegetables?
Vegetables provide variety and balance in the diet and are rich in vitamins, apart from their properties, all kinds of vegetables can be used in different meals and even each one can be used to decorate food.
You can cook dozens of delicious and cheap dishes with vegetables; These foods such as roots (radish, artichoke, cabbage, turnips, carrots, etc.), onions, garlic, asparagus, stalks, leeks, leaves (chicory, chicory, cabbage, cress, spinach, salad, etc.), seeds (beans, lentils, peas and beans), mushrooms, fruits and vegetables (eggplant, pumpkin, cucumber, tomato, avocado, etc.) are rich in vitamins.
Vitamin
*Vegetables are a very good source of vitamins and have countless benefits, as an energy source they are necessary for biochemical reactions that occur in the body and are necessary to maintain the body’s balance, acid-base balance in the body and maintain the body’s PH at a suitable level. are and must be used in meals.
* Consuming alkaline vegetables and fruits prevents the body from becoming acidic; According to countless studies, not consuming vegetables has a negative effect on our body’s operations, increases the risk of osteoporosis and causes the development of cancer cells.
*For many years, numerous medical studies have shown that vegetables reduce the risk of heart attack and cancer, and in countries where the consumption of vegetables is important, these diseases are less common. According to other sources, vegetarians also get these diseases less.
*Vegetables are an important source of fiber, prevent constipation and reduce the risk of developing bowel disease or colon cancer.
* Vegetables are an important source of carotenoids; Beta-carotene is a known fat-soluble vitamin A precursor found in plant foods, due to its antioxidant properties, it can neutralize free radicals and substances that damage the body’s cells and are responsible for cell aging. he does. Beta-carotene beautifies the skin and slows down the aging process.
Hydration by vegetables
Water is not the only way to hydrate the body; Some vegetables are also mostly water like (cucumber) and are a great way to hydrate the body.
Vegetables strengthen bones
Other studies have shown that regular consumption of vegetables and fruits is beneficial for bone density and prevention of osteoporosis. Vegetables contain potassium and magnesium, these two minerals strengthen calcium.
Vegetables prevent the breakdown of muscle tissue
The beneficial effect of fruits and vegetables on health is clear, consumption of vegetables in large quantities reduces the activity of enzymes that break down muscle proteins. In other words, it reduces the body’s catabolism (breakdown of muscle tissues), especially in the case of the elderly and athletes.
Also, this study conducted on elderly people showed that increasing the amount of vegetables has a real protective effect on muscles.
Vegetables cause weight loss
Vegetables have few calories, they are very suitable for a weight loss diet and people who want to lose weight can eat as many vegetables as they want without any restrictions.
recommendations:
*Vegetables, raw or cooked, should be included in every meal because different vegetables contain countless vitamins and minerals.
* Vegetable soup as a meal (dinner) is full of vitamins and makes you sleep more easily at night.
* In the winter season, vegetables are the best meal and prevent diseases due to their properties.
*In addition, vegetables can be cooked in different ways due to their variety and different flavors.
Source: Salamat News
