For many people, eating fruits and veggies isn’t their favorite part of the meal. Fruits are delicious but others would say that there’s nothing like the succulent cupcake. As for the vegetables, eating them can feel like a chore for those who prefer eating meat.
That’s unfortunate since you’ll definitely miss out on a variety of nutrients that fruits and vegetables are widely known for. Due to people’s eating habits that are typically based on convenience rather than their quality, hence, the rise of fast food; it’s no wonder poor health and vulnerability to diseases are nothing new.
Most of the essential nutrients that exist come from fruits and vegetables. The dismal thing is studies show that most people don’t consume three servings of veggies and two servings of fruit each day, which is the recommended amount to get all the nutrients that your body needs.
This results in nutrient deficiency, apparently. One of the diseases brought about by not eating enough fruits and veggies is scurvy. Though it’s rare these days, anyone can still get scurvy when consumption of vitamin C is lacking. Symptoms of the illness include bleeding gums and shattered capillaries.
There are also other deficiencies and their effects are just as bad. For instance, lack of folate can result in anemia and GI tract decline, insufficient vitamin B6 can cause depression and mental fog, and inadequate vitamin can trigger night blindness. The list goes one.
The bottom line is that your body suffers when you don’t get enough vitamins and minerals and these nutrients are prolifically provided by eating lots of fruits and vegetables. Sure, you can still get essential nutrients from other foods but vegetables and fruits have high concentrations of them.
Without incorporating veggies and fruits into your diet, your likelihood of suffering gut-related problems such as constipation rises. This is because fruits and veggies have cellulose that heightens stool weight, alleviates means of access, and decreases passage time.
Plus, they have fiber that helps to avoid constipation and rouses the GI track muscles so that they’re consistently strong. Fiber also helps decrease pressure on the lower bowel, which lowers the likelihood of rectal veins to be inflamed.
When it comes to protecting your body from cancer, there’s nothing more potent and helpful than the nutrients you get from fruits and vegetables. For one, they contain antioxidants such as vitamins E, and C, as well as carotenoids, which are powerful enough to shield healthy cells from free radicals.
Fighting off free radicals only means you have decreased cancer risks. Besides, high intake of fat has been associated with cancer. So, replacing your fat consumption with something healthier like fruits and vegetables will definitely help to significantly cut your risk.
If you’re not into fruits and veggies, you’re more likely to stuff your body with something fatty and high in calories. Several studies demonstrate that overweight and obese people don’t eat much fruits and veggies and that this led to their significant weight gain. On the other hand, those who try to lose weight incorporate more fruits and veggies because they have low calories.
It’s not surprising since most people prefer eating burgers and fries and other fattening foods rather than having some apples or berries to fill them up. It is only natural that calorie-laden foods can make you gain weight fast. On the other hand, fruits and vegetables are filling options that are actually low in calories and energy density.
Since weight gain leads to diabetes, your occasional consumption of fruits and veggies could also increase the risk of the said disease. Basically, being overweight is the most crucial risk variable for type 2 diabetes and research has demonstrated that a boosted ingestion of these nutritious foods could in some way lower the occurrence of the disease. If you already suffer from diabetes, not getting the nutrients that fruits and veggies offer can aggravate it even more.
If you’re more into foods that are loaded with sodium rather than fruits and veggies, a high blood pressure is likely. In studies, it’s been shown that a diet packed with fruits and veggies decreased cases of hypertension. Plus, the more intakes of potassium, calcium, and magnesium you have, the lower the sodium the body has as well.
Blood pressure is connected to risks of heart disease and stroke. So, if eating fruits and veggies reduces blood pressure, it also lowers the possibility of heart-related afflictions. Besides, fruits and vegetables don’t contain cholesterol so that’s definitely a huge plus.
In the present, the link between people’s diet and their mental health are strengthened by some studies that attempt to substantiate that there’s a solid correlation. It is said that not getting enough pantothenic acid and vitamin B6, which you can get from high consumption of fruits and vegetables, could potentially lead to depressive symptoms. What you can do to increase your intake if you don’t like eating them is by making homemade smoothies and juices. You can even add fruits to your salad and conceal some veggies in your sauces.