When You’re Still Not Eating Enough Vegetables
“Eat your veggies” has been your mother’s motto for years and now, as you grow older, it’s become your doctors. You may be tired of hearing it, but it’s important! Vegetables provide vital nutrients that your body needs to perform every day functions and keep your body in good health. Individuals who eat more vegetables and fruits as part of a healthy diet, have been shown to have reduced risks of some chronic diseases, as well. Here’s why –
The nutrients your body needs from fruits and vegetables
Most vegetables are low in fat and calories, do not have cholesterol, and are sources of nutrients like potassium, fiber, folic acid, Vitamin A, and Vitamin C. Studies have shown high levels of vegetables in the diet may support weight management, healthy blood sugar levels, and even reduce the risk of certain cancers.
Potassium is a mineral and an electrolyte. It is essential to the major functions of your body including healthy blood pressure, water balance, muscle contractions, nerve impulses, digestion, heart rhythm and pH balance. Potassium isn’t produced by the body so it’s important to be sure to get the right amount through your diet or supplementation. Potassium can be found in vegetables like leafy greens, beans and nuts, and lean meats.
Fiber’s job is to bulk up stool and retain water so that the bacteria in our gut can digest it, producing healthy bowel movements. Without enough fiber in your diet, you could experience constipation. Too much can result in loose stool, bloating and diarrhea. Healthy levels of fiber in the diet have been shown to moderate blood sugar levels, as well. Fiber can be found in fruits like pears and strawberries and vegetables like beets and broccoli.
Folic Acid is also known as Vitamin B9, and is a water-soluble member of the B-Complex family. It can be found in green leafy vegetables, beans, nuts and mushrooms. It supports heart and circulatory health and may also support blood pressure. Healthy levels of folic acid in your diet have been shown to regulate metabolism.
Vitamin A plays a key role in maintaining your vision. It is a group of fat-soluble compounds known as retinoids. Vitamin A also supports healthy immune function, cell growth, hair growth and reproductive function. You can find Vitamin A in foods like liver, fish, carrots and kale.
Vitamin C, also known as ascorbic acid, is a powerful antioxidant that helps protect the health of your cells, improves your body’s iron absorption and promotes healthy teeth and gums. Vitamin C can be found in citrus fruits, bell peppers, broccoli, and dark, leafy greens.
How much does your body need?
According to the United States Department of Agriculture (USDA)’s nutritional website, Choosemyplate.gov, the amount of vegetables you need to eat depends on your age, sex, and level of physical activity. Here is their recommendation –
What to do if you can’t get the right amount of vegetables in your diet?
Research shows that getting multiple servings of vegetables throughout the day is required. However, getting up to 3 cups of vegetable servings each day can be difficult. You’re on the go; between class and meetings, it’s hard to have a good night’s sleep, let alone be sure to follow a perfect, healthy diet.
Smart-Serve™ Vegetable Blend is connected to real USDA fruit and vegetable serving claims. One serving of this vegetable supplement equals the fresh weight of one cup of leafy greens, based on the USDA MyPlate recommendation of 2 cups of fruit and 3 cups of vegetables per day for a 2,000 calorie diet. Each three capsule serving supplies one complete USDA serving of green-leafy vegetables, including 14 kale leaves, four organic spinach leaves, and one organic broccoli floret. This supplement is QAI certified, Quality Assurance International, certifying organic integrity from field to retail shelf. The Plantcaps® capsules are from Greensville, South Carolina, organic compliant, certified vegan, non-GMO and free of gluten and startch.