If you lack motivation or forget the need to consume at least 300-400 g of vegetables per day, we will try to convince you.
How Do Antioxidants Work?
“Vegetables are rich in biologically active substances—antioxidants—that protect our bodies from the negative effects of various harmful substances,” explained Natalia Denisova, a candidate of medical sciences and a nutritionist. “Each antioxidant contributes to the prevention of many diseases and helps maintain youth and attractiveness. According to one theory, aging occurs due to the accumulation of oxidized lipids caused by active oxygen. Antioxidants help cells resist oxidation and restore their structure. For example, all types of cabbage contain antioxidants such as indoles, which have proven effective in the fight against cancer. Thus, the more antioxidants in our bodies, the lower the risk of developing diabetes, cardiovascular diseases, and cancers, as well as the stronger our immune system.”
Four Reasons to Eat More Vegetables
According to the specialist, vegetables do not contain all the necessary vitamins and beneficial substances. “Vegetables are primarily rich in vitamin C, beta-carotene (a precursor of vitamin A), folates, and are a source of dietary fiber. All these components are extremely important. These are at least four reasons to include as many vegetables as possible in your daily diet. It is important to note that vitamin C is found only in plant products. With insufficient consumption of vegetables and fruits, we risk developing a deficiency of vitamin C, which helps the body fight infections,” the doctor clarified.
Beta-carotene, found in yellow and red vegetables, helps maintain the youth and beauty of the skin, supports the immune system, and improves twilight vision.
Folate (folic acid) is present in dark green vegetables—asparagus, celery, parsley, and other greens. Folic acid also protects blood vessels, contributing to the prevention of cardiovascular diseases. A deficiency of this vitamin in pregnant women can lead to fetal pathologies.
Dietary fiber also contributes to maintaining youth and beauty, as it helps the body eliminate excess and unnecessary substances, supports normal body weight, promotes good digestive system function, and normalizes intestinal microflora.
Raw or Cooked?
It is important to remember that not all vegetables are healthier when raw. “If you want to get more vitamin C, then vegetables and fruits should be consumed as fresh as possible, as ‘ascorbic acid’ is destroyed by 80% during heat treatment,” the nutritionist continues. “It is better if the vegetables are seasonal, as vitamin C is also lost during storage. However, vegetables like carrots and tomatoes, which contain beta-carotene, are better slightly cooked before consumption to enhance the absorption of this fat-soluble vitamin. It is recommended to add a bit of fat—sour cream, oil, or cream—to carrots to ensure you get beta-carotene more effectively.”
The nutritionist emphasizes the importance of variety and quantity of vegetables and fruits in the diet. Starchy vegetables, such as potatoes, are an exception, as they are chemically closer to grain products than to vegetables. Nevertheless, potatoes can be consumed daily in moderate amounts.
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