The recommendation amount to eat fruits and vegetables is equal to carbohydrate and protein sources combined per plate per meal. To be specific, 1/3 of half the plate is occupied with fruits and 2/3 of it is with vegetables.
Despite being the source of micronutrients, we can safely say this amount of recommendation is certainly not ‘micro’. My Healthy Plate or Isi Piringku guidelines clearly illustrate this. If we think about it for a moment, it should pose us a question: Why are vegetables so important? What is in it for our body?
According to nutritionists and health experts, there are at least 3 main reasons which make vegetables essential: they are low in calories and fats, rich in vitamins and minerals, and packed with fiber and phytonutrients.
Low in calories and fats
One of most common recommendations for people who want to lose weight is to cut back sugar and fats on their snacks. As an alternative to unhealthy snacks, eating fruits and vegetables which contain less calories are more desirable. This is because vegetables will not cause blood sugar to spike drastically therefore reducing hunger.
In addition, a diet that is rich in vegetables and fruits but low in saturated fat can contribute to better overall health condition in the long term. Studies discovered that this kind of diet had a positive impact on people with high blood pressure by lowering their systolic (the upper number of a blood pressure reading) and diastolic (the lower number) up to 11 mm Hg and 6 mm Hg respectively. This effect of diet is known to be as effective as what medication can provide. Researchers also suggested that green leafy vegetables diet would lower risk of diabetes.
Vegetables can be divided into starchy and non-starchy vegetables. Starchy vegetables are higher in carbohydrates than non-starchy ones. Corn, potatoes and peas are some examples of starchy vegetables. While others such as broccoli, tomatoes, and cauliflower fall into non-starchy categories. If your diet is already made up of starchy foods, include more non-starchy vegetables to balance it out.
Rich in Vitamins and Minerals
The primary reason vegetables are recommended to add to your daily diet is their richness in vitamins and minerals. These micronutrients are essential to maintain a healthy body.
Vitamin A is essential in the growth of your new cells, protects your body from harmful substances, and supports healthy vision. Good sources of vitamin A are carrots, broccoli, pumpkin, and spinach.
Vitamin B is involved in many metabolisms of body cells especially in producing sufficient energy for your daily activities. It also helps in regulation of immune system and prevent infections. You can find vitamin B in green leafy vegetables.
Vitamin C is strongly correlated with cells protection, immune system, promotes healthy bones and skin, and fights against infections. To get enough vitamin C, add vegetables such as broccoli, spinach, cabbage, cauliflower to your daily diet.
Calcium is a mineral necessary for your healthy bones and teeth. Consume broccoli, spinach, celery, cabbage, and carrots to obtain this mineral for your body.
Potassium is involved in your body movement and plays a key role in balancing high blood pressure. Almost all vegetables have potassium in them.
Iron is important as blood needs to bind oxygen and distribute it to all cells in your body. Iron deficiency can lead someone towards anemia and have negative impacts on baby development. Spinach, broccoli, parsley, mushrooms are major sources of iron.
Fiber and phytonutrients
The role on fiber cannot be emphasized more. Fiber makes foods easier to pass through digestive system hence can reduce constipation and bring relief to bowel diseases. Furthermore, it helps our digestive system to absorb water, vitamins, and minerals optimally. Many studies also revealed that fiber serves as a protective factor towards chronic diseases such as heart disease, diabetes, and high blood pressure. Both starchy and non-starchy vegetables are good sources to fulfill your fiber needs.
Phytonutrients are natural compounds which add bright colors in fruits and vegetables. In the human body, phytonutrients offer many beneficial roles, that is helping to build body defense against bacteria and free radicals, reducing bad cholesterol, maintain gut microbiota, reduce the risk of cancer and other diseases. Unlike vitamins and minerals, phytonutrients cannot be extracted into a tablet. Therefore, you can only get sources of phytonutrients from fresh fruits and vegetables. Carotenoids, flavonoids, capsaicinoids, and phytosterols are some examples of phytonutrients.
After knowing all these facts, we can conclude that vegetables have three distinctive characteristics: low in calories and fat, high in essential vitamins and minerals, and contain vital elements such as fiber and nutrients. All of them are necessary for a healthy body. It is then recommended to make a conscious effort to include vegetables in your daily meals and gradually turn it into habit. This will surely be one of the best investments you could have ever imagined.
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