Eat vegetables every day?
Do you sometimes ask yourself whether vegetables are a little too much of a good thing on the menu every day? The fact that vegetables are healthy is basically nothing new - but there is often uncertainty about how often, how much and in what form vegetables should be consumed. In addition, there are important ingredients in it that have it all. Why are these so important for your health?
How often should vegetables be on the table?
Yes, you can every day vegetables eat several times a day. How does this look in detail?
- You can take the form of raw vegetables or vegetables salad and eat it cooked.
- In terms of quantity, it looks like this: Consume at least 100 grams of raw vegetables or salad plus 300 grams of cooked vegetables or 200 grams of raw vegetables plus 200 grams of cooked vegetables every day.
- These quantities sound like a lot at first, but one paprika or a kohlrabi already weighs 150 to 200 grams.
- If you have problems tolerating raw vegetables, try them in finely grated form. Raw vegetables are often well tolerated if they are eaten separately on a relatively empty stomach.
Healthy eating without vegetables - is that actually possible? Vegetables are an important ...
Vitamins and minerals - important for every day
Vegetables contain loads of healthy ingredients that your body needs every day.
- Basically, vegetables consist of around 80 to 95 percent water. It contains almost no fat and very little protein. That's why it's so great for losing weight.
- Instead, there are more vitamins, minerals, trace elements and fiber in it.
- Depending on the variety, the vegetables contain vitamins A, K, C and folic acid. Abundant folic acid is needed, especially during pregnancy, so that there are no deformities in the unborn child.
- With the consumption of vegetables you also take in the important minerals potassium, calcium and magnesium as well as the trace elements iron, zinc, copper and manganese.
- Your body needs vitamins for a healthy metabolism and a strong immune system. Minerals, which also include trace elements, are components of the skeleton and, in dissolved form, as electrolytes, influence the properties of body fluids.
- In addition, minerals are important components of biologically active compounds - just think of iodine in connection with the formation of thyroid hormones.
Secondary plant substances in vegetables promote health
Another reason why you should eat vegetables every day if possible is the secondary plant substances they contain, which, by the way, are also contained in the fruit occurrence. These unfold various health-promoting effects.
- Some important representatives of the phytochemicals found in vegetables are carotenoids (carrots, spinach, kale), saponins (lentils, Soybeans), glucosinolates (cabbage, kohlrabi, radishes), flavonoids (onions, tomatoes, kale, peppers, celery) and sulfides (onions, leeks, Garlic). The vegetables in brackets are carriers of the plant substances mentioned.
- Carotenoids have antioxidant properties - they act as free radical scavengers. They also strengthen the immune system and have anti-carcinogenic properties.
- Saponins are bitter substances found in legumes. These substances can lower cholesterol and minimize the risk of colon cancer. In addition, saponins have an antimicrobial effect.
- Flavonoids can inhibit the growth of bacteria and viruses, protect against inflammation, strengthen the immune system, lower blood pressure and reduce the risk of cancer.
- Sulphides are sulfur-containing compounds that have antimicrobial and anti-inflammatory effects. But they can also lower cholesterol, deactivate free radicals and lower the risk of cancer. Sulphides also aid digestion.
Vegetables may not taste sweet and greasy, but they are aromatic, fresh and crunchy. If possible, bring some vegetables to the menu every day - for the sake of your health.
