Eating plenty of green vegetables not only aids weight loss or improves short-term health, but many studies show that people who eat more fruits and vegetables tend to live longer and have a lower risk of premature death from disease.
The first common type of green vegetable to mention is the cabbage family, such as bok choy, Chinese cabbage, broccoli, kale, and mustard greens. In addition, there are familiar leafy vegetables like water spinach, sweet potato leaves, jute leaves, amaranth, and spinach. Some are eaten raw, such as lettuce, purslane, green onions, cilantro, perilla, or basil, according to the American website Eating Well.
Eating plenty of vegetables is good, but it's also important to eat a variety of vegetables. PHOTO: AI
A diet rich in vegetables contributes to a longer lifespan due to the following effects:
Fiber protects cardiovascular health.
One of the most obvious benefits of vegetables is their fiber content. Once in the digestive system, fiber helps slow the absorption of sugar from food, thereby limiting spikes in blood sugar after meals. This is especially important in reducing the risk of insulin resistance and type 2 diabetes.
Furthermore, soluble fiber can bind to cholesterol in the intestines, thereby reducing the amount of cholesterol absorbed into the bloodstream. Thanks to this mechanism, the concentration of "bad" LDL cholesterol in the blood decreases, limiting the risk of atherosclerosis and heart disease.
Potassium in vegetables helps stabilize blood pressure.
When it comes to foods rich in potassium, many people often think of bananas. But in fact, vegetables like spinach, sweet potatoes, and pumpkins are also very rich in potassium.
Salt contains a lot of sodium. When too much sodium is consumed, blood pressure increases. Meanwhile, potassium helps increase sodium excretion through urine, thereby stabilizing blood pressure. Good blood pressure control helps reduce the risk of stroke, especially hemorrhagic stroke and ischemic stroke.
People who eat a lot of vegetables tend to live healthier lives.
Another important factor is that people who eat a lot of vegetables tend to not only have a healthy diet but also healthier lifestyles in other aspects of their lives. For example, they avoid alcohol, tobacco, sugary foods, and exercise regularly. These factors also contribute to a reduced risk of disease and premature death.
For noticeable health benefits, an adult needs to eat approximately 400-500 grams of vegetables and fruits each day. This amount of produce should be distributed appropriately throughout the day's meals.
Furthermore, it's important not to try to eat a lot of vegetables in one day, but to maintain a varied eating habit, incorporating many different types of vegetables over time. Leafy greens, cruciferous vegetables, red and orange vegetables, beans, and whole fruits all offer unique health benefits, according to Eating Well.