Healthy Benefits of Vegetables:
Fiber: Decreased risk of heart disease by helping to lower cholesterol; keeps us regular; helps regulate blood sugar.
Vegetable sources: Kidney beans, Black beans, lima beans, chick peas, artichokes, broccoli, cauliflower, carrots
Folate: Regulates the body's production and use of homocysteine. High levels of homocysteine are considered to be a risk factor for heart disease. Folate also aids in the production of red blood cells and is used to treat depression.
Vegetable sources: Dark, leafy greens, black-eyed peas, asparagus, beets, broccoli, Brussels sprouts
Potassium: Helps to maintain a healthy blood pressure.
Vegetable sources: Sweet potatoes, tomato paste, white potatoes, lima beans, carrot juice
Vitamin A: Keeps eyes and skin healthy and helps to protect against infections.
Vegetable sources: Sweet potatoes, pumpkin, carrots, spinach, red peppers
Vitamin C: Helps heal cuts and wound and keeps teeth and gums healthy.
Vegetable sources: Red and green peppers, sweet potatoes, kale, broccoli, Brussels sprouts, cauliflower
Tips to add more vegetables to your day:
- Add vegetables such as onion, mushrooms and tomatoes to your egg or omelet.
- Drink a low sodium tomato or vegetable juice.
- Munch on raw vegetables with a healthy low fat dip.
- Add frozen vegetables to a casserole or pasta sauce.
- Order vegetables on your pizza.
- Start your meals with a salad or vegetable soup.
- Add lettuce, tomato, onion and/or cucumber to your sandwiches.
Why eat MORE veggies?
10. Color & Texture. Fruits and veggies add color, texture …and appeal …to your plate.
9. Convenience. Nutritious in any form - fresh, frozen, canned, dried and 100% juice, so they’re ready when you are!
8. Fiber. Fruits and veggies provide fiber that helps fill you up and keeps your digestive system happy.
7. Low in Calories. Fruits and veggies are naturally low in calories.
6. May Reduce Disease Risk. Eating plenty of fruits and veggies may help reduce the risk of many diseases, including heart disease, high blood pressure, and some cancers.
5. Vitamins & Minerals. Fruits and veggies are rich in vitamins and minerals that help you feel healthy and energized.
4. Variety. Fruits and veggies are available in an almost infinite variety…there’s always something new to try!
3. Quick, Natural Snack. Fruits and veggies are nature’s treat and easy to grab for a snack.
2. Fun to Eat! Some crunch, some squirt, some you peel … some you don’t, and some grow right in your own backyard!
1. Taste Great!