We’ve heard over time that vegetables are healthy. Even though that thing is true, some of us still attempt to cheat by consuming foods with no health benefits at all. Such things lead some of us to wonder, what nutrition benefits do vegetables have that health practitioners consider as healthy?
Colors are the primary factors that build the vegetables’ nutritional values. Here, we’ll discuss the benefits of vegetables based on the colors and people’s diet tendencies in four points. Then, we’ll have a look at some caution while consuming vegetables to boost their nutrition benefits.
#1. Green vegetables are great for low-fat diets
We’ll start with one of the most common nutritional benefits. People pay for health products mainly because they want to reduce their fats. Those health products usually consist of green vegetables that help us reduce excessive fats.
Green vegetables like spinach, zucchini, and kale reduce excess fats in our body by getting rid of the fat’s oil. Many researchers have proved consuming steamed or stewed green vegetables consistently have caused people to lose a few pounds in natural ways.
Additionally, green vegetables also have amazing antioxidant properties from their chlorophyll that can wash away the toxic substances that make us gain weight. So, these naturally-colored vegetables often become the solution for people who seek low-fat diets.
#2. Purple vegetables are the best anti-cancer
Purple vegetables like purple tomatoes, Murasaki Imo, ube (or purple yam), and eggplants, are like their green vegetable counterparts in that they contribute to our weight loss. Nonetheless, the anti-cancer properties are more dominant in these vegetables than in vegetables with no purple colors.
Purple vegetables have anthocyanins that actively combat carcinogenic. Thus, consuming vegetables helps in preventing cancer cell growth. These vegetables also tend to be rich in vitamins A and C, two vitamins that contribute to preventing cancers and boosting our body’s immune systems.
Vitamin A consumptions make us more immune to many skin and eye cancers. On the other side, vitamin C is the vitamin for boosting our immune system and rejuvenating our skin cells. Hence, purple vegetables are the best cancer fighters with their anthocyanins and vitamin contents.
#3. Red, orange, and yellow vegetables also have their nutrition benefits
Chili and paprika are two vegetables with natural red and yellow colors (even though the latter can come in green or even purple colors). They often make great ingredients for some of the most sinfully-delicious foods. On the other hand, these vegetables also have nutritional benefits.
For instance, capsaicin in chili and ginger is for boosting the spirit and increasing energies during working times. As a result, this substance prevents heart attacks by stimulating blood and air flows around the heart.
Some other vegetables have natural orange and yellow colors, such as yellow paprika and carrots. These vegetables are rich in carotene that can combat cataracts and macular degeneration and improve eyesight.
#4. Plenty of benefits from white vegetables
We often forget about white vegetables, yet, it doesn’t mean they don’t exist. We can find white vegetables in onions, garlic, cauliflower, and turnips.
Have you ever heard about whitening cosmetic products? White vegetables work almost the same in repairing our skin’s pigments. In particular, onions and garlic combat acne problems way more than other vegetables. The white vegetable group themselves are also abundant sources of protein.
Talking about protein sources, we also think about cauliflowers. Flavor-wise, these vegetables may not stand up so much as other “more visible” vegetables, such as spinach, kale, carrots, corn, and more. However, their presence in a portion of food can neutralize excess oils in that food, particularly when we pair them with green vegetables, tomatoes, and more.
White vegetables are also powerful foods to prevent cancers. Eating around half an onion a day can prevent us from having several types of cancers. Lotuses also become some other powerful cancer combatants, and the roots often come in a form of soup.
We can also pair it with herbs like Chinese dates and star anises when sipping on our lotus root soups. Other than helping the lotuses fight cancers, these herbs can also regulate red blood cells and blood pressure in our bodies. Those things also become great antidotes for dropping immune systems.
Cautions: Vegetables are not for everyone or in every situation
Vegetables are rich in fibers that help in weight loss processes. Fibers in vegetables can also help in loosening the bowels. Unfortunately, such benefits also become some of the reasons why vegetables are not for everyone. Additionally, we can’t always rely on vegetables in all situations.
Some people’s bowels are sensitive so their bladders will be uncontrollable when eating too many vegetables, including green vegetables. Some other people can’t eat “all-veggies” meals because they have suffered from certain mineral imbalances or low blood pressure.
Some of the chilis have too much capsaicin that can damage our stomachs, cause GERD, and many other intestine-related diseases. There are also some other places, such as supermarkets, minimarkets, wet markets, and more, that sell vegetables that are not thoroughly washed.
At times, we even forget to wash the vegetables thoroughly or process the vegetables in ways that make them lose their essential minerals. For instance, we deep-fry the vegetables, make potato chips out of the vegetables, and more. Such situations are also the times when we can’t rely on vegetables because they have lost their nutritional benefits.
Some final words
Indeed, vegetables are generally healthy because of their nutritional benefits according their natural colors. For instance, green vegetables are for losing weight, while white and purple vegetables have abundant protein and antioxidant sources for combating and preventing cancers.
However, not all vegetables are for everyone. Therefore, we should take notes on our dietary needs and the ways we process vegetables. Technically, steamed and stewed are two of the best vegetable processing methods.
We should never make a potato chip out of vegetables – No matter what healthy images they have, potato chips’ high sodium and dry tendencies can make us feel the urge to eat more. Plus, they are not good for our throats.