Ajit Karn
What are the benefits of vegetables in a healthy eating pattern? Vegetable consumption as part of a balanced diet can reduce the risk of certain chronic diseases, such as heart disease, type 2 diabetes, stroke, and cancer. Vegetables can be consumed raw or prepared, and they are available fresh, frozen, in jars, or dehydrated. This provides numerous options for meeting recommended daily and weekly intake levels.
MyPlate categorizes vegetables as dark-green vegetables, fibrous vegetables, red and orange vegetables, legumes and peas, and other vegetables. For optimal health, foods from each subgroup need not be consumed daily; instead, they can be incorporated into a weekly dietary regimen. Lets us discuss What are the benefits of vegetables in a healthy eating pattern?
What are the benefits of vegetables in a healthy eating pattern?
How Many Servings of Vegetables Are Recommended?
| Age | Number of Servings | |
|---|---|---|
| Children | 2–8 Years | 1-1.5 Cups |
| Girls | 9–18 years | 2–2.5 cups |
| Boys | 9–18 years | 2–3 cups |
| Women | 19–50 years | 2.5 cups |
| Women | 51+ years | 2 cups |
| Men | 19–50 years | 3 cups |
| Men | 51+ years | 2.5 cups |
Also read: 5 Health Benefits of Eating Vegetables
Essential Nutrients in Vegetables
Vegetables are an important part of a healthy eating pattern and are excellent sources of many nutrients, including potassium, fiber, folate (folic acid) and vitamins A, E and C. These nutrients are vital for overall health and maintenance of body systems:
- Potassium: This nutrient may help to maintain healthy blood pressure. A few sources of potassium include sweet potatoes, white potatoes, tomato products and spinach.
- Fiber: Fiber regulates bowel function, helps reduce blood cholesterol levels and may lower risk of heart disease.
- Folate (folic acid): The body uses folate to form healthy red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy need adequate folate to reduce the risk of neural tube defects such as spina bifida during fetal development.
- Vitamin A, E and C: These vitamins are found predominantly in green and yellow vegetables. Together, they protect against infection, help maintain eye and skin health, aid in wound healing, and have antioxidant functions.
