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We all know that we should eat our vegetables. Lots of vegetables, in a rainbow of colors. The current U.S. Dietary Guidelines recommend 2 1/2 cups of vegetables per day, and 1 1/2 cups of fruit. According to the CDC, only 1 in 10 Americans are eating enough vegetables.
If that sounds overwhelming and you need some motivation, take a look at your own health. Are you worried about a family history of heart disease, or dealing with aching joints? Plants are full of beneficial elements that can help your body heal and even help you avoid those chronic health problems that weigh on your mind.
When you shop for food, make sure to prioritize the veggies that nutrition experts recommend for your specific issues. Eat them often, and back them up with other vegetables you enjoy to build good health overall.
If you find the produce section daunting, it’s OK to lean on canned and frozen vegetables, too. It’s far better to open up a pantry stash of canned sweet potatoes or green beans than to eat a no-veg dinner. Frozen spinach, broccoli and cubed squash are go-to’s for pro chefs as well as registered dietitians.
We spoke to several experts to find out what we should eat for specific health concerns.
Pumpkins And Carrots For Joint Health
If your knees and hips are aching, you need to flood the zone with antiinflammatory foods. Many vegetables have antiinflammatory qualities, but according to registered dietitian Jordan Hill, pumpkin and carrots are the MVPs.
“Eating orange-colored vegetables, like pumpkin and carrots, will provide you with nutrients to support bone health and reduce the risk of developing rheumatoid arthritis. The carotenoids in pumpkin and carrots are a type of phytonutrient that have antioxidant properties and help reduce inflammation in the body.”
Broccoli And Kale For Cancer Prevention
Cancer is the second most common cause of death in the U.S., and we know that diet and lifestyle play a part. Exercise, healthy weight and adding more vegetables and fruits are strongly associated with a lowered risk of cancer. Crowd your plate with plants and you’ll have protective fiber and other phytonutrients to keep it at bay.
Hill says your best bet is the cabbage family. “Consider incorporating cruciferous vegetables, like broccoli and kale, into your diet on a daily and, at minimum, weekly basis. Cruciferous vegetables contain high amounts of sulforaphane, a phytonutrient that has been seen in research to have cancer-fighting effects. Eating this family of vegetables is an affordable option in your efforts to reduce the risk of cancers like colon, oral, prostate, and breast cancer.”
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Sweet Potato And Leafy Greens For Vision
As we age, the risk of macular degeneration, cataracts and glaucoma goes up. Feeding your eyes a diet high in antioxidant vegetables and fruits helps to reduce oxidative stress, which can contribute to vision problems.
Kathleen Garcia-Benson, a registered dietitian nutritionist, recommends a one-two punch of orange and green veggies to preserve your eyesight.
“Carrots are often the go-to for vision health, but other orange vegetables like sweet potatoes are also rich in beta-carotene, a precursor to vitamin A, which is essential for maintaining good eyesight. Dark leafy greens like spinach and kale provide lutein and zeaxanthin, antioxidants that protect the eyes from harmful light and oxidative stress. They’re also excellent sources of vitamins E and C, which further support vision,” she said.
Avocado And Broccoli For Women’s Health
Women’s bodies are different from men’s bodies and have specific nutritional needs. Women need the proper fuel to balance their hormones at all stages of life, as well as maintain reproductive health.
Garcia-Benson gives avocados and broccoli the thumbs-up for supporting women’s specific needs. “Healthy fats are crucial for hormonal balance in women, and avocados provide an excellent source,” she said. “In addition to their fat content, they offer fiber and antioxidants, which are beneficial for overall women’s health. Broccoli is rich in vitamins and minerals, including vitamin C and K, and while it provides some calcium, it’s most valuable as a source of fiber and prebiotics — fuel for the beneficial bacteria in your gut. This supports gastrointestinal health, which is vital for overall wellness.”
Leafy Green Vegetables For Heart Health
Heart disease is the leading cause of death in the U.S. Keeping your heart healthy includes exercise and avoiding other risk factors, and diet plays an important role. Eat less red meat and more plant-based foods, and you’re helping lower your risks, especially if you eat more leafy greens.
Registered dietitian nutritionist Lena Bakovic said: “For heart health, I would choose any veggie from the leafy green family. This can include green lettuces, kale, spinach, Swiss chard, collard greens etc. This group of veggies is high in both vitamin and mineral content, as well as antioxidant content. Leafy green veggies also contain nitrates, which are known to help with keeping blood vessels open, thus in turn helping to lower the risk of heart disease. Leafy greens have been well-studied for their role in helping lower cardiovascular disease risk, with higher consumption associated with lower disease risk.”
Leafy Green Vegetables For Diabetes
Diabetes is a growing problem, with at least 11% of Americans suffering its effects. Preventing and managing Type 2 diabetes is possible with exercise, a healthy weight, and a diet rich in low-sugar, high-fiber plant foods. If you have to pick one, make sure to get your leafy greens.
Bakovic said: “This family of veggies includes green lettuces, kale, spinach, Swiss chard and collard greens. Leafy greens are vitamin- and mineral-rich, providing nutrients such as folate, iron, potassium, calcium and vitamins A and C. They also bring antioxidants onto one’s plate, which work to scavenge free radicals, which when present in excess can contribute to oxidative stress and increase chronic disease risk. Leafy greens are also non-starchy veggies; therefore they will not contribute in raising blood sugar levels.”
Spinach And Carrots For Brain Health
With 6.9 million Americans living with dementia, many of us know someone who is affected by this condition. While research continues on treatment, we do have strong evidence that a healthy diet can lower your risks. Throughout our lives, we all need to feed our brains an optimal diet to stay sharp and prevent future issues.
Registered dietitian Lacy Puttuck recommends making spinach and carrots a part of your life for a healthy brain. “Spinach is a good source of magnesium. Magnesium has several functions in the brain. It is essential for nerve transmission, it helps maintain the blood brain barrier, and neuroplasticity,” she said.
“Magnesium deficiency has been linked to dementia, depression, multiple sclerosis and Alzheimer’s disease. Carrots contain vitamin B6, which is essential for brain health. Vitamin B6 helps to regulate energy usage in the brain, helps regulate mood through the production of serotonin and helps to maintain circadian rhythms and sleep cycles. Vitamin B6 deficiency can cause cognitive decline. “
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Mushrooms And Tomatoes For Men’s Health
Puttuck says mushrooms are a good source of the mineral zinc. “This mineral is particularly important for men due to its action on the endocrine system,” she said. ”[Zinc] converts testosterone to its active form, helps maintain fertility and helps synthesize luteinizing hormone which tells the body to produce testosterone.”
“Tomatoes are an excellent source of lycopene, an antioxidant that has been shown to reduce the risk of prostate cancer in men as well as improve cardiovascular health. These are both concerns for men’s health.”