The Importance of Vegetables in our Diet

We’ve all heard the phrase ‘eat your veggies’ thousands of times, whether it was when we were refusing our Brussels sprouts as kids or from our doctors as adults. Since it’s ben drilled into our heads, we all know vegetables are important. But some may not know just how important they are for overall health. There are so many reasons to eat your veggies, but these science-backed benefits make the top of the list. So let’s find out more about the importance of vegetables in your diet.

Vitamins and Minerals

Vitamins and minerals are essential to all life on earth. Even plants need nutrients to grow and thrive, just like humans do. Although some may be required in small amounts and are classified as micronutrients, vitamins and minerals all perform essential roles that keep our bodies functioning as they should. Without them the entire system falls out of balance. And a lack of just one of these essential nutrients can cause serious damage.

For example, a lack of vitamin C results in scurvy while a lack of vitamin A can cause you to go blind. Vitamins and minerals also interact with each other in the body to improve overall health. So each one needs to be maintained at a certain level. Luckily, that’s where vegetables come in.

Veggies are rich sources of vitamins and minerals with different types targeting different areas. Leafy greens are high in vitamins C and K, while other vegetable groups contain magnesium, iron and vitamin B6. They are also high in fibre and phytochemical compounds that contribute to the next benefit: disease prevention.

READ MORE: Cruciferous Vegetables – Vegetables for Health

Disease Prevention

As the consumption of processed foods increases, the prevelance of dietary-related diseases also increases. Unhealthy eating habits are currently contributing to higher rates of diabetes, obesity and metabolic syndrome around the world. South Africa was ranked number 1 on the Indigo Wellness Index of unhealthiest countries in 2019. Each South African between 30 and 70 having a 26% probability of dying from cardiovascular disease, cancer, diabetes or chronic respiratory disease.

Vegetables are the ultimate tool to fight against, control and prevent these disease. They contain compounds that reduce disease risk. Compounds like flavonoids, oxalic acids, alkaloids, omega-3 fatty acids, coumarins, cardiac glycosides and phytosterols, to name a few, have proven abilities to reduce the risk of these diseases or to contribute in some way to their management. A vegetable garden is the most natural medicine cabinet you can own.

Dietary Diversity

There are over 10 000 species of edible plants that are considered vegetables. Take a minute to think about how many of those species you actually include in your eating plan on a weekly basis – it’s probably not many! But scientific evidence shows that a diverse diet, especially when it comes to fruits and vegetables, can reduce risks of depression, allergies, asthma, osteoporosis, type 2 diabetes and cancer. This diversity should not mean increased intake of any food group, but rather replacing your current diet with a wider range of foods that have differing nutritional content. When it comes to veggies, the options for a diverse diet are almost endless – even more so when you grow the plants yourself.

Eating your veggies is also far easier when you dedicate a spot in your garden to growing them. Not only is the taste and nutritional value typically superior, but it also comes with a sense of excitement and accomplishment you won’t find when purchasing your vegetables at a grocery store, encouraging you to eat even more of them.

READ MORE: Growing Organic Vegetables