Effects Of Not Eating Enough Fruits And Vegetables – You Should Know Right Away To Change The Daily Diet

If you are a person who is constantly interested in diets or diets, then you must be familiar with low-carb or pure-meat diets.

A bowl of cereal for breakfast, a turkey sandwich and chips for lunch, some pasta or chicken and rice for dinner… that’s the standard of many Americans.

The main nutritional ingredients in our diet are protein, carbs, and fat, but many people are wondering how we eat less or not even vegetables our bodies.

Because meat tastes better, doesn’t it!

Although we always know that eating the right nutrients is important, this article will explain more clearly for you based on scientific studies to prove why you should eat vegetables each day.

Effects Of Not Eating Enough Fruits And Vegetables - You Should Know Right Away To Change The Daily Diet
Effects Of Not Eating Enough Fruits And Vegetables – You Should Know Right Away To Change The Daily Diet

Our body is a well-balanced complex that without certain components leads to the failure of the bonds and the damage to other properties and organs.

Please refer to this article so that we have something clearer and more generally about the use of vegetables and fruits in our diet.

But when you rely heavily on protein, packaged foods, and whole grains to add to your meals and see only fruits and vegetables as mulches or “side options,” you’re making your body become into a “scary” person.

Although experts recommend that half of your plate should contain fruits and vegetables, many people are always short of vegetables and fruit for the recommended amount. This is a big deal for your body.

Not only are fruits and vegetables delicious, but countless studies agree that eating colorful vegetables and fruits can help you lose weight, be healthier, and fight disease. Now BellyFatZone invite you to refer to this article together!

What happens when you don’t eat fruits and vegetables?

You are more likely to get sick

You are more likely to get sick

Fruits and vegetables have compounds that help repair damage in our bodies, says Lewis. These phytochemicals are extremely powerful, some 50-100 times stronger than vitamin C.

So when we don’t consume enough fruits and vegetables, we put a greater strain on our immune system, making us more susceptible to getting sick.

Feeling bloated

Dr. Lyssie Lakatos and Dr. Tammy Lakatos Shames (USA) said: Lack of fiber, waste can stay in your abdomen for a long time, causing unsightly bulges and creating discomfort.

When waste is not effectively expelled from the colon, you may also experience an excess of gas.

In addition, vegetables and fruits are high in potassium and water, which will often combat the bloating that most people experience from eating too much salt.

Not in a good mood

Not in a good mood

New research shows that people who eat fruits and vegetables are actually happier, says Dulan. In the study, the more fruits and vegetables were eaten, the greater the increase in happiness.

They aren’t sure exactly why but suspect that antioxidants might play a role in optimism.

Begins to feel pain and soreness

Fruits and vegetables are also good sources of potassium (e.g. spinach, bananas, avocados), which are essential nutrients for muscles and nerves to function properly, not to mention our fluid balance.

A deficiency of this substance can lead to muscle weakness, numbness, bloating, and constipation.

Missed out on important nutrients

Vegetables and fruits are packed with immune-boosting, anti-inflammatory, and phytonutrients.

While some of these protective substances can be found in several other plant foods, the natural, health-boosting combination of the phytonutrients in fruits and vegetables is important.

Read more: How To Lose Weight With Vegetables and Fruit?

You will feel sluggish

You will feel sluggish

Without fruits and vegetables, you tend to eat heavier foods. Many of these foods have higher fat content and can make you feel lethargic because your body digests fat slowly.

Fatty foods make you feel heavier in your stomach and cause you to gain weight.

Stubborn

Nutritionist Mitzi Dulan, author of The Pinterest Diet:

How to Pin Your Way Thin and team nutritionist for the Kansas City Royals (USA) said: If you are skipping fruit, reducing carbs, and focusing mainly on protein intake, chances are you will become irritable and more difficult to concentrate.

Our brain is dependent on glucose and needs carbs for optimal functioning.

Not getting enough fiber

Not getting enough fiber

Nutritionist Erin Palinski-Wade, CDE author of Belly Fat Diet For Dummies (USA) says: Without any fruits or vegetables in your diet, you are likely to be deficient. daily fiber requirements.

Fiber helps regulate appetite and blood sugar, lowers cholesterol, and promotes a healthy digestive system.

Erin Palinski-Wade adds: When you lack fiber, you are at a higher risk of obesity, heart disease, and even some cancers.

Read more: List of Vegetables For Weight Loss for You to Add to the menu Every Day

The digestive system will not function smoothly

Nutritionist Julieanna Hever and author of The VegMediterranean and The Complete Idiot’s Guide to Plant-Based Nutrition (USA) said: Your digestive system will have difficulty in functioning.

Fruits and vegetables contain various types of fiber that help increase transit time, promote the elimination of toxins and improve immune function.

Note: Fruit and vegetable juices, as well as bottled smoothies, can be great for you, but keep in mind that fiber is lost during the juicing process. Therefore, it is best to eat fruits and vegetables to get more fiber.

Constipation may occur

Dr. Lyssie Lakatos and Dr. Tammy Lakatos Shames (USA) said: Without the fiber from fruits and vegetables to help push food through, waste is more likely to stay in the large intestine, causing irritation.

In addition, fruits and vegetables are rich in water, essential to flush waste out of the body.

The skin may become dry and dull

The skin may become dry and dull

Fruits and vegetables are the main food sources of vitamin A (found in sweet potatoes, carrots, pumpkins …) and vitamin C (found in papaya, bell peppers, strawberries, oranges …).

Nutritionist Rebecca Lewis is a home nutritionist for Hello Fresh (USA) advises: Both nutrients are considered antioxidants.

These antioxidants are what repair the damage we do to our bodies every day. For example, vitamin A deficiency will eventually lead to night blindness and dry skin.

The body will crave vitamin K

You may not know much about vitamin K, but it is the key to keeping you healthy.

Nutritionist Hever says: Vitamin K is important for blood clotting and bone metabolism. Ideal sources of vitamin K are dark green vegetables.

Dark green vegetables not only provide this important nutrient but are also filled with thousands of protective compounds that support optimal health.

Will consume more calories

Will consume more calories

Nutritionist Palinski-Wade says: “Eating fruits and vegetables makes up for your calories.

Vegetables and fruits are rich in fiber and high in mass but low in calories.

If there are no fruits and vegetables in your diet, you will most likely consume foods with smaller masses and more calories, leading to feelings of fullness or over-absorption of total calories ”.

The more fruits and vegetables you eat, the more likely you are to have healthier body weight and a smaller waistline.

Began to feel tired

Vitamin C deficiency ultimately leads to weakness, irritability, and fatigue.

In the worst case, a lack of vitamin C can cause rickets, leading to swelling and bleeding gums, swelling of the body and inability to heal.

Your body will stretch more

If you’re skipping fruits and vegetables, you’re also missing out on all the important phytonutrients (beneficial ones in plant foods) to keep your immune system up, says Dulan. you are strong.

Fruits and vegetables also provide antioxidants that help keep your skin healthy and help fight inflammation in general.

What If You Never Ate Fruits And Vegetables?

Benefits of eating green vegetables and eating plant-based foods

There is no doubt about the benefits of eating plenty of green vegetables as so many runners, elite athletes and even so many people have cut animal products out of their diets – still top in races (like Ultrarunning’s Scott Jurek and celebrities who have found eating plant-based foods offers a lot of health benefits)

Benefits of eating green vegetables and eating plant-based foods

Environmental benefits:

A meat-rich diet like the American people (120 kg of meat per year on average, top of the world), leading to the problem of not having enough land and water to grow enough food and raise cattle to feed meet demand.

It is the environmental and economic costs of production and consumption. Therefore, eating a lot of green vegetables and plant-derived foods will help protect the environment, are good for health, and have meaning for beliefs.

Health benefits:

Researchers have shown that many chemicals in meat and fish can cause cancer and many other diseases, causing fetal deformity, a great danger to pregnant women and children.

pregnant women and children

Although eating meat will provide physical enhancement protein, medical has found that consuming too much meat is unhealthy because it increases the risk of cardiovascular disease.

So what are the benefits of eating green vegetables?

A study has shown that eating more green vegetables, choosing plant foods will help you prevent cancer, reduce the risk of diabetes, prevent heart disease, help control weight …

But not everyone likes to eat green vegetables and plant foods, let alone the problem of how to eat a lot. So how do you want to eat more green vegetables (doesn’t mean you have to completely give up meat and other eating preferences)?

Easy ways to eat more vegetables

1. Find out how to cook quickly

Find out how to cook quickly

Just cook fresh or frozen fruits and vegetables such as boiled beans, carrots, and broccoli in the microwave, and you can easily add this to any meal of the day.

2. Make available

Pre-cut bell peppers, carrots, or broccoli, pack them up and use them in busy times. Thus, even when you are reeling from work, you can still provide your body with fiber, vitamins, and minerals by enjoying salads or veggie rolls.

3. Choose rich fruits and vegetables

Choose rich fruits and vegetables

Add more color to your dishes by choosing dark green, orange, or red fruits and vegetables. They are rich in vitamins and minerals. Try pumpkin, cherry tomatoes, sweet potato, or broccoli. They are not only delicious but also good for health.

4. Make use of the refrigerator compartment

Frozen fruits and vegetables are easy to use, fast, and as nutritious as fresh vegetables. Try adding corn, peas, green beans, spinach, raw legumes to your favorite meal, or serving as a snack.

5. Stock up on green food

Stock up on green food

Canned fruits and vegetables are a great addition to all meals throughout the day, so stock up on canned tomatoes, beans, chickpeas, mushrooms, and beets. You should choose ones labeled “reduced sodium,” “low sodium,” or “salt-free.”

6. Make your food more eye-catching

Make your own meals not only delicious, but also delicious, such as adding black beans, sliced ​​red bell peppers, chopped radish, chopped red cabbage, or watercress to your salad.

So, even if you are tired of vegetables and fruits, it is hard to refuse this eye-catching meal.

7. Eat soup made from vegetables

Eat soup made from vegetables

Try tomato soup, pumpkin soup, or garden vegetable soup.

8. When eating out

If you have to eat dinner out, don’t worry. When ordering, order green foods or salads instead of greasy fries.

9. Eat seasonal green foods

Buy seasonal fruits and vegetables for great taste at affordable prices and head to the “seasonal good” stalls at local supermarkets or markets.

10. Try new things

You will never know what you like to eat until you taste it. Don’t hesitate to try a new fruit or vegetable – prepare them to add to your daily dish or find recipes online.

References

Hopefully, the information above has helped you to gain some more knowledge about the “effects of not eating enough fruits and vegetables”, and bring some small value to you. Please share this article if you feel it useful. Thanks!

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