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 wonder how we eat less or not even vegetables in 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.
Our body is a well-balanced complex that, without certain components, leads to the bonds' failure and the damage to other properties and organs.
Please refer to this article to 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 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 invites you to refer to this article together!
What happens when you don't eat fruits and vegetables?
You are more likely to get sick.
Fruits and vegetables have compounds that help repair damage in our bodies, says Lewis. These phytochemicals are potent, 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.
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 creating discomfort.
When waste is not effectively expelled from the colon, you may also experience an excess of gas.
Besides, vegetables and fruits are high in potassium and water, which will often combat the bloating that most people experience eating too much salt.
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.
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.
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.
Nutritionist Erin Palinski-Wade, the 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 cancers.
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 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.
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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, irritating.
Besides, fruits and vegetables are rich in water, essential to flush waste out of the body.
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), advice: 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.
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 will have healthier body weight and a smaller waistline.
I 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)
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 many green vegetables and plant-derived foods will help protect the environment, are good for health, and have meaning for beliefs.
Researchers have shown that many types of meat and fish chemicals can cause cancer and many other diseases, causing fetal deformity, a great danger to 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 cardiovascular disease risk.
So what are the benefits of eating green vegetables?
A study has shown that eating more green vegetables and choosing plant foods will help you prevent cancer, reduce the risk of diabetes, prevent heart disease, and help control weight …
But not everyone likes to eat green vegetables and plant foods, let alone the problem of eating a lot. So how do you want to eat more green vegetables (doesn't mean you have to give up meat and other eating preferences completely)?
Easy ways to eat more vegetables
1. 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
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
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
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.
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Hopefully, the information above has helped you gain some more knowledge about the “effects of not eating enough fruits and vegetables” and bringing some small value to you. Please share this article if you feel it is useful. Thanks!