Vegetables truly are one of the best sources of vitamins, minerals, and disease-fighting phytochemicals you can find, which makes them excellent food cures. You should be getting at least five servings of vegetables daily, but I encourage you to eat even more than that, since they’re so good for you. Keep in mind that starchy veggies like corn, peas, potatoes (white and sweet), and winter squash contain more calories than water-rich, nonstarchy vegetables.
One of the great things about eating your daily servings of vegetables is that they provide you with an array of nutrients, including the B vitamins folate, riboflavin, niacin, and vitamin B6; antioxidants such as vitamins C and E, beta-carotene, beta-cryptoxanthin, lutein, lycopene, quercetin, and anthocyanins; and countless other phytonutrients.
B vitamins like folate and B6 keep your hair strong and healthy. Some research suggests that they may also reduce your risk of cardiovascular diseaseand slow age-related memory loss. Folate, in particular, contributes to the production of serotonin, so it may help ward off depression as well as improve your mood, and vitamin B6 aids in dopamine production, which may reduce PMS symptoms. Riboflavin and niacin are two additional B vitamins that may help prevent cataracts.
Research suggests that antioxidants like vitamin C, lutein, zeaxanthin, and anthocyanins may help reduce your risk of cataracts and macular degeneration. Research shows that vitamin C may also help slow bone loss and decrease the risk of fractures. Vitamin C allows the body to make collagen, too. Collagen is a major component of cartilage, which aids in joint support and flexibility. Collagen also helps keep your skin and hair looking healthy and beautiful. Anthocyanins and quercetin are anti-inflammatory antioxidants that are also often found in vegetables. Current research suggests that anthocyanins and quercetin may help slow the rate of age-related memory-loss and protect against arthritis and other inflammatory conditions.