Vegetables play a vital role in our diets, as they support the normal functioning of the different body systems. They do so by providing our cells with vitamins, minerals, fiber, essential oils and phytonutrients. While eating cooked vegetables is healthy for you, in certain instances it is advantageous to eat raw vegetables. This is because cooking destroys essential nutrients such as vitamin C and also kills vital enzymes that help your body to digest such foods.
Vegetables contain low amounts of fats and calories. They are also a good source of dietary fiber. The low fat and calorie content of vegetables makes them a perfect substitute for foods with higher calorie content, such as carbohydrates and proteins. To shed excess weight, the Centers for Disease Control and Prevention recommends substituting high calorie foods such as eggs with raw vegetables. Owing to their high fiber content, raw vegetables leave you feeling full for longer and hence reduce food cravings.
Good for the Heart
Eating foods rich in fiber is associated with a lower risk of developing heart ailments. Soluble fibers found in vegetables such as gum, pectin and psyllium dissolve in water, forming a gel-like matrix. This solution absorbs bile acids and cholesterol and eliminates them from your body. Since bile acids are formed from cholesterol, your body tries to replenish them by using the cholesterol available in the bloodstream. According to a research study by Maastricht University scientists, published in May 2008 in "Psychology & Behavior," water-soluble fibers lower the amount of low-density lipoprotein or “bad cholesterol” in the bloodstream. This cholesterol sticks on the walls of blood vessels and makes them narrow, leading to cardiovascular disease. Another study by the University of Pennsylvania School of Medicine, published in September 2005 in "The British Journal of Nutrition," also found out that insoluble fiber lowers cholesterol intake.
Lowers Cancer Risk
Eating raw cruciferous vegetables such as broccoli lowers the risk of developing cancer. A study published in February 2008 in “Food and Chemical Toxicology” by scientists at the University of Essex indicated that cooking lowers the volume of anticancer compounds known as isothiocyanates and glucosinolates in the brassica family of vegetables.
Maintains Healthy Body
A joint study carried by scientists from University of California at Los Angeles and Louisiana State University found raw vegetables contain higher amounts of antioxidants. These antioxidants include vitamins C and E, folic acid, lycopene, alpha-carotene and beta-carotene. Vitamins C and E neutralize free radicals and protect your body cells. Lycopene -- a naturally-occurring pigment in colored vegetables such as tomatoes and apricots -- boosts your immune system and also lowers the risk of cardiovascular disease. Folic acid is necessary for the formation of red blood-cells and proper functioning of the brain and nervous system. Beta-carotene, found in brightly colored vegetables, protects the skin from the sun’s harmful ultraviolet rays. It also slows down the aging process and reduces the risk of diseases associated with old age.
Articles For Your Diet
- Glencoe Online Learning Center: The Raw Truth about Raw Foods
- Centers for Disease Control and Prevention: How to Use Fruits and Vegetables to Help Manage Your Weight
- Nutrition News: Eat Vegetables, Move More-Vegetables are a Good Source of Fiber
- American Heart Association: Fiber, Lipids, and Coronary Heart Disease
- Psychology & Behavior: Water-Soluble Dietary Fibers and Cardiovascular Disease.
- The British Journal of Nutrition: Mechanisms of Cholesterol-Lowering Effects of Dietary Insoluble Fibres: Relationships with Intestinal and Hepatic Cholesterol Parameters.
- Food and Chemical Toxicology: Effect of Storage, Processing and Cooking On Glucosinolate Content of Brassica Vegetables.
- Human Performance Resource Center: Vitamin C, Vitamin E, and Zinc as Antioxidants
- University of Maryland School of Medicine: Beta-Carotene
- Vegetable casserole and vegetables image by Elzbieta Sekowska from Fotolia.com