Oh My Veggie! The Benefits of Eating your Vegetables – Dr. Sebi's Cell Food
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Oh My Veggie! The Benefits of Eating your Vegetables

Chances are, you’ve heard the old adage, “an apple a day keeps the doctor away.” However, what about vegetables? Aren’t they just as important as fruit? The answer is absolutely! Fruits and vegetables are an essential part of our diet, so when someone told you as a kid, “make sure you eat your vegetables,” they weren’t kidding. Not only do we need to make sure we’re eating enough vegetables, but we also should consume a variety of them. Unfortunately, no single vegetable can provide us with all the nutrients our bodies need to stay healthy. However, in order to function at your best, you’ll need a rich diet of fruits and vegetables. They can help improve your blood pressure, reduce your risk of heart disease, and even prevent some types of cancer. So let’s go ahead and explore the many benefits of eating vegetables.

Lowers Chances of Heart Disease and Diabetes 

Did you know that heart disease is the number one cause of death for men, women, and most ethnic groups in the United States? In addition, are you aware that over 10% of the U.S. population is currently living with diabetes? With stats like that, you must do what you can to lower your risk. One of those prevention techniques is eating your vegetables.


In a meta-analysis of cohort studies following over 450,000 participants, researchers found that eating more fruits and vegetables is linked to a reduced risk of death from cardiovascular disease. In fact, the average reduction of risk was 4% for each additional serving per day of fruits and vegetables. Therefore, you should make sure you’re getting more than your fair share.


If that’s not enough to convince you to eat more vegetables, another study found that the higher the average daily intake of vegetables and fruits, the lower the chances of developing heart disease. They compared a group that ate 1.5 servings per day and another group that consumed eight or more per day and uncovered an interesting result. The group that consumed eight or more daily servings was 30% less likely to have a heart attack or stroke.


In another study of 70,000 female nurses between the ages of 38 and 63, researchers found that the consumption of green leafy vegetables lowered their risk of diabetes. None of the women had cardiovascular disease, cancer, or diabetes.


With results like this, you can clearly see how vital vegetables are. But not all vegetables are created the same in terms of nutritious value. In the studies above, they found that the most benefit came from green leafy veggies, like wild arugula, kale, and dandelion greens.

Boosts Gut Health

Everywhere you look these days, you’ll probably hear something about gut health. However, it’s for a very good reason. A healthy gut is necessary for a healthy immune system, so improving it should be a priority. Your gut depends on the correct balance of varying bacteria to digest food and prevent inflammation. Unfortunately, when it’s not functioning properly, you’re at risk of autoimmune diseases, fatigue, skin irritation, digestion issues, and more. The good news is that fruits and vegetables may help boost your gut. Both contain an indigestible fiber that absorbs water and expands as it makes its way through your digestive system. This process can calm symptoms of an irritable bowel by relieving or preventing constipation. In addition, the insoluble fiber softens stool, alleviating pressure inside the digestible tract and helps to prevent diverticulitis.

Helps Get Your Nutrients

This might be surprising, but over 90% of the population is dealing with some type of deficiency. For instance, 9 out of 10 Americans are deficient in potassium. In addition, 50% of Americans are deficient in magnesium, 7 out of 10 Americans lack calcium. The good news is that vegetables can help with this too.


Be sure to eat a variety of vegetables. Look for different colors and types so you can get a good mix of nutrients. Sticking to only one type of vegetable might mean you have enough of one nutrient or mineral but still lacking in several other areas. On the other hand, by consuming a variety, you get exposed to many different beneficial plant compounds and nutrients. For example, turnip greens are great for those lacking calcium. But if you’re lacking potassium, you’ll need to look for zucchini and cucumbers.

Helps With Better Vision

We would all love to have healthy eyes for life, and one way to possibly do that is by getting your daily dose of veggies. Consider how common age-related eye diseases, like cataracts and macular degeneration, afflict many people. Is there nothing we can do to lessen the chance of it happening to us? It turns out we can do something about it because vegetables might be able to prevent them. For example, nutrients like lutein and zeaxanthin may reduce one's risk of cataracts. You can find both nutrients in veggies like squash.


Another way to enhance your eyesight is by using products with potentially vision-improving ingredients. For example, euphrasia, also known as eyebright, is used to treat various eye conditions. It has anti-inflammatory properties and can reduce eye pain brought on by afflictions like pink eye (also known as conjunctivitis). The herb, Prodigiosa, is another beneficial ingredient that helps with swelling, redness, and eye-watering. If you’re unsure where to find such ingredients, look no further than Dr. Sebi’s Cell Food. With Dr. Sebi’s Eyewash, you’ll get a product that cleanses, nourishes, and soothes tired eyes with ease. Try it today!

Improves Mental Health

Most of the time, we focus on our physical health, but we can’t forget what’s going on upstairs. Our mind and body are connected, so one can affect the other. Anxiety disorders impact a little over 19% of the U.S. population, and about 7.1% of Americans suffer from depression. Therapy is incredibly helpful in treating both conditions, but there are additional strategies to help us cope at home. One such technique is eating enough vegetables. A 2020 study found that individuals who consumed various fruits and vegetables had reduced anxiety and depression. They also had an enhanced sense of optimism in life, which is a bonus.

How to Start Eating Vegetables

Does the thought of eating vegetables make you squirm and frown? Or maybe you don’t mind eating vegetables at all, but you don’t know how to add them to your diet. Wherever you fall on the vegetable-eating spectrum, we’ve got some techniques for you. We promise that you don’t have to rely on preparing tasteless dishes just to get your fixing of veggies. You’ll only wish you had known about these tips sooner!

Blend Veggies in a Smoothie

If you’re a new veggie eater and aren’t really a fan of the taste of vegetables, you’ll love smoothies. You can easily add leafy greens like kale into a smoothie with bananas and cucumber. The kale alone would provide you with key nutrients, but you won’t even be able to taste it.

Make a Robust Salad

This one might seem like an obvious choice, but it is a great option nonetheless! Making a salad lets you make a veggie concoction of your choice. Throw kale, lettuce (except iceberg), cherry or plum tomatoes, and onion topped with olive oil together for a nutritious meal. Experiment with veggie combinations from our nutritional guide and make your salad your way!

Put Veggies in a Lettuce Wrap

With this technique, you might be able to ditch bread altogether. If you want a wrap, opt to use lettuce instead of a flour tortilla. After that, just add ingredients you like to fill it in.

A Vegetable Category a Day…

Earlier, we said how it’s practically impossible to get all the nutrients you need from one vegetable. So although you might have a favorite, it’s essential to switch it up so you can prevent deficiencies. Aim to get a serving per day of the following: 1) dark, green leafy vegetables; 2) orange or yellow veggies; 3) red vegetables; and 4) garbanzo beans. The variety will make it fun, and you’ll realize just how many different choices you have at the grocery store. Your tastebuds will begin to appreciate all of the flavors and the more you do it, the easier it will be to incorporate.

Spice It Up

Afraid that your vegetables won’t be satisfying to your tastebuds? You’re not alone. Many people skip their veggies because they believe they're all bland, but you can spice them up to bring out the flavors. Try cayenne pepper or pure sea salt to season and cook your vegetables. When you finish, you should notice a big, tasty difference. 


Avoid Veggies High in Carbs

Before you decide that you’ll get your serving of vegetables by making french fries daily, hold your horses. It’s best to avoid or at least limit vegetables high in carbohydrates if you’re trying to get the most nutrients out of them. If you’re looking to lose weight, these starchy vegetables might make it challenging if you’re not good at controlling your portions. Instead, look to veggies like cucumber, white mushrooms, and zucchini to keep your carbs in check. 

What If You Don’t Eat Vegetables?

At this point, you probably realize that vegetables are pretty important and that you need them to function at your best. However, maybe there’s some doubt in your mind regarding eating your veggies. You increase your risk of many preventable chronic conditions if you decide to forego vegetables or just aren’t consuming enough. For instance, The World Health Organization states that 11% of heart disease deaths are due to insufficient fruit and vegetable intake. A lack of fruits and vegetables is also attributed to 9% of stroke deaths and 14% of gastrointestinal cancer deaths. 


Unfortunately, chronic conditions aren’t the only things you have to worry about. You also increase your risk of nutritional deficiencies, bowel problems, weight management issues, and more. When you don’t get the nutrients you need, it could interfere with muscle contraction, nerve signaling, electrolyte balance, and even your heartbeat. Do your best to prevent such conditions. 


If you’re on the fence about eating your vegetables, understand that there are many reasons to do so. For those who want to lose weight, eating vegetables add volume to your meals and make you feel fuller. This is better than filling up with high-calorie processed foods. If you simply want to boost your health, vegetables are one excellent way to do it. 

Vegetables and Your Health

When you were told a long time ago, “you need to eat your veggies,” you probably didn’t realize how significant this was. But now, you see that your elders were right. Vegetables may lower your risk of heart disease and diabetes, boost your gut health, and even prevent nutritional deficiencies. In addition, eating your veggies could improve your mental health and enhance your vision. So, overall, we know that vegetables are worth it to improve your health. 


If you’re interested in boosting your overall health and immunity, you can also try incorporating Dr. Sebi’s Immune Support Tea into your diet. This tea is made with elderberry, an ingredient packed full of antioxidants and other healing properties. Elderberry is considered one of nature’s most versatile traditional remedies because you can use it to help with several different ailments. For example, it’s said to ease nasal and respiratory symptoms brought on by infection and inflammation. In addition, researchers believe that elderberries may help protect the heart and provide additional nourishment to your blood. If you’re interested in boosting your immune system and protecting your body against autoimmune conditions, try Dr. Sebi’s Immune Support Tea today!
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